Baked Zucchini Fries
These baked zucchini fries are a healthy option that is delicious to eat and easy to prep. With these low carb zucchini french fries on the table, your diet and your family can all be happy.
Why This Recipe Works
Whether you’re trying to find ways to use up in season produce, garden grown zucchini, or simply looking for a way to add healthier options to your plate, these fries are the right way to go.
Swapping out greasy fried potatoes for oven baked zucchini is a great way to trim unnecessary fats and carbs without missing out on the delicious fun. These fries taste so filling that you won’t feel starved after a meal, in fact, you might consider a stacked plate of fries a nice meal in itself.
What to serve with baked zucchini sticks
Serve up a plate of these baked veggies with any of your favorite fry dipping sauces and you’re sure to find a winner. I suggest trying anything from Aioli to ketchup, but even fry sauce can pair well.
Marinara sauce or homemade pizza sauce is an instant winner to thanks to the parmesan cheese, panko, and Italian seasonings within each crispy fry. The versatility makes these a perfect snack for just about any meal.
- Panko breadcrumbs: These are the breading on our fries and what will help us to have a crunchy texture once baked.
- Parmesan cheese: This is what has you so in love you can’t help but take another bite. Parmesan was made for zucchini squash as it’s the perfect blend of flavor, salt, and cheesy goodness.
- Eggs: We need to use eggs to help us bind the bread crumbs to the zucchini fries without falling off.
How to Make Baked Zucchini Fries
- Preheat your oven to 425 degrees F and line a baking sheet with foil. Place an oven safe cooling rack on top of the baking sheet and spray the rack with nonstick cooking spray.
- Slice your zucchini into fries by slicing it in half and then cut the halves in half lengthwise. Cut each quarter into 3rds.
- Place your zucchini on a paper towel and dab off the excess moisture.
- In a medium sized bowl, or a pie plate, mix together the Panko, Italian seasonings, garlic powder, and salt.
- In another bowl lightly beat the eggs.
- To make the fries, it helps to create an assembly line. Use one hand to grab a zucchini piece and dredge it in egg before using your other hand to take it and place it in the panko mixture, pressing to help get the crumbs to adhere. Then place the coated zucchini on the cooling rack, skin side down.
- Repeat this process with the remaining fries.
- Spritz the zucchini fries with olive oil spray or nonstick cooking spray (this is optional but helps to get a crispy exterior).
- Bake in the oven for 20-25 minutes until golden brown. Remove from oven and eat with a dipping sauce or on their own, they’re fabulous either way.
Before dredging the raw zucchini fries in the egg and breading mixture, be sure to dab off any excess moisture. Sometimes I’ll use more than 1 paper towel to get the zucchini sticks dry.
Use a generous spray of nonstick cooking when coating the wire rack. This prevents the baked zucchini fries from sticking to the metal.
Spritz the fries with olive oil spray (or avocado oil) prior to baking them in the oven. This step isn’t required but it helps the outsides get really crispy!
Store the baked zucchini fries in an airtight container in the refrigerator for up to 5 days.
Microwave: You can reheat the baked veggie fries in the microwave (although they won’t be as crisp) for 20-30 seconds or until heated through.
Oven: Reheat in a 375°F preheated oven for 7-10 minutes or until heated through.
Air fryer: Place the zucchini fries in a single layer in your 350°F preheated air fryer for 3-6 minutes. Time may vary.
This recipe is not keto friendly as written but it is low carb. It’s a great lower carb option to actual fries and tastes delicious as-is but if you want it to fit into a keto diet, the bread crumbs will need to be converted to something more keto-friendly.
These fries taste best fresh and warm but can be cooled and stored in an airtight container in the fridge for up to 2 days. I do not recomend freezing them as the texture of the zucchini will change once thawed.
More Zucchini Recipes
- 2 zucchini
- 1 cup panko breadcrumbs
- 1/2 cup grated parmesan
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 2 eggs - lightly beaten
- Preheat oven to 425°F. Line a baking sheet with aluminum foil. Nestle an oven safe cooling rack into a baking sheet. Spray the cooling rack with nonstick spray.
- Cut zucchini into fries. Cut the zucchini in half, then cut the halves in half lengthwise and then cut the halves into 3rds. See blog post for step by step photos.
- Place the zucchini on a paper towel and dab off excess moisture.
- In medium bowl (or pie plate) mix panko, parmesan, Italian seasoning, garlic powder and salt.
- In another bowl mix the eggs.
- Form an assembly line. Use one hand to grab the zucchini and dredge in the egg mixture, transfer the zucchini to the other hand and then dredge the zucchini in the panko mixture, pressing to help it adhere. Place the covered zucchini on the cooling rack, skin side down (so that it’s upright on the rack. See blog post for pictures). Repeat with remaining zucchini pieces.
- Spritz the zucchini fries with olive oil spray or nonstick cooking spray (optional, but helps them get nice and crispy on the exterior). Bake in the preheated oven for 20-25 minutes or until nice and golden brown.
- Remove from oven. Serve with aoli, marinara sauce, ketchup, fry sauce, etc.