Zucchini Oven Fries
Crispy on the outside and tender on the inside, these Zucchini Oven Fries are a lighter, veggie-packed twist on classic fries. Coated in a delectable mix of panko breadcrumbs, Parmesan cheese, and spices like garlic powder and paprika, these baked zucchini sticks achieve golden perfection without the grease of frying. With just 15 minutes of prep and 20 minutes in the oven, this quick and easy recipe is perfect for satisfying snack cravings or serving as a healthy appetizer or side dish. Pair these crispy fries with your favorite dipping sauce—think marinara or ranch—for a flavorful treat the whole family will love. Healthy, delicious, and easy to make, this zucchini recipe is sure to be a hit!
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Recipe Information
Ingredients
- 2 large zucchini
- 0.5 cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- 0.5 cup Parmesan cheese, grated
- 1 teaspoon garlic powder
- 0.5 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 as needed olive oil spray
Instructions
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper and lightly spray with olive oil.
Wash the zucchinis, then trim the ends. Cut each zucchini into sticks approximately 4 inches long and 1/2 inch thick.
Place the flour in a shallow dish. In a second shallow dish, beat the eggs until smooth. In a third shallow dish, combine the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
Working with a few zucchini sticks at a time, dredge them in the flour, shaking off any excess. Dip them into the beaten eggs, ensuring they are fully coated. Then, roll them in the breadcrumb mixture, pressing gently to help the coating adhere.
Arrange the coated zucchini sticks in a single layer on the prepared baking sheet, making sure they do not touch.
Lightly spray the tops of the zucchini sticks with olive oil to help them crisp up while baking.
Bake in the preheated oven for 18-20 minutes, flipping halfway through, until the zucchini fries are golden brown and crispy.
Remove from the oven and let cool for 2-3 minutes before serving. Serve immediately with your favorite dipping sauce, such as marinara or ranch.
Nutrition Facts
Calories |
912 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.7 g | 33% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 412 mg | 137% | |
| Sodium | 8280 mg | 360% | |
| Total Carbohydrate | 126.6 g | 46% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 39.0 g | ||
| Protein | 47.7 g | 95% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 610 mg | 47% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 1354 mg | 29% | |
*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.
