Go Back
–+ servings
Zucchini Fries

Crispy Zucchini Fries That Kids Will Love and Devour

These Zucchini Fries are a deliciously healthy snack that kids will love and devour.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 fries
Course: Snacks
Cuisine: American
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fries
  • 1.5 pounds medium-sized zucchini cut into sticks
  • 1 cup Panko breadcrumbs can substitute with regular breadcrumbs
  • 0.5 cup white whole wheat flour or all-purpose flour
  • 0.5 cup finely grated Parmesan cheese reduce for a lighter version
  • 1 teaspoon kosher salt adjust to taste
  • 1 teaspoon onion powder can substitute with garlic powder
  • 0.5 teaspoon ground black pepper adjust to taste
  • 2 large egg whites or aquafaba for egg-free option
  • cooking spray nonstick cooking spray or oil for flavor
For the Dipping Sauce
  • 1 cup non-fat plain Greek yogurt can substitute with regular yogurt
  • 2 tablespoons chopped fresh basil or dried basil
  • 1 clove minced garlic or garlic powder
  • 1 teaspoon Worcestershire sauce or soy sauce
  • additional seasoning for dips customize as desired

Equipment

  • baking sheet
  • Parchment Paper
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. Cut the zucchini into sticks measuring about ½ inch by 3½ inches and pat them dry.
  2. In a mixing bowl, combine Panko breadcrumbs, flour, Parmesan, salt, onion powder, and pepper.
  3. Dip each zucchini stick in egg whites, then coat with the breadcrumb mixture.
  4. Line a baking sheet with parchment, arrange the coated zucchini fries in a single layer.
  5. Preheat the oven to 425°F (218°C) and bake for about 10 minutes.
  6. After 10 minutes, spray the fries, rotate the sheet and bake for another 10 minutes.
  7. Prepare the dipping sauce by mixing yogurt, basil, garlic, Worcestershire sauce, and seasoning.
  8. Serve the zucchini fries immediately with the dipping sauce or favorite dips.

Nutrition

Serving: 1servingCalories: 120kcalCarbohydrates: 15gProtein: 5gFat: 4gSaturated Fat: 1gMonounsaturated Fat: 3gSodium: 500mgPotassium: 350mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 25mgCalcium: 200mgIron: 1mg

Notes

Ensure zucchini is patted dry to prevent sogginess. Experiment with different seasonings for extra flavor.

Tried this recipe?

Let us know how it was!