Description
These Baked Parmesan Zucchini Fries are a crispy, flavorful, and healthier alternative to traditional fries. Coated in a seasoned Parmesan breadcrumb mixture and baked to perfection, they make a delicious appetizer or side dish that’s perfect for snacking or serving alongside your favorite dips.
Ingredients
Units
Scale
General
- cooking spray OR oil
Flour Mix
- 1/3 cup flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Egg Wash
- 1 large egg
Parmesan Breadcrumbs
- 3/4 cup breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- ground black pepper to taste
Zucchini
- 1 pound zucchini cut into 1/2-inch sticks
Instructions
- Preheat Oven: Preheat the oven to 425° Fahrenheit. Coat a baking sheet with oil or cooking spray. You can line it with aluminum foil for easier cleanup, but the fries might turn out a little less crispy. Avoid using silicone baking mats or parchment paper to prevent sogginess.
- Prepare Breading Mixtures: In a shallow dish or large zip-lock bag, mix the flour, garlic powder, and salt for the flour mix. In a separate shallow dish, beat the egg well for the egg wash. In a third shallow dish or a 7×11 baking pan, combine the breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and ground black pepper for the Parmesan breadcrumb coating.
- Coat Zucchini Fries: First, thinly coat the zucchini sticks with the flour mixture. Next, dip them in the beaten egg until fully coated. Finally, generously cover them with the Parmesan breadcrumb mix to ensure a thick, crispy crust.
- Bake: Arrange the coated zucchini sticks on the prepared baking sheet. Bake for 20 minutes, turning once halfway through to ensure even crispiness. Use an offset spatula to gently loosen any fries stuck to the pan to avoid breaking them.
- Serve: Serve immediately while hot and crispy with your favorite dipping sauces or condiments for a delicious snack or side dish.
Notes
- Use aluminum foil sparsely as it can reduce crispiness; avoid silicone mats or parchment paper to keep fries crispy.
- An offset spatula helps remove zucchini fries without breaking if they stick.
- For a gluten-free option, substitute regular flour and breadcrumbs with gluten-free versions.
- Adjust seasoning in breadcrumb mixture to your taste; adding smoked paprika can add a smoky flavor.
- Serving with marinara sauce or ranch dip pairs well with these fries.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 250 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 45 mg
