One of the absolute best things about ordering any kind of vegetable fries is that it feels like cheating. You can tell your brain that you are eating something healthy (look mom, zucchini!), but I think we know what’s really going on here. In a restaurant, deep-fried vegetables of any kind, while ultra tasty, aren’t what my body habitually needs. Enter, baked zucchini fries. Whenever I set out to lighten up a traditionally indulgent recipe like fries, first and foremost I prioritize making sure the recipe tastes fantastic. I never want choosing to eat healthy to feel like a sacrifice. That attitude was the driving force behind the 130+ healthy recipes in my cookbook (so DELISH!!!), and it’s why you can count on these zucchini fries tasting fab. For me, the biggest qualifier of a great-tasting baked fry is that it needs to be CRISPY. It’s why these classic Baked French Fries and these Sweet Potato Fries have been a hit with readers, and today’s zucchini fries are delightfully crispy too. So crispy in fact, they can hold up to big-time dipping. For summer, I am all about a cool, creamy basil yogurt dip. I’ve included the recipe for it below. These zucchini fries also welcome a hearty dunk in marinara sauce for an Italian spin. I suspect my childhood self would embrace ranch dressing (adult self suggests this Greek Yogurt Ranch Dip). You also can enjoy them all on their own. A tasty blend of spices mixed in with the Parmesan and Panko coating makes them snack worthy in their own right. When I’m in a hurry and need a fast recipe to go along with dinner, Roasted Green Beans, Roasted Zucchini, and Easy Sauteed Zucchini with Parmesan are more than satisfactory. They pair nicely anything and let the main event shine. But when you want something that makes you ask yourself wow, is this really a vegetable?!, today’s baked zucchini fries are the move (and these Parsnip Fries are not a bad choice either).
Tips for Crispy Zucchini Fries
A few key tips will ensure that your baked Parmesan zucchini fries turn out the crispiest in the land. In fact, they are even crispier than some fried zucchini fries that I’ve eaten out at restaurants!
Coat with Panko AND with Flour. A variety of breadcrumbs popular in Japanese cooking, Panko crumbs are extra large and flaky compared to standard breadcrumbs, meaning that zucchini fries with Panko crisp more substantially. That said, Panko can be hard to adhere to the outside of foods. Coating the zucchini fries with flour in addition to Panko ensures every bit of the surface is covered. It’s the best of both worlds.Pat the Zucchini Dry. Zucchini has a lot of natural moisture. Use paper towels to pat the sliced zucchini sticks dry prior to adding the coating to help them crisp.Egg White. Beaten egg whites help the Panko and flour coating stick, and because egg whites become crispy when baked, they help the zucchini crisp further. You’ll find this same egg white trick at play in recipes like Honey Almond Flax Healthy Granola and Sweet Spicy Chex Mix.Separate the Fries on the Sheet Pan. Ensuring each zucchini stick has some breathing room around it allows the air to circulate and ensures the zucchini fries roast, not steam.
How to Make Zucchini Fries
The Ingredients
Zucchini. Our scrumptious star veggie. The zucchini spears stay wonderfully tender and moist on the inside, while the outsides turn crispy. Plus, zucchini is packed with antioxidants and fiber (can you say second helpings? Or Zucchini Fritters?).Panko + Parmesan. Creates the glorious crispy and toasty exterior of these fries.Flour. Helps the Panko and Parmesan stick to the zucchini. Both white whole wheat flour and all-purpose flour will work here (I used white whole wheat).Spices. A combination of salt, pepper, and onion powder gives these fries an extra kick of flavor.Egg Whites. The secret ingredient that makes the coating stick and helps the fries crisp.
The Directions
How to Store and Reheat Zucchini Fries
To Store. Place leftover zucchini fries in an airtight storage container in the refrigerator for up to 2 days.To Reheat. For best results, rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Do not reheat fries in the microwave—the will be come mushy.
What to Serve with Zucchini Fries
Dip. My favorite way to serve zucchini fries is with a dip, and the basil dipping sauce recipe below is not to be missed! They would also be tasty with Creamy Vegan Queso Dip or Roasted Red Pepper Parmesan Dip.Other Appetizers. Create the best party spread by serving these fries with other crowd-pleasing appetizers like Tater Tots and Mozzarella Sticks.Burger. A healthier take on burgers and fries. Try them with this juicy Portobello Mushroom Burger. or Salmon Patties RecipeFried Pork Chops Recipe – These fries also make a delicious side dish to these quick and moist Air Fryer Pork Chops.
More Healthy Zucchini Recipes
Stuffed ZucchiniZucchini Pizza BoatsZucchini EnchiladasVegetarian Pad Thai with ZoodlesCheesy Potato Fritters with Zucchini
Recommended Tools to Make This Recipe
Rimmed Baking Sheet. An essential tool for this recipe and any other roasted vegetable recipes (like Roasted Broccoli and Carrots).Measuring Spoons. Ideal for measuring your spices, and they’re easy to store.Pie Dish. It’s wide and shallow, so it’s perfect to use when you coat your fries.
