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Crispy Parmesan Baked Zucchini Fries

Crispy Parmesan Baked Zucchini Fries - featured image
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A healthy, crispy baked alternative to traditional fries using zucchini, panko, and parmesan cheese. These are quick to make, perfect for snacks or appetizers, and offer a satisfying crunch without the deep-fried guilt.

Ingredients

Scale
  • 3–4 medium zucchini, cut into sticks
  • 1 teaspoon sea salt
  • 1 cup freshly grated Parmesan cheese
  • 1 cup Panko breadcrumbs
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes (optional)
  • 2–3 tablespoons olive oil

Instructions

  1. Wash zucchini, trim ends, and slice lengthwise into 1/2 inch thick planks, then cut into uniform sticks.
  2. Place zucchini sticks on a towel, sprinkle with sea salt, and let sit for 10-15 minutes to draw out moisture.
  3. Pat zucchini sticks dry thoroughly with a clean towel.
  4. Preheat oven to 400°F (200°C) and line two large baking sheets with parchment paper.
  5. Set up a dredging station with three shallow bowls: one with flour, one with beaten eggs, and one with a mixture of panko, parmesan, garlic powder, onion powder, oregano, pepper, and red pepper flakes.
  6. Dredge each zucchini stick in flour, shake off excess, dip in egg wash, then press firmly into the breadcrumb mixture to coat evenly.
  7. Place breaded fries on baking sheets, ensuring they do not touch.
  8. Lightly brush or spray tops with olive oil.
  9. Bake for 15 minutes, then flip carefully using tongs.
  10. Bake for another 10-15 minutes until golden brown and crispy.
  11. Let cool for 2-3 minutes before serving with desired dipping sauces.

Notes

Do not skip the salting step as it removes excess moisture for crispiness. Use freshly grated parmesan rather than pre-grated to ensure proper melting and flavor. Space fries out on the pan to prevent steaming. For a gluten-free version, use gluten-free flour and panko. For dairy-free, use nutritional yeast and a flax egg.

Nutrition

Keywords: zucchini fries, baked zucchini, healthy snack, parmesan fries, gluten-free option, dairy-free option, air fryer recipe, low calorie snack

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