Description
Crispy, cheesy zucchini fries baked (or air-fried) to golden perfection—these are a healthy, addictive snack or appetizer that everyone will love. Packed with flavor and crunch, they’re a lighter alternative to traditional fries.
Ingredients
Scale
- 2 large zucchini (about 1 lb), washed and ends trimmed
- 1/2 cup (50g) Parmesan cheese, finely grated
- 1 cup (60g) panko breadcrumbs
- 2 large eggs, beaten
- 1/2 cup (60g) all-purpose flour
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning (or dried oregano, basil, and thyme blend)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Olive oil spray or cooking spray
Instructions
- Wash and dry zucchini. Cut off ends, slice each zucchini in half lengthwise, then slice each half into 4-5 sticks about 1/2 inch wide and 3-4 inches long.
- Place zucchini sticks in a colander, sprinkle with 1/2 teaspoon salt, and toss. Let sit for 10-15 minutes to draw out moisture. Pat dry thoroughly.
- Set up three shallow bowls: Bowl 1 with flour, Bowl 2 with beaten eggs, Bowl 3 with panko breadcrumbs, Parmesan, garlic powder, Italian seasoning, and black pepper. Stir breadcrumb mixture to blend.
- Dredge each zucchini stick in flour (shake off excess), dip into eggs, then coat thoroughly in the panko-Parmesan mixture.
- Arrange coated fries in a single layer on a parchment-lined baking sheet or wire rack over the sheet, leaving space between each fry.
- Mist fries lightly with olive oil or cooking spray.
- Bake at 425°F for 20-25 minutes, flipping halfway through, until golden and crisp.
- For air fryer: Preheat to 400°F. Arrange fries in a single layer and air fry for 10-12 minutes, shaking basket halfway.
- Let cool for 2-3 minutes, then sprinkle with extra Parmesan or fresh herbs if desired. Serve hot with your favorite dipping sauce.
Notes
For gluten-free, use almond flour and gluten-free breadcrumbs. Don’t skip salting and drying the zucchini for maximum crispiness. Use convection if available for even browning. Fries are best served hot and crispy; leftovers can be re-crisped in the oven or air fryer. Experiment with seasonings or cheese swaps for variety.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Appetizer
- Cuisine: American
Nutrition
- Serving Size: About 1/4 of the batch (approx. 8-10 fries)
- Calories: 180
- Sugar: 3
- Sodium: 400
- Fat: 8
- Saturated Fat: 3
- Carbohydrates: 15
- Fiber: 2
- Protein: 8
Keywords: zucchini fries, parmesan, healthy snack, baked fries, air fryer, appetizer, vegetarian, crunchy, party food, kid friendly