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Baked Zucchini Fries with Parmesan and Garlic
Crispy baked zucchini fries coated in parmesan and garlic make a quick low-carb side or appetizer ready in 30 minutes.
Zucchini fries offer a lighter, vegetable-forward alternative to traditional potato fries, using fresh zucchini sticks that are dredged in a simple egg wash, coated with a seasoned blend of breadcrumbs, grated Parmesan, and herbs, then baked (or sometimes air-fried) until crisp and golden. The result is a tender interior wrapped in a savory, crunchy crust that pairs well with marinara, ranch, or other dipping sauces. Often prepared during the summer months when zucchini is abundant, this dish is commonly served as a crowd-pleasing appetizer, party snack, or quick weeknight side, providing a flavorful way to incorporate more vegetables into casual meals.
Baked Zucchini Fries with Parmesan and Garlic
Ready in roughly half an hour with just one sheet pan, these fries turn a garden surplus into a fast, no-fry side that won’t leave your kitchen greasy. Feel free to customize with gluten-free crumbs or extra seasonings—smoked paprika and chili flakes both play especially well here.
Prep Time
15 minutes
15 minutes
Cook Time
20 minutes
20 minutes
Total Time
35 minutes
35 minutes
Ingredients
Zucchini, trimmed and cut into fry-shapes, 2 medium (about 1 lb)
- Olive oil, 2 tbsp
- Freshly grated Parmesan cheese, ½ cup
- Panko breadcrumbs, ¼ cup
- Garlic powder, 1 tsp (or 2 cloves fresh garlic, finely minced)
- Kosher salt, ½ tsp
- Freshly ground black pepper, ¼ tsp
- Italian seasoning (dried oregano–basil mix), ½ tsp
- Smoked paprika, ¼ tsp
- Optional – chopped fresh parsley, 1 tbsp, for garnish
- Optional – red pepper flakes, pinch, for heat
- Optional – warm marinara or ranch dressing, ½ cup, for dipping
Method
Preheat the oven to 425°F and line a baking sheet with parchment paper
- Rinse the zucchinis under cold water
- Pat the zucchinis completely dry with paper towels
- Trim off both ends of each zucchini
- Slice each zucchini in half lengthwise
- Cut each zucchini half into ½-inch thick sticks
- Blot the zucchini sticks again to remove excess moisture
- Crack the eggs into a shallow bowl and beat them until smooth
- Stir grated Parmesan, garlic powder, salt, pepper, and Italian seasoning together in a second shallow dish
- Dip one zucchini stick into the beaten eggs to coat it
- Press the egg-coated stick into the Parmesan mixture
- Turn the stick until all sides are evenly coated
- Place the breaded stick on the prepared baking sheet
- Repeat dipping and coating with the remaining zucchini sticks
- Arrange all coated sticks in a single layer without touching
- Lightly mist the tops of the zucchini sticks with cooking spray
- Bake the zucchini fries in the preheated oven for 20 minutes
- Turn the fries halfway through baking for even browning
- Remove the baking sheet from the oven
- Let the zucchini fries rest for 2 minutes
- Sprinkle the fries with extra Parmesan and chopped parsley if desired
- Serve the zucchini fries warm with marinara or ranch for dipping
Nutrition (whole recipe)
Calories
440 kcal Protein
15 g Fat
36 g Carbs
22 g Fiber
5 g Sugar
10 g
440 kcal Protein
15 g Fat
36 g Carbs
22 g Fiber
5 g Sugar
10 g
Notes
For the crunchiest crust, lightly salt the cut zucchini and let it sit 10 minutes, then blot away the released moisture before breading—this keeps the coating from slipping. Want extra flavor? Swap half the Parmesan for sharp Pecorino and stir a teaspoon of smoked paprika into the crumbs for a subtle, barbecue-like kick.
why this recipe
These baked zucchini fries turn an everyday vegetable into a crave-worthy treat, blending the familiar comfort of classic fries with the light, wholesome touch of oven-roasting. A quick coating of seasoned breadcrumbs locks in moisture while achieving an irresistibly crisp exterior, so each bite delivers that satisfying crunch without the heaviness of deep-frying. Their subtle, naturally sweet flavor pairs beautifully with endless dips and sauces, making them a versatile side or snack that feels indulgent yet nourishing. In just a handful of steps, you’ll have a vibrant, golden platter that proves healthy eating can be every bit as fun and flavorful as its fried counterpart.
FAQs
FAQ acf
Frequently Asked Questions
Can I cook these zucchini fries in an air fryer instead of the oven, and if so, what temperature and time should I use?
Yes—an air fryer works great. Pre-heat it to 400 °F (200 °C), arrange the coated zucchini in a single layer, and cook for about 8–10 minutes, flipping or shaking the basket halfway, until the fries are crisp and lightly browned. If you need to cook in batches, keep the first batch warm in a low oven while the rest finishes.
What’s the best way to store and reheat leftover zucchini fries so they stay crispy?
Let the fries cool completely, then store them in a single layer (or separated by parchment) in an airtight container lined with a paper towel; refrigerate up to 2 days. To revive their crunch, spread the fries on a wire-rack–lined sheet pan and bake at 425 °F (220 °C) for 5–7 minutes, or air-fry at 375 °F (190 °C) for 3–4 minutes, until hot and crisp.
How can I make these zucchini fries gluten-free, and what can I use instead of regular breadcrumbs?
Swap the panko for an equal amount of certified gluten-free breadcrumbs or finely crushed gluten-free cornflakes or rice cereal; they’ll crisp up just like regular crumbs. Alternatively, use almond flour mixed with extra Parmesan for a grain-free, naturally gluten-free coating (add 1–2 teaspoons olive oil to help it adhere). Proceed with the recipe exactly the same, baking until golden.