Baked zucchini fries with a crispy parmesan panko breading are kid-friendly and the perfect way to use up summer's zucchini!
Zucchini season is just around the corner and these baked zucchini fries are the perfect way to celebrate!
Like my favorite Air Fryer Zucchini Fries, these baked zucchini fries are crispy on the outside and soft on the inside.
I had low hopes that my kids would like them, but my five year old said (I kid you not!) "these zucchini fries are delicious!" I almost fell out of my chair. He knew they were zucchini and he was...enjoying them?!
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Reasons you'll love these zucchini fries
- they are crispy on the outside and soft on the inside
- they are a much healthier alternative to french fries
- they use up 2 whole zucchinis (perfect for when your garden starts overflowing)
How to make them
To make these baked zucchini fries, here's what you'll do:
- toppings- get three shallow bowls and fill with a) flour b) beaten eggs c) panko, parmesan cheese and seasonings
- zucchini- slice into ⅓ inch by 2 inch matchsticks
- get dipping- working in batches, first roll the zucchini in the flour, then dip in the egg, and finally roll in the panko mixture.
- bake- arrange zucchini on baking sheet, then bake for 10 minutes at 425°F. If your oven has a convection setting, use this for the crispiest results
Enjoy with a delicious dip (more on that below).
Can I make these low carb? I haven't tried but know some people have used ground pork rinds as a crispy coating. It may be possible to swap the all purpose flour for almond flour.
Can you freeze them? I don't think that would be a good idea, as zucchini can get very slimy after freeze/thawing.
Can I make them ahead and reheat? Yes, this works surprisingly well! If you have the convection setting on your oven, use this for the crispiest results. I reheated for 10 or so minutes at 350°F.
Serve them with
These zucchini fries go well with so many recipes. Here's what I serve mine with:
- Chicken- we love grilling chicken in the summer and this How to Grill Chicken post shares our favorite recipe.
- Side salad- this Summer Couscous Salad has been on repeat lately, but this Staple Kale Salad is another favorite.
- Grilled Potatoes- we are completely obsessed with these Unbelievably Crispy Grilled Potatoes.
- Dip- ketchup, Healthy Homemade Ranch or Healthy Caesar Dressing would all be great options!
Tips & equipment
- I use these baking sheets with this parchment paper
- I recommend freshly grated parmesan cheese
- Looking for more healthy zucchini recipes? Check out How To Cook Zucchini Noodles, The BEST Healthy Zucchini Bread, and this Freezer Turkey Zucchini Noodle Lasagna
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Crispy Baked Zucchini Fries
Ingredients
- 2 medium zucchinis (cut into ⅓ inch x 2 inch matchsticks)
- ½ cup white whole wheat flour (or all purpose flour)
- 2 eggs (beaten)
- 1 cup panko (seasoned breadcrumbs)
- ½ cup parmesan cheese (freshly grated)
- ½ teaspoon garlic powder
- ½ teaspoon salt
Instructions
- Heat oven to 425°F. Line a baking sheet with parchment and set aside.
- Prepare three bowls for the zucchini coatings. 1) flour 2) beaten eggs 3) combine panko, parmesan, garlic powder and salt.
- Working in batches of 5-8 zucchini slices, first coat zucchini in the flour, tapping off excess.
- Then place the floured zucchini fry into the egg mixture and use tongs to ensure all sides are evenly coated with egg.
- Finally, roll in the panko mixture until evenly coated.
- Arrange fries on the baking sheet.
- Bake for 10 minutes (using convection if possible), or until breadcrumbs begin to turn golden brown.
- Enjoy immediately.
Nutrition Information
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Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
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