Baked Zucchini Fries
These fries are amazingly crisp-tender and healthy with just 135.4 calories. And no one would ever believe that these are actually baked!
This recipe was actually posted back in 2011. I had just started this blog two months prior, and needless to say, the photos did not do any kind of justice to them.
Now I surely do not want anyone missing out on these fries so I have updated the photos and recipe to convince you to make these this very second.
Yes, that emergency grocery run may just be necessary. You can pick up some zucchini and some pineapple juice so you can also make these mimosas tomorrow morning.
Now this recipe is similar to one of my most popular recipes – Baked Parmesan Zucchini – except these have a nice crisp Parmesan-herb breading on them, baked completely on top of a cooling rack to help get these babies nice and crisp.
There’s absolutely no hot pot of oil involved here – you just don’t need it. These fries are amazingly crisp right out of the oven – so crisp that no one would ever believe these didn’t hit a single drop of oil.
When ready to serve, you can dunk these in your favorite dipping sauce – Ranch, garlic aioli, marinara – it’s up to you/ Best of all, you can enjoy every bite of these completely guilt-free.
Baked Zucchini Fries
Ingredients
- 1 cup Panko*
- ½ cup freshly grated Parmesan cheese
- 1 teaspoon Italian seasoning
- Kosher salt and freshly ground black pepper, to taste
- 4 zucchini, quartered lengthwise
- ½ cup all-purpose flour
- 2 large eggs, beaten
- 2 tablespoons chopped fresh parsley leaves
Instructions
- Preheat oven to 425 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
- In a large bowl, combine Panko, Parmesan and Italian seasoning; season with salt and pepper, to taste. Set aside.
- Working in batches, dredge zucchini in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
- Place zucchini onto prepared baking sheet. Place into oven and bake for 20-22 minutes, or until golden brown and crisp.
- Serve immediately, garnished with parsley, if desired.
Notes
Did you make this recipe?
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These are AMAZING! I followed the recipe exactly, expect used crumbled cornflakes because I didn’t have panko, which was super crunchy and yummy. Thank you from our bunch of happy bellies!
I have been a chef my whole life.. all that good food caught up with my heart! I tried these healthy zucchini sticks to “be good”!! AMAZING!!! I prefer them over deep fried shockingly!! Delicious!! Thank you so much for this recipe!
Pleasantly surprised!
Cut the zucchini thin……lots of cheese and seasoning, don’t even think about not using the cooling rack, that is what makes them crispy. I made these with chicken wings-Franks Hot sauce (same oven temp-same blue cheese side) delish.
This was tasty – even without the cheese (I didn’t have any grated, just pre-sliced Parmesan pieces). The flour did not stick to the outer skin so I thought that may affect the sticks but I “pasted” them on when I placed them on my rack. Also, the egg mixture started getting pasty, too, so I just dropped the zucchini sticks in directly and then into the panko.
I was also making Bolognese sauce and using that as the dipping sauce. So good! Will definitely make these again and will try with an air fryer in the future.
Great recipe simple and flavorful and breading is crispy. You can even reheat and they are still crispy!
Zucchini Surprise! I was tempted to add some chili flakes to the panko mix….not needed…served with dipping bowls of sweet chili sauce and tzatziki…absolutely fantastic
I’ve made these dozens of times and they’re amazing and absolutely worth the effort. The prep is kind of time consuming though, is it possible to make them in advance and then freeze them, either before or after baking them?
I also would like to know if they can be frozen before or after baking
These were truly delicious and quite easy to make. I will definitely be making them again!
Ended up peeling off like half the breading because I thought it was too much but they were absolutely delicious!
It’s great without the flour.
LOVED these zucchini fries! They were easy and so tasty. I was very impressed with how crispy they were. I’ll definitely make these again!
So delicious. It turns out even if I skip the flour.
We used just egg whites for an even crispier light texture and seasoned the whipped whites with some Braggs Amino for another layer of flavor! Everyone loved the “fries”!
These took some time to prep, but they were really good and filling. This will definitely be on the repeat list.
Our zucchini plant pops out zucchini like crazy, so finding ways to cook them is a must. My kids and I eat these fries like candy. Soooo good!
Do make extra of these, store them in the fridge in a container so they keep their shape. Then….when you are making your eggs for breakfast, fry these up, maybe have some salsa and cheeze with an egg on top of them. They are much more crispy the second time around, deeper flavor and since part of the water has been cooked out, more toothsome. Really, really good as leftovers.
I was really skeptical about these but I’m amazed by how crispy these came out. I don’t have a cooling rack so just preheated the baking sheet – but wow! I will absolutely make these again, thanks for a great recipe.
Are these ok to be baked in a air fryer? Also diabetic friendly? Aka panlo
This is absolutely my favorite zucchini recipe. What a treat! I will make these often this summer!
Made them as chips instead of fries and they were fantastic! Had to use 4 eggs to get it to stick to flour, but otherwise no issues.
These zucchini fries were delicious didn’t even have to dip them in anything. My husband and I ate them without any sauce or dip. Highly recommend as a good appetizer.