7.164
RECIPE
Healthy Zucchini Fries: The Recipe for Baked, Not Fried, Tasty Zucchini Appetizers!
Total time: 10 min prep/ 20 min bake
Difficulty: Low
Serves: 4-6
Join the new Cookist channel on WhatsApp
By Editorial Team
48
SHARE
Craving crispy fries but want to skip the greasy deep fry? Look no further than these Baked Zucchini Fries. They’re the perfect side dish for any summer cookout, backyard barbecue, or lighter weeknight meal. They’re made with fresh zucchini, a summer staple, sliced into golden, fry-shaped batons. A coating of a simple yet flavorful breadcrumb mixture makes for a delicious and interesting textural contrast—crispy on the outside, tender and slightly sweet on the inside. Baking, instead of frying, makes these fries healthier without sacrificing any deliciousness. This recipe comes together in just a few easy steps. A quick bake in the oven, and in under 30 minutes you’ll have a satisfying and guilt-free side dish everyone will love.
7.164
RECIPE
Healthy Zucchini Fries: The Recipe for Baked, Not Fried, Tasty Zucchini Appetizers!
Total time: 10 min prep/ 20 min bake
Difficulty: Low
Serves: 4-6
Join the new Cookist channel on WhatsApp
By Editorial Team
48
SHARE
Craving crispy fries but want to skip the greasy deep fry? Look no further than these Baked Zucchini Fries. They’re the perfect side dish for any summer cookout, backyard barbecue, or lighter weeknight meal. They’re made with fresh zucchini, a summer staple, sliced into golden, fry-shaped batons. A coating of a simple yet flavorful breadcrumb mixture makes for a delicious and interesting textural contrast—crispy on the outside, tender and slightly sweet on the inside. Baking, instead of frying, makes these fries healthier without sacrificing any deliciousness. This recipe comes together in just a few easy steps. A quick bake in the oven, and in under 30 minutes you’ll have a satisfying and guilt-free side dish everyone will love.
What are Baked Zucchini Fries?
Baked Zucchini Fries with breadcrumbs are a delicious and healthy alternative to classic French fries. They’re perfect for those seeking a lighter yet satisfying side dish. These fries are thin strips of zucchini, coated in a flavorful breadcrumb mixture, and baked until crispy on the outside and tender on the inside. They offer a guilt-free way to enjoy the satisfying crunch of fries, with a boost of vitamins and minerals from the zucchini. Zucchini itself originated in northern Italy in the late 19th century, but the concept of vegetable fries likely emerged sometime in the mid-20th century. The rise of health-conscious eating trends in the 1970s and 80s probably played a role in their popularity. Baked Zucchini Fries offered a way to enjoy the familiar taste and texture of fries with a lighter twist.
Tips
Zucchini has a high water content, which can lead to soggy fries. To prevent this, start by salting the zucchini slices and letting them sit for 10 – 15 minutes. The salt draws out moisture, which you can then pat dry with paper towels.
Aim for uniformly sized zucchini slices for even cooking. Thick slices won’t crisp properly, and thin slices can burn easily. A good target is around 1/2 inch thick and 3 – 4 inches long.
Regular breadcrumbs can get soggy. Opt for panko breadcrumbs, their flaky texture creates a lighter and crispier coating.
Don’t be afraid to experiment with seasonings in your breadcrumb mixture. Grated parmesan cheese, garlic powder, onion powder, paprika, or even a pinch of cayenne pepper can add a flavor boost.
For optimal adhesion, use the classic three-step dredging method: dredge the zucchini slices in flour, then dip them in whisked egg, and finally coat them generously in the panko mixture.
Space the zucchini fries out on a baking sheet lined with parchment paper to ensure even air circulation and prevent steaming.
Preheat your oven to a high temperature, around 425°F (220°C). This helps the fries crisp up quickly on the outside without overcooking the zucchini inside.
Halfway through baking, gently flip the fries with a spatula to ensure they brown evenly on both sides.
🥒 Healthy Zucchini Fries (Baked, Not Fried)
These zucchini fries are crunchy on the outside, tender inside, and baked to perfection. A perfect healthy appetizer or snack that pairs wonderfully with marinara or yogurt dip!
🛒 Ingredients
- 2 medium zucchinis
- ½ cup all-purpose flour (or whole wheat flour)
- 2 large eggs (beaten)
- 1 cup breadcrumbs (panko for extra crunch)
- ½ cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp paprika (optional)
- Salt & pepper to taste
- Olive oil spray
👩🍳 Instructions
- Prep the Zucchini
- Wash and cut zucchinis into fry-shaped sticks (about 3–4 inches long).
- Pat dry with a paper towel to remove excess moisture.
- Set Up Breading Stations
- Bowl 1: Flour with a pinch of salt & pepper.
- Bowl 2: Beaten eggs.
- Bowl 3: Breadcrumbs mixed with Parmesan, garlic powder, paprika, salt & pepper.
- Coat the Zucchini
- Dip each zucchini stick in flour → egg wash → breadcrumb mixture.
- Place coated fries on a parchment-lined baking sheet.
- Bake Until Crispy
- Preheat oven to 425°F (220°C).
- Lightly spray fries with olive oil.
- Bake for 20–25 minutes, flipping halfway through, until golden and crisp.
- Serve
- Enjoy hot with marinara, ranch, or a garlic-yogurt dip.
🌟 Tips & Variations
- Swap breadcrumbs for crushed cornflakes or almond flour for a gluten-free version.
- Add chili flakes or cayenne for a spicy kick.
- Use an air fryer at 400°F (200°C) for 12–15 minutes for even crispier fries.
