Baked Zucchini Fries are a great no-fuss way to get kids (and adults) to eat their vegetables. Crisp on the outside and creamy on the inside with a nice bit of saltiness from the Parmesan cheese these fries are your new favorite way to eat zucchini. Served with a marinara, these make a great kid-friendly and figure-friendly appetizer or side dish.
Indulge in the guilt-free pleasure of crispy and flavorful baked zucchini fries! These delectable treats offer a healthy twist on traditional french fries, making them perfect for satisfying cravings without compromising your well-being.
With a satisfying crunch and a burst of natural zucchini goodness, these fries are a fantastic way to sneak in some extra veggies into your diet. Easy to make and bursting with flavor, they’ll leave you feeling satisfied and energized.
Whether as a delightful snack or a side dish, these baked zucchini fries are sure to become a favorite in your household. Say goodbye to greasy indulgences and hello to a healthier, happier you with this irresistible recipe!
Ingredients for Baked Zucchini Fries
Our baked zucchini fries recipe uses fresh zucchini, seasoned panko breadcrumbs, grated Parmesan cheese, eggs and a blend of aromatic spices. Each ingredient in the recipe plays a specific role in creating the delicious flavors and textures of zucchini fries.
** You can find the full recipe ingredients and instructions on the printable recipe card below.
- Fresh Zucchini: Zucchini is the star ingredient of zucchini fries. It has a mild flavor and a slightly crunchy texture when cooked. Fresh zucchini adds moisture and a subtle sweetness to the dish, making it a healthy and flavorful alternative to regular french fries.
- Seasoned Panko Breadcrumbs: Panko breadcrumbs are light and airy Japanese breadcrumbs that add a crispy texture to the zucchini fries. The seasoned aspect refers to the addition of herbs and spices to the breadcrumbs, enhancing the overall flavor profile. The seasoned panko breadcrumbs act as a coating for the zucchini, giving it a crispy and crunchy exterior when baked or fried.
- Grated Parmesan Cheese: Parmesan cheese is a hard and flavorful cheese that adds a savory and salty taste to the zucchini fries. It enhances the overall richness and depth of flavor. When combined with the breadcrumbs, the grated Parmesan cheese helps create a golden, crispy crust on the zucchini fries when cooked.
- Eggs: Eggs are used as a binding agent in the recipe. They help the breadcrumb mixture adhere to the zucchini strips, ensuring that the coating stays intact during the cooking process. The eggs also add moisture to the zucchini fries and contribute to a slightly lighter and tender texture.
- Aromatic Spices: The blend of aromatic spices adds depth and complexity to the flavor profile of the zucchini fries. Common spices used in this recipe may include Italian seasoning [paid link], garlic powder, onion powder, paprika, dried oregano, or any other preferred spices. These spices complement the natural flavors of the zucchini and enhance the overall taste experience.
How to Make Baked Zucchini Fries
To make our delicious baked zucchini fries, simply slice fresh zucchini into sticks, dip them in an egg wash, coat them with a mixture of seasoned breadcrumbs and Parmesan cheese, then bake until golden and crispy. Enjoy the wholesome and flavorful results!
Recipe Tips and Kitchen Tricks
- For extra crispy zucchini fries, place a wire rack on top of your baking sheet. This allows air to circulate around the fries, ensuring even browning.
- To prevent your zucchini fries from becoming soggy, pat the zucchini sticks dry with a paper towel before coating them with the breadcrumb mixture.
- Experiment with different seasonings and spices to customize the flavor of your zucchini fries. Add a pinch of cayenne pepper for some heat or try sprinkling garlic powder for an extra savory kick.
- If you prefer a gluten-free option, use gluten-free breadcrumbs or crushed cornflakes as a substitute.
- Serve your baked zucchini fries with a dipping sauce like marinara, ranch, or garlic aioli to enhance the taste and add another layer of deliciousness.
Recipe Variations for Baked Zucchini Fries
- Spicy Cajun Zucchini Fries: Toss the zucchini sticks with Cajun seasoning before coating them with breadcrumbs for a zesty and spicy twist.
- Lemon Pepper Zucchini Fries: Sprinkle the zucchini sticks with lemon zest and freshly ground black pepper before baking for a tangy and aromatic flavor.
- Cheesy Garlic Zucchini Fries: Mix grated cheddar cheese and minced garlic into the breadcrumb mixture for a cheesy and garlicky delight.
- Southwest Zucchini Fries: Sprinkle the zucchini sticks with a blend of chili powder, cumin, and smoked paprika before baking for a southwestern flair.
- Buffalo Zucchini Fries: Toss the baked zucchini fries in buffalo sauce after they come out of the oven for a spicy and tangy kick.
- Zesty Dill Pickle Zucchini Fries: Incorporate dill pickle seasoning into the breadcrumb mixture to create a unique and tangy flavor reminiscent of dill pickles.
Serving Suggestions
- Enjoy the baked zucchini fries as a standalone snack or appetizer.
- Serve them as a side dish alongside your favorite main course, such as grilled chicken, steak, or fish.
- Pair them with a refreshing dip like tzatziki, honey mustard, or sriracha mayo.
- Use them as a topping for salads to add a crunchy element.
- Serve them as a tasty addition to a vegetable platter at parties or gatherings.
- Add them to a sandwich or burger for an extra layer of flavor and texture.
- Serve them alongside a selection of other roasted or grilled vegetables for a colorful and healthy side dish.
Frequently Asked Questions (FAQs)
Q: Can I use yellow squash instead of zucchini for the fries? A: Yes, yellow squash can be used as a substitute for zucchini in this recipe. The taste and texture will be slightly different, but it will still result in delicious baked fries.
Q: How do I store leftover zucchini fries? A: If you have any leftovers, allow them to cool completely, then store them in an airtight container in the refrigerator. They should be consumed within 2-3 days for the best quality. To reheat, place them in a preheated oven or toaster oven until warmed through and crispy.
Q: Can I freeze the zucchini fries? A: Yes, you can freeze the unbaked zucchini fries for later use. After coating them in breadcrumbs, place them in a single layer on a baking sheet and freeze until firm. Then transfer them to a freezer-safe bag or container and store them for up to 2 months. When ready to bake, simply follow the recipe instructions, adding a few extra minutes to the baking time.
Q: Can I make the zucchini fries gluten-free? A: Absolutely! To make gluten-free zucchini fries, use gluten-free breadcrumbs or crushed gluten-free cereal as a substitute. Ensure that all other ingredients used are also gluten-free, including any dipping sauces or seasonings.
Q: Can I use an air fryer instead of baking the zucchini fries? A: Yes, you can try making zucchini fries in an air fryer. Preheat the air fryer, coat the zucchini sticks with breadcrumbs as directed, then arrange them in a single layer in the air fryer basket. Cook at 400°F (200°C) for 10-12 minutes, flipping halfway through, or until they are golden and crispy. Cooking times may vary depending on the air fryer model, so keep an eye on them to avoid overcooking.
Q: Are zucchini fries a healthy snack option? A: Yes, baked zucchini fries are generally considered a healthier alternative to traditional deep-fried french fries. They are lower in calories and fat, and the zucchini provides valuable nutrients like vitamins A and C, as well as fiber. However, keep in mind that overall health depends on the ingredients and preparation method, so it’s important to use wholesome ingredients and moderate the amount of oil or breadcrumbs used.
Wine & Cocktail Pairings
Wine
- Sauvignon Blanc: The crisp acidity and citrus notes of Sauvignon Blanc complement the light and fresh flavors of zucchini fries.
- Chardonnay: A buttery and oaked Chardonnay can balance the richness of the Parmesan coating on the zucchini fries.
- Rosé: The fruit-forward and refreshing nature of dry rosé wine pairs well with the light and crispy texture of the zucchini fries.
- Pinot Grigio: The light-bodied and crisp character of Pinot Grigio enhances the natural flavors of the zucchini while providing a refreshing accompaniment.
- Sparkling Wine: The effervescence of sparkling wine adds a touch of elegance to the zucchini fries, creating a delightful contrast in textures and flavors.
- Prosecco: This Italian sparkling wine with its fruity and floral notes can enhance the taste of zucchini fries and add a festive touch to your meal.
- Riesling: A slightly sweet Riesling can balance the savory and crispy elements of the fries, while the acidity cuts through the richness.
Cocktails
- Mojito: The minty and refreshing flavors of a classic Mojito can complement the light and crispy zucchini fries.
- Margarita: The zesty and citrusy notes of a Margarita can provide a tangy contrast to the savory flavors of the fries.
- Aperol Spritz: The bittersweet and bubbly nature of an Aperol Spritz can refresh your palate while enjoying zucchini fries.
- Paloma: This tequila-based cocktail with grapefruit soda and lime juice offers a citrusy and slightly tangy profile that pairs well with the flavors of the fries.
- Gin and Tonic: The botanical notes of gin and the crispness of tonic water can provide a refreshing and herbal backdrop to enjoy alongside zucchini fries.
Baked Parmesan Zucchini Bites
Ingredients
- 1-1/3 cups panko bread crumbs [See Note 1]
- 1-1/3 cup grated parmesan cheese [See note 2]
- 1 tsp garlic powder
- 2 tsp Italian seasoning blend
- 3/4 tsp salt
- 2 large eggs , beaten
- 3 medium zucchini , cut into 3-inch long x 1/2-inch wide strips [See Note 3]
- cooking spray
Optional Garnish:
- Marinara sauce for dipping
- extra Parmesan cheese for sprinkling over the top of the serving plate
Instructions
- Preheat the oven to 450 degrees F.
- Combine the first 5 ingredients in a shallow bowl large enough to dredge the zucchini strips.
- Place the beaten eggs in a second shallow bowl for dredging.
- Dip zucchini in the egg and then dredge in the panko seasoning mix. Press to coat.
- Handling by the ends of each stick (so as to not disturb the coating), place zucchini onto a baking rack fitted into a shallow baking tray (I also line my tray with parchment for easy clean up). Repeat until all the zucchini strips are coated.
- Lightly spray each stick with cooking spray to promote browning.
- Bake for 20 minutes or until golden brown.
- Serve immediately with marinara sauce for dipping. [See Note 4]
Notes
- Panko bread crumbs are Japanese style bread crumbs which are bigger and have a nice crunchy texture.
- We find that freshly grated Parmesan cheese works best with this recipe but you may use shredded as an alternative.
- Trim the ends of the zucchini and then cut each in half across the middle. Turn and cut in half lengthwise to create 4 pieces. Cut eat piece lengthwise into three uniform sticks, forming 12 sticks per zucchini. Repeat with the other 2 zucchini.
- These are best served immediately but leftovers can be reheated in the oven at 200 degrees F for 10 minutes to crisp them up again.
Finally! A way I can trick my kids into eating zucchini. They were so good the kids didn’t care even after I told them it wasn’t zucchini! Thanks for recipe