Description
Delicious and crispy baked Parmesan zucchini fries that are a healthier alternative to traditional fries. Coated with a seasoned flour mix, egg wash, and Parmesan breadcrumb mixture, then baked to golden perfection. Perfect as a snack or side dish.
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°F. Coat a baking sheet with oil or cooking spray. Optionally, line with aluminum foil for easier cleanup, but avoid silicone mats or parchment paper as they cause sogginess.
- Prepare Breading: In a shallow dish or large zip-loc bag, mix the flour, garlic powder, and salt. In another shallow dish, beat the egg. In a third dish, combine the breadcrumbs, grated Parmesan, Italian seasoning, garlic powder, salt, and black pepper.
- Coat Zucchini: Dip zucchini sticks first into the flour mixture to lightly coat, then into the beaten egg, and finally press into the Parmesan breadcrumb mixture for a thick coating.
- Bake: Arrange breaded zucchini fries on the prepared baking sheet and bake for 20 minutes, turning once halfway through, until crispy and golden. Use an offset spatula to loosen any fries sticking to the pan gently.
- Serve: Remove from oven and serve immediately with your favorite dips.
Notes
- For crispier fries, avoid lining the baking sheet with silicone mats or parchment paper.
- If zucchini sticks to the pan, use an offset spatula to carefully loosen them instead of ripping.
- Try serving with ranch, marinara, or garlic aioli dips for extra flavor.
- Use fresh zucchini cut evenly to ensure uniform cooking.
- Breadcrumbs can be substituted with gluten-free breadcrumbs for a gluten-free version.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 40 mg
