Crispy Baked Parmesan Zucchini Fries

By Rena |

Make these Baked Parmesan Zucchini Fries instead of the traditional fries for a healthier alternative. They are easy to make, so tasty and crispy, and ready in just 30 minutes.

top view of bakes zucchini fries on a plate with a side of ketchup

You can have a healthy alternative to your traditional french fries. Make these healthy baked zucchini fries instead while taking in your daily veggie requirements. They are made with panko, parmesan, whole wheat flour, herbs, and then baked to perfection. Perfectly crispy low carb side or snack that the whole family will love. These zucchini fries are vegetarian, sugar-free, low carbs, and can be made keto-friendly. Serve them with some ketchup or try it with this Homemade Ranch Dressing.

Why this zucchini recipe is perfect

  • Easy to make: This crispy baked zucchini fries recipe is so easy to put together and takes just about 30 minutes of your time!
  • Healthy: Ditch all the carb with the traditional fries and make this veggie fries instead. Just as good with all the great benefits of zucchini.
  • So good: these zucchini fries are so crispy and tasty even picky eaters will love it!
close up view of zucchini fries on a plate

Ingredients you will need

Avocado oil cooking spray
Zucchini (about 3 medium zucchini)
Panko breadcrumbs
Grated parmesan cheese
Italian seasoning
Garlic powder
Salt and pepper
Whole wheat flour
Garlic powder
Egg

ingredients of baked zucchini fries

How to make these zucchini fries

  • Preheat oven: First, preheat the oven to 400°F and grease a non-stick baking sheet with oil or cooking spray.
  • Prepare zucchini: Next, thoroughly wash the zucchini and trim off the ends. Cut the zucchini into fries and set aside.
  • Make the dipping mixtures: In a large bowl, combine Panko, Parmesan, Italian seasoning, garlic powder, salt, and pepper, mix well, and set aside. In another bowl combine flour, garlic powder, and salt. Crack the egg into a shallow bowl and whisk until frothy.
  • Coat Zucchini: Working in batches, dredge zucchini fries into the flour mixture, dip into the eggs, making sure you allow it to drip the excess moisture. Next, coat in panko breadcrumbs mixture and press well to evenly coat.
  • Bake: Then, spread the fries onto the prepared baking sheet and lightly spray with cooking oil.
    Bake for 15-20 minutes flipping halfway until golden brown and crisp.
  • Finally, serve with your favorite dip and enjoy!

Faq’s and tips

  • It’s best to use a baking sheet without a baking paper to help the zucchini fries crisp.
  • Any cooking spray will work
  • Bread crumbs: any type to satisfy your dietary needs
  • Flour- we used whole wheat but other types of flour will work just fine
  • To make a keto-friendly version, swap the flour with almond flour and use pork rinds instead of panko
  • Serve with your favorite dips as a snack or serve as a side with your serving of protein
zucchini fry in ketchup

Is zucchini fries better than french fries

A healthier alternative to french fries would be to make zucchini fries instead. They are healthier in terms of them being much lower in carbs high in fiber and nutrients. It is also a good idea to bake your zucchini fries rather than frying them. They are just as crispy and delicious when you bake them!

What is good to eat with zucchini fries

Zucchini fries are great to have on their own with any of your favorite dipping sauce like ranch, queso, ketchup, and so on. You can also pair your baked zucchini fries with any protein you plan on serving. Here are some great options:

Do you peel zucchini

Smaller sized zucchini do not need to be peeled and the skin is totally edible. Larger zucchinis tend to have tougher skin which tends to be a bit on the bitter side. If you are using a rather large zucchini peeling is optional. Not many can feel a bitter taste on the zucchini skin.

hand holding a zucchini fry in a ketchup dip

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top view of baked zucchini fries

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top view of baked zucchini fries with a serving of ketchup

Baked Parmesan Zucchini Fries

Crispy Zucchini fries baked to perfection with parmesan cheese, wheat flour, and panko breadcrumbs. Easy and ready in just 30 minutes
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Course: Appetizer, Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 159kcal
Author: Rena

Ingredients

  • Avocado oil cooking spray
  • 1.2 pounds zucchini about 3 medium zucchini
  • 3/4 cup panko breadcrumbs
  • 1/3 cup grated parmesan cheese
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • Ground black pepper to taste
  • 1/3 cup whole wheat flour
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 large egg

Instructions

  • Preheat the oven to 400°F and grease a non-stick baking sheet with oil or cooking spray.
  • It's best to use a baking sheet without a baking paper to help the zucchini fries crisp. Thoroughly wash the zucchini and trim off the ends. Cut the zucchini into fries and set aside.
  • In a large bowl, combine Panko, Parmesan, Italian seasoning, garlic powder, salt and pepper, mix well, and set aside.
  • In another bowl combine flour, garlic powder, and salt. Crack the egg into a shallow bowl and whisk until frothy.
  • Working in batches, dredge zucchini fries into the flour mixture, dip into the eggs, making sure you allow it to drip the excess moisture. Next, coat in panko breadcrumbs mixture, pressing well to evenly coat.
  • Spread the fries onto the prepared baking sheet and lightly spray with cooking oil.
  • Bake for 15-20 minutes flipping halfway until golden brown and crisp.
  • Serve with your favorite dip and enjoy

Notes

Substitutes:
  • Any cooking spray will work
  • Bread crumbs: any type to satisfy your dietary needs
  • Flour- we used whole wheat but other types of flour will work just fine
  • to make a keto-friendly version, swap the flour with almond flour and use pork rinds instead of panko
Storage:
Place leftovers in a container and store in the fridge for up to 3 days. Reheat in the microwave when ready to eat. You may bake again for 10 minutes to reheat
Nutritional facts:
Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

Nutrition

Calories: 159kcal | Carbohydrates: 21g | Protein: 9g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 48mg | Sodium: 528mg | Potassium: 455mg | Fiber: 3g | Sugar: 4g | Vitamin A: 425IU | Vitamin C: 24mg | Calcium: 164mg | Iron: 2mg
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