Baked Zucchini Fries
These baked zucchini fries are wonderfully crisp on the outside with a tender middle. They are oil-free, vegan, optionally gluten-free, and lower-carb. What's more to want in a healthy alternative to fries that can be served as a snack, appetizer, or side?
Servings: 10 fries
Calories: 93kcal
Ingredients
- 1 to 2 small zucchinis
- 1 cup of bread crumbs
- 1 teaspoon of paprika
- 1 teaspoon of chili powder
- 1 cup of all-purpose flour
- ½ cup of unsweetened plain plant-based milk
- ½ teaspoon of seasoned salt
- Sea salt and pepper to taste
Instructions
- Slice zucchini into long and thin fries, lay them out on a tray and sprinkle on salt. Let sit for 20 minutes.
- Meanwhile, add breadcrumbs, paprika, chili powder to a bowl. In a separate bowl, add flour, and in another bowl add plant-based milk.
- After the 20 minutes passes, preheat the oven to 425 degrees F. Bring the slices one at a time through the flour, followed by the milk, and lastly through the bread crumbs. Repeat twice per zucchini fry until generously coated.
- Lay out breaded fries on a non-stick baking sheet and bake in a preheated oven for 20 minutes or until the outside of the fries are crispy.
- Remove them from heat, allow them to cool, and serve with your favorite dipping sauce.
Video
Notes
- Cut even-sized pieces: Evenly sliced zucchini will bake more evenly.
- Adjust the fries' size: Feel free to make smaller/larger baked zucchini fries. Just be aware that the baking time will vary.
- For crispier results: If you're not bothered about using a little oil, I recommend using spray oil. That way, you only need a few spritzes to evenly (and lightly) coat the zucchini fries and encourage crisping more in the oven. ALTERNATIVELY, use the broiler for a couple of minutes at the end of the baking time for extra crunchiness.
- Mess-free breading station: I find the process much easier when using one hand for the dry steps and the other for the wet. That way, you don't end up 'breading' your fingers.
- To make shoestring fries: You can spiralize the zucchini, cut them down to smaller pieces, and bread and bake. They'll be crispier than fries and may require a minute or two less in the oven but make for a great crunchy addition to tons of salads and meals.
- Can I make air fryer zucchini fries? While I haven't had a chance to test this method yet, you should be able to use general air fryer conversion. I'd recommend you try air-frying the zucchini in a single layer (with space between) for 12-15 minutes at 400F/200C. Flip over after 10 minutes.
- 'Parmesan' zucchini fries: Add garlic powder, onion powder, and nutritional yeast to the breading. I recommend around 1/2tsp of each spice and 1tbsp of nutritional yeast. You can also boost the flavor further with dairy-free parmesan (just a few tablespoons).
- Italian zucchini fries: Combine onion powder, garlic powder, and Italian seasoning. Optionally omit the paprika and reduce the chili.
- Other spices/seasonings: There are tons of ways you can experiment when flavoring these easy zucchini fries. Dried oregano, basil, thyme, etc.
- Fresh herbs: You can also finely chop fresh herbs to sprinkle over the baked fries, including parsley, basil, oregano, chives, scallions, etc.
- Low-carb zucchini fries: You could try this recipe with almond flour for a low-carb breading option. Not super budget-friendly, but great for any low-carb kitchen. I haven't tried this version, though, so we can't guarantee results.
Nutrition
Calories: 93kcal | Carbohydrates: 18g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 216mg | Potassium: 74mg | Fiber: 1g | Sugar: 1g | Vitamin A: 181IU | Vitamin C: 2mg | Calcium: 40mg | Iron: 1mg
