Ingredients
Scale
- 3-4 medium zucchini (about 1.5 pounds)
- ½ cup all-purpose flour (or gluten-free flour)
- 2 large eggs
- 2 cups panko breadcrumbs (or regular breadcrumbs)
- ¾ cup freshly grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¾ teaspoon salt
- ½ teaspoon black pepper
- Cooking spray or olive oil spray
- Marinara sauce, ranch dressing, or garlic aioli for serving
Instructions
- Preheat and prepare: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or place a wire cooling rack on top of a baking sheet. If using a wire rack, lightly spray it with cooking spray.
- Prepare the zucchini: Wash and dry the zucchini thoroughly. Trim off both ends, then cut each zucchini in half crosswise. Cut each half lengthwise into quarters, creating thick sticks about ½ inch wide and 3-4 inches long. Pat the zucchini sticks completely dry with paper towels – this is crucial for crispiness!
- Set up breading station: Arrange three shallow bowls or plates in a row. In the first bowl, add the flour. In the second bowl, whisk the eggs until smooth. In the third bowl, combine the breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, onion powder, salt, and pepper. Mix well to distribute the seasonings evenly.
- Coat the zucchini: Working with a few pieces at a time, coat each zucchini stick first in flour, shaking off excess. Then dip into the beaten egg, allowing excess to drip off. Finally, press firmly into the breadcrumb mixture, coating all sides generously. Place the coated fries on your prepared baking sheet, making sure they don’t touch each other.
- Apply oil: Once all the zucchini fries are coated and arranged on the baking sheet, lightly spray the tops with cooking spray. This helps them turn golden and crispy.
- Bake: Bake in the preheated oven for 20-25 minutes, flipping halfway through (around the 12-minute mark), until the zucchini fries are golden brown and crispy on both sides. If you want extra crispiness, turn on the broiler for the last 2-3 minutes, watching carefully to prevent burning.
- Serve immediately: Remove from the oven and let cool for 2-3 minutes. Serve warm with your favorite dipping sauces like marinara, ranch, honey mustard, or garlic aioli.
Notes
- The drier, the better: Patting zucchini completely dry before coating is the secret to crispy (not soggy) fries. Excess moisture is the enemy!
- Don’t overcrowd: Give each fry space on the baking sheet. Overcrowding creates steam, which makes them soggy instead of crispy.
- Flip for even crisping: Flipping halfway through ensures both sides get beautifully golden.
- Serve immediately: Zucchini fries are best enjoyed fresh from the oven while they’re at peak crispiness.
- Customize seasonings: Feel free to add paprika, cayenne pepper, or red pepper flakes for a spicy kick.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Appetizer
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: About 8-10 fries (¼ of recipe)
- Calories: 245
- Sugar: 5g
- Sodium: 625mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 3g
- Protein: 12g
- Cholesterol: 105mg