Side Dishes | Snacks

Baked Zucchini Fries

These Baked Zucchini Fries are a healthier side dish recipe compared to regular fries. Simple and tasty, they are crispy and full of flavour. Pair with your favourite sauce for dip.

Baked Zucchini Fries recipe - a side, or a replica of a fancy appetizer you'd get at a restaurant, pair with marinara sauce for dip

Baked Zucchini Fries

Love Zucchini Brownies? It’s proof that you can make some amazing zucchini recipes that the whole family will enjoy.

Over the weekend, I bought a large fresh Zucchini from the Farmers Market at a great price, because it’s zucchini season of course! Impulse struck when I realized that I have never cooked with Zucchini. Ever. When I was young, I was never a fan of zucchini but now I have come to enjoy.

Since I like to try new recipes and cooking with new ingredients, I thought ‘why not?’ and paid the elderly local man with the fresh veggie stand.

Easy and Delicious Baked Zucchini Fries recipe - a side, or a replica of a fancy appetizer you'd get at a restaurant, pair with marinara sauce for dip

Immediately I thought of making the ever popular Zucchini Bread {my friend makes the best ever}, yet I wanted to try something new. A dish that was completely new to me.

Yet, I had to keep the kids in mind, something that they will actually try {and hopefully like}.

So, I came across a recipe for Baked Zucchini Fries, and altered it for what I had on hand. After all, french fries are a go-to and I wanted a healthier alternative and a low carb side.

Easy and Delicious Baked Zucchini Fries recipe - a side, or a replica of a fancy appetizer you'd get at a restaurant, pair with marinara sauce for dip

How to make the Best Baked Zucchini Fries

You’ll need these ingredients for this recipe:

  • 1 large zucchini
  • 2 large egg whites
  • bread crumbs (you can also use Panko crumbs)
  • grated Parmesan cheese
  • dried basil
  • dried oregano
  • garlic powder
  • Salt and black pepper

This is a baked in the oven recipe, meaning you’ll want to use a prepared baking sheet sprayed with olive oil or cooking spray. First the zucchini sticks need an egg wash from a shallow bowl, the a layer of the spiced coating by rolling in the breadcrumb mixture. Place on sheet in a single layer, making sure not to overlap.

Bake for about 23 minutes, turning the stick over halfway through, When done, the sticks will be golden brown to crispy zucchini fries.

I like to serve these with some marinara sauce for dipping. You can also use ranch dressing, garlic aioli, or your favourite preferred sauce. If you have another favorite dipping sauce let me know in the comments.

The coating has options as well. You can add in garlic powder or Italian seasoning.

Easy and Delicious Baked Zucchini Fries recipe - a side, or a replica of a fancy appetizer you'd get at a restaurant, pair with marinara sauce for dip

This recipe for Baked Zucchini Fries is something which I’d consider a side, or a replica of a fancy appetizer you’d get at a restaurant.

How to store and reheat Zucchini Fries

  • To Store. Place leftover zucchini fries in an airtight container and refrigerate for up to 2 days.
  • To Reheat. Using the microwave will make them soggy, just like french fries. Instead, use an oven at 375 degrees. Place the breaded zucchini on a baking sheet coated with nonstick spray, and bake until they have reheated.

It’s really good, and healthier than reaching for standard fries. Baking is an excellent healthy alternative, and using an air fryer would be just as good.

Zucchini Fries Tips:

Make sure to cut the Zucchini into thin strips, or the insides will be mushy, unless you’d prefer them that way. Also once cut, pat the Zucchini Dry. Zucchini has a lot of natural moisture, so use paper towels to dry prior to adding the egg mixture and coating to help them crisp up nicely.

Yet I wanted it to resemble fries and not just spiced Zucchini bits, so the thinner, the better for us. The result is the perfect crispy baked zucchini fries that satisfy your fry cravings without the guilt. Low carb zucchini fries are a great alternative and taste so very good!

Enjoy!

Tell me in the comments what your favorite zucchini recipes are!

Easy and Delicious Baked Zucchini Fries recipe - a side, or a replica of a fancy appetizer you'd get at a restaurant, pair with marinara sauce for dip
Baked Zucchini Fries recipe - a side, or a replica of a fancy appetizer you'd get at a restaurant, pair with marinara sauce for dip

Baked Zucchini Fries

Yield: 1
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Baked Zucchini Fries is a healthier side dish to regular fries. Simple and tasty, pair with marinara sauce for dip.

Ingredients

  • 1 large zucchini, sliced into skinny sticks
  • 2 large egg whites, beaten
  • 1/2 cup bread crumbs
  • 3.5 tsp grated Parmesan cheese
  • 1/3 tsp dried basil
  • Pinch of dried oregano
  • 1/4 tsp garlic powder
  • Salt and pepper, to taste

Instructions

  1. Preheat oven to 425° and spray a baking sheet with cooking spray
  2. In large bowl or deep plate beat egg whites with a fork.
  3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate and mix well.
  4. One by one, dip the zucchini sticks in the egg whites and roll into the bread crumb mixture, to coat well and place on the baking sheet.
  5. Bake for ~23 minutes, turning over half way through. When done, the sticks will be golden brown and a little crispy.
  6. Serve warm with marinara sauce for dip.
Nutrition Information:
Yield: 4 Serving Size: 1 Servings
Amount Per Serving: Calories: 75Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 1mgSodium: 231mgCarbohydrates: 11gFiber: 1gSugar: 2gProtein: 5g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

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40 Comments

  1. I love zucchini. Usually we have boatloads of it from our garden but this year I only got 4 before my plant died. Would love to try this recipe!

  2. I’d hold off on the tomato dipping sauce for the one kid (just kidding! I KID! I KID BECAUSE I LOVE!!)

  3. perfect recipe I love zucchini what kind of bread crumbs did you use for recipe?

  4. thanks – i really enjoy zucchini. the high water content is really something to take into account when cooking with it – but your tip on cutting the sticks really thin is very helpful. they look great!

    1. Yes! There were a couple that were larger and thus, more watery – not as good. Glad I did that so I could learn the tip!

    1. I made my own bread crumbs for this one! I usually have some bought ones on hand but didn’t. Making them is actually so easy, it’s crazy!

  5. I love zucchini but will admit that I never really know what to do with it! This looks absolutely delicious! I think my mom would love it too!

  6. I have never cooked with zucchini either. Might be brave and try your zucchini fries on my hubby!

  7. Yum!! Love zoo sticks. I like to dip mine with some sour cream mixed with ranch dressing!

  8. I love, love these!! Thanks for the recipe, I look forward to trying to make them at home!

  9. Great idea! I love zucchini as it’s incredibly versatile, making it a perfect healthy sub for a lot of recipes. Have you ever tried making zucchini lasagna?

  10. These are fantastic! Thanks for the share. I realized I have to make two trays of these though or there aren’t enough for dinner (because they get snacked on).

  11. I love how versatile zucchini is, and great for making healthy substitutions, such as in baking.

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  15. I make these sometimes and they are delicious. I love zucchini on its own but this is a nice change.

  16. Yum, Yum, we love zucchini and these fries look so tasty, thx very much for this gr8 recipe!

  17. These look so good. I’ve never thought of using Zucchini this way but I’m intrigued and so now I’m going to have to try them.

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