Baked Zucchini Fries
These Baked Zucchini Fries are a healthier alternative to traditional fries, featuring tender zucchini sticks coated in a crispy mixture of Panko breadcrumbs, Parmesan cheese, and seasonings. Served with a creamy basil dipping sauce made with Greek yogurt, they make for a delicious and guilt-free snack or side dish.
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.
Notes
These baked zucchini fries are a healthier alternative to traditional fries, and they're perfect for snacking or serving as a side dish. Feel free to adjust the seasonings and dipping sauce according to your preference.