Oven Fried Zucchini
Crispy, golden brown, and bursting with flavor, Oven Fried Zucchini is a healthier take on a fried favorite, perfect as a snack, appetizer, or side dish. This easy recipe transforms fresh zucchini into crunchy, Parmesan-crusted sticks baked to perfection in the oven—no deep-frying required! Coated with a seasoned blend of panko breadcrumbs, garlic powder, and Italian spices, these zucchini fries offer a satisfying crunch in every bite. With a prep time of just 20 minutes and a bake time of 25 minutes, it’s a quick and guilt-free way to enjoy a classic comfort food. Serve them with marinara or creamy ranch for a dipping sauce that complements the rich, cheesy coating. Ideal for weeknight dinners, game day, or entertaining, this veggie-packed recipe is a guaranteed crowd-pleaser!
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Recipe Information
Ingredients
- 4 medium zucchini
- 1 cup all-purpose flour
- 2 eggs
- 1 cup panko breadcrumbs
- 1 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- optional cooking spray
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly coat it with cooking spray.
Wash the zucchinis thoroughly, trim off the ends, and cut them into sticks, approximately 3 inches long and 1/2 inch thick, resembling French fries.
Set up a breading station with three shallow bowls. In the first bowl, add all-purpose flour. In the second bowl, whisk the eggs until smooth. In the third bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, Italian seasoning, salt, and black pepper.
Dredge each zucchini stick in the flour, coating it on all sides, then dip it into the egg mixture, and finally roll it in the breadcrumb mixture, pressing lightly to adhere the coating.
Place the breaded zucchini sticks on the prepared baking sheet, leaving enough space between each stick to ensure even cooking.
Lightly spray the zucchini sticks with cooking spray to help them crisp up in the oven (optional).
Bake in the preheated oven for 20–25 minutes, or until golden brown and crispy, flipping them halfway through the cooking time for even browning.
Remove from the oven and let cool for a few minutes before serving. Serve with your favorite dipping sauce, such as marinara or ranch.
Nutrition Facts
Calories |
1394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 19.9 g | 99% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 452 mg | 151% | |
| Sodium | 10483 mg | 456% | |
| Total Carbohydrate | 194.5 g | 71% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 58.9 g | ||
| Protein | 72.9 g | 146% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 1108 mg | 85% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2060 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
