These baked crispy zucchini fries are a healthier alternative to traditional fries, yet they deliver a satisfying crunch with every bite. Coated in a flavorful mixture of Parmesan and breadcrumbs, they’re perfect for dipping and make an excellent side dish or snack. Plus, they can easily be adapted for vegan diets!
Ingredients:
- Zucchini – 2 medium, sliced into sticks
- Parmesan cheese – 1/2 cup (60 g), grated
- Panko breadcrumbs – 1/2 cup (60 g) (or regular breadcrumbs for a finer texture)
- Garlic powder – 1 tsp
- Dried Italian herbs – 1 tsp (or a mix of dried oregano, thyme, and basil)
- Salt and pepper – to taste
- Eggs – 2 large (for coating, or substitute with aquafaba for a vegan option)
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 425°F (220°C). Prepare a baking sheet by lining it with parchment paper or a silicone baking mat to prevent the fries from sticking and to help them crisp up.
Step 2: Prepare the Zucchini
Wash and dry the zucchinis. Trim off the ends, and slice the zucchinis into sticks about 3-4 inches (8-10 cm) long and 1/2 inch (1.25 cm) thick. Try to make the sticks uniform in size to ensure even cooking.
Step 3: Prepare the Breadcrumb Mixture
In a shallow bowl, combine the following ingredients:
- 1/2 cup grated Parmesan cheese
- 1/2 cup panko breadcrumbs
- 1 tsp garlic powder
- 1 tsp dried Italian herbs
- A pinch of salt and pepper
Mix thoroughly to ensure the seasonings are evenly distributed throughout the breadcrumb mixture. This will give your zucchini fries a delicious, flavorful crust.
Step 4: Coat the Zucchini Sticks
In a separate bowl, whisk the 2 eggs until smooth. If you’re making a vegan version, replace the eggs with aquafaba (the liquid from a can of chickpeas) for a similar binding effect.
Take each zucchini stick, dip it first into the egg (or aquafaba) mixture, and then into the breadcrumb mixture. Roll the zucchini in the breadcrumbs, gently pressing the coating onto the sticks to ensure an even layer. Repeat until all the zucchini sticks are coated.
Step 5: Bake the Zucchini Fries
Arrange the coated zucchini sticks in a single layer on the prepared baking sheet. Make sure the fries are not touching, as this will help them become crispy.
Place the baking sheet in the preheated oven and bake for 20-25 minutes, flipping the zucchini fries halfway through to ensure even browning. The fries should be golden and crispy when finished.
Step 6: Serve and Enjoy
Remove the zucchini fries from the oven and serve them hot with your favorite dipping sauce. Some great options include:
- Ranch dressing
- Tzatziki
- Marinara sauce
Tips:
- For a vegan version: Substitute the Parmesan cheese with nutritional yeast to add a cheesy, savory flavor. Use aquafaba instead of eggs to help the breadcrumbs stick.
- For extra crispiness: After baking, switch the oven to broil and cook the zucchini fries for an additional 1-2 minutes, watching closely to prevent burning.
- Dipping suggestion: Pair these crispy fries with tangy sauces like lemon aioli or garlic hummus for an extra burst of flavor.
Nutrition Information (per serving, assuming 4 servings):
- Calories: 180 kcal
- Fat: 10 g
- Carbohydrates: 15 g
- Protein: 7 g
- Fiber: 2 g
- Sodium: 300 mg
These baked crispy zucchini fries are a delicious and nutritious way to enjoy your vegetables. They make a fantastic snack, appetizer, or side dish, and with easy ingredient swaps, they’re a crowd-pleaser for any dietary preference. Enjoy the crunch without the guilt!
