Description
Crispy baked Zucchini Fries coated in Parmesan and panko breadcrumbs. A healthier alternative to traditional fries, oven-baked until golden and perfect for dipping.
Ingredients
Scale
- 3 medium zucchini (about 1 1/2 pounds), cut into 1/2-inch thick sticks
- 1/2 cup all-purpose flour
- 2 large eggs, beaten
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt (plus extra for drawing out moisture)
- 1/4 teaspoon black pepper
- Olive oil spray, for coating
Instructions
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top if available.
- Slice the zucchini into uniform 3- to 4-inch sticks about 1/2 inch thick. Lightly sprinkle with salt and let rest for 10–15 minutes to draw out excess moisture. Pat completely dry with paper towels.
- Set up three bowls: one with flour, one with beaten eggs, and one with panko breadcrumbs mixed with Parmesan, Italian seasoning, garlic powder, salt, and black pepper.
- Dip each zucchini stick into the flour, shaking off excess. Next, dip into the egg mixture, then coat thoroughly in the breadcrumb mixture, pressing gently so it adheres.
- Arrange the breaded zucchini sticks in a single layer on the prepared rack or baking sheet. Lightly spray the tops with olive oil spray.
- Bake for 20–25 minutes, flipping halfway through, until golden brown and crispy. Broil for 1–2 minutes at the end if extra crispiness is desired, watching carefully.
- Remove from the oven and let cool slightly before serving. Serve immediately with marinara sauce, ranch, or garlic aioli.
Notes
- Do not overcrowd the baking sheet to ensure even crisping.
- For extra crispy Zucchini Fries, use a wire rack to allow air circulation.
- Air fryer option: Cook at 400°F for 8–10 minutes, flipping halfway through.
- Store leftovers in an airtight container in the refrigerator for up to 2 days and reheat in the oven or air fryer.
- For a gluten-free version, use gluten-free panko breadcrumbs.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Appetizer
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 serving (about 6–8 fries)
- Calories: 210 kcal
- Sugar: 4 g
- Sodium: 420 mg
- Fat: 9 g
- Saturated Fat: 3 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 3 g
- Protein: 9 g
- Cholesterol: 95 mg
Keywords: Zucchini Fries, baked zucchini fries, crispy zucchini sticks, oven baked fries, healthy appetizer, parmesan zucchini fries, air fryer zucchini fries