Description

These crispy baked zucchini fries are the perfect healthy alternative to traditional French fries. Coated in seasoned Parmesan breadcrumbs and baked to golden perfection, they’re crunchy on the outside, tender on the inside, and absolutely addictive. Serve them with your favorite dipping sauce for an irresistible snack or side dish the whole family will love.

Ingredients

Scale

For the Zucchini:

3 medium zucchini (about 1½ pounds total)
½ cup all-purpose flour
2 large eggs
2 tablespoons milk
1½ cups panko breadcrumbs
¾ cup freshly grated Parmesan cheese
1 teaspoon Italian seasoning
1 teaspoon garlic powder
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
Cooking spray or olive oil spray

For Serving (optional):

Marinara sauce, ranch dressing, garlic aioli, or honey mustard

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Instructions

Preheat and prep: Preheat your oven to 425°F (220°C). Line one or two large baking sheets with parchment paper. If using wire racks, place them on top of the lined baking sheets and spray generously with cooking spray.
Cut the zucchini: Trim the ends off the zucchini. Cut each zucchini in half crosswise, then cut each half lengthwise into quarters, creating sticks about 3-4 inches long and ½ inch thick. Try to keep them uniform in size so they cook evenly.
Remove excess moisture: Pat the zucchini sticks thoroughly dry with paper towels or a clean kitchen towel. This step is crucial—excess moisture prevents crisping. Let them sit on paper towels for 5 minutes while you prepare the coating station.
Set up dredging station: Arrange three shallow bowls in a row. In the first bowl, add the flour. In the second bowl, whisk together the eggs and milk until well combined. In the third bowl, combine the panko breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, paprika, salt, and pepper. Mix well.
Coat the zucchini: Working with a few pieces at a time, coat each zucchini stick in the flour, shaking off excess. Dip into the egg mixture, letting excess drip off. Finally, press into the breadcrumb mixture, coating all sides thoroughly and pressing gently so the coating adheres. Place coated fries on the prepared baking sheet, spacing them about ½ inch apart (don’t let them touch).
Spray with oil: Once all fries are coated and arranged on the baking sheet, spray the tops generously with cooking spray or olive oil spray. This is essential for browning and crisping.
Bake: Bake for 20-25 minutes, flipping halfway through if not using wire racks. If using racks, there’s no need to flip. The fries are done when they’re golden brown and crispy. For extra crispiness, broil for the last 2-3 minutes, watching carefully to prevent burning.
Serve immediately: Transfer to a serving platter and serve hot with your favorite dipping sauces. These are best enjoyed fresh from the oven while they’re at their crispiest.

Notes

Don’t skip patting the zucchini dry—this is the most important step for crispy fries.
Work in batches if necessary to avoid overcrowding the baking sheet. Crowded fries steam instead of crisp.
For keto/low-carb: Replace flour with almond flour and panko with crushed pork rinds or almond flour.
For gluten-free: Use gluten-free flour and gluten-free panko breadcrumbs.
The coating can be prepared ahead and stored in an airtight container for up to 3 days.
If your fries aren’t getting crispy enough, your oven temperature may be off—use an oven thermometer to verify accuracy.

Prep Time: 15 minutes
Cook Time: 20 minutes
Category: Appetizer
Method: Baking
Cuisine: American

Nutrition

Serving Size: About 8-10 fries (¼ of recipe)
Calories: 195
Sugar: 4g
Sodium: 485mg
Fat: 7g
Saturated Fat: 3g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 23g
Fiber: 3g
Protein: 11g
Cholesterol: 102mg