BAKED ZUCCHINI FRIES
Discover a healthier twist on a classic snack with our Baked Zucchini Fries recipe. These crispy oven-baked zucchini fries are coated in a flavorful Parmesan and Panko breadcrumb mixture, making them a deliciously satisfying snack or side dish. Paired with a creamy basil dipping sauce, these zucchini fries are sure to be a hit with everyone at the table.
Why Make Baked Zucchini Fries
Baked Zucchini Fries offer a nutritious alternative to traditional french fries, allowing you to indulge in a crispy and flavorful snack without the guilt. Packed with vitamins and fiber from fresh zucchini and coated in a crunchy breadcrumb mixture, these zucchini fries are both satisfying and delicious. Whether you’re looking for a healthier snack option or a creative side dish, this recipe is sure to impress.
How to Make Baked Zucchini Fries
Note: In this section only generate the instructions.
- Prepare the Zucchini Fries:
- Preheat the oven to 425 degrees F and coat a large, rimmed baking sheet with nonstick spray.
- Spread the sliced zucchini onto paper towels or a damp kitchen towel and lightly pat dry. Let them rest while you prepare the coating.
- In a wide, shallow dish, combine Panko breadcrumbs, flour, Parmesan cheese, salt, onion powder, and black pepper.
- In a separate bowl, whisk the egg whites until lightly foamy.
- Working in batches, toss the zucchini sticks in the egg whites, shaking off any excess, then coat them evenly with the Panko mixture, pressing lightly to adhere.
- Arrange the coated zucchini sticks on the prepared baking sheet, ensuring they are not touching.
- Lightly coat the exposed sides of the zucchini with cooking spray.
- Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more.
- Return the baking sheet to the oven and bake for an additional 10 minutes, until the zucchini fries are crisp and golden.
- Prepare the Basil Dipping Sauce:
- In a small mixing bowl, whisk together Greek yogurt, chopped fresh basil (or dried basil), minced garlic, Worcestershire sauce, salt, and pepper.
- Taste and adjust the seasoning as desired.
- Serve the Fries:
- Serve the baked zucchini fries immediately, accompanied by the prepared basil dipping sauce for dipping.
Serving Suggestions
Baked Zucchini Fries are delicious on their own as a snack or appetizer, but they also make a wonderful side dish for burgers, sandwiches, or grilled meats. Serve them alongside your favorite dipping sauces, such as marinara sauce, ranch dressing, or tzatziki, for extra flavor. Garnish with fresh herbs or grated Parmesan cheese for a finishing touch.
Storage Info
Any leftover Baked Zucchini Fries can be stored in an airtight container in the refrigerator for up to two days. Reheat them in the oven or toaster oven until warmed through and crispy before serving. Note that the texture may not be as crisp after reheating, but they will still be flavorful and delicious.
Techniques or Tips
- To ensure crispiness, make sure the zucchini sticks are spread out in a single layer on the baking sheet and not overcrowded.
- For extra flavor, try adding additional spices or herbs to the Panko breadcrumb mixture, such as garlic powder, Italian seasoning, or dried parsley.
- If you prefer a gluten-free option, you can use gluten-free breadcrumbs or almond flour in place of the white whole wheat flour.
Variation
Experiment with different dipping sauces to accompany the Baked Zucchini Fries. Try a tangy tzatziki sauce, a spicy sriracha mayo, or a creamy avocado cilantro dip for a unique flavor twist. You can also add a kick of heat to the coating mixture by incorporating cayenne pepper or smoked paprika for extra flavor dimension.
FAQs about Baked Zucchini Fries
Q: Can I use regular breadcrumbs instead of Panko breadcrumbs? A: Yes, you can substitute regular breadcrumbs for Panko breadcrumbs in this recipe. However, Panko breadcrumbs tend to yield a crispier coating, so keep that in mind when making the substitution.
Q: Can I make these zucchini fries ahead of time and reheat them later? A: While these zucchini fries are best enjoyed fresh from the oven, you can prepare them ahead of time and reheat them in the oven until warmed through and crispy. Keep in mind that they may lose some of their crispiness upon reheating, but they will still be delicious.
Q: Can I freeze the leftover zucchini fries? A: It’s not recommended to freeze leftover zucchini fries, as they may become soggy and lose their texture when thawed and reheated. It’s best to enjoy them fresh for the best flavor and texture.
Recipe Card
Baked Zucchini Fries
Equipment
- Large Rimmed Baking Sheet
- Wide, Shallow Dish (e.g., Pie Dish)
- Small Mixing Bowl
Ingredients
- 3 medium zucchini, cut into 1/2 inch x 3 1/2-inch “sticks”
- 1/2 cup Panko breadcrumbs
- 1/3 cup white whole wheat flour or all-purpose flour
- 1/4 cup finely grated Parmesan cheese
- 1/2 teaspoon kosher salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon ground black pepper
- 2 large egg whites
- Nonstick cooking spray (olive oil or canola oil flavored)
- 1/2 cup non-fat plain Greek yogurt
- 2 tablespoons chopped fresh basil or 1/2 teaspoon dried basil
- 1 clove minced garlic
- 1/4 teaspoon Worcestershire sauce
- 1/8 teaspoon kosher salt
- 1/8 ground black pepper
Instructions
- Position racks in the center of your oven and preheat the oven to 425°F (220°C). Coat a large, rimmed baking sheet with nonstick spray.
- Spread the sliced zucchini onto paper towels or a damp kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
- In a wide, shallow dish (e.g., a pie dish), combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
- Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet, making sure they do not touch. Repeat with remaining zucchini.
- Lightly but thoroughly coat the exposed sides of the zucchini with the cooking spray. Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more. Return to the oven, rotating the pan 180 degrees, then continue baking for 10 additional minutes, until the crumbs are crisp and golden and the insides are tender.
- While the zucchini bakes, prepare the dipping sauce. In a small mixing bowl, whisk together all of the ingredients: the Greek yogurt, basil, garlic, Worcestershire, salt, and pepper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.
