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Parmesan Zucchini Fries

Parmesan Zucchini Fries

The Crispy Chef
Crispy, golden zucchini fries coated in parmesan and breadcrumbs — the perfect balance of indulgence and nutrition. These oven-baked or fried veggie fries satisfy your craving for something crunchy and cheesy while keeping it lighter than traditional fries.
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Prep Time 40 minutes
Cook Time 25 minutes
Total Time 1 hour 5 minutes
Course Appetizer, Side Dish, Snack
Cuisine American, Italian-inspired
Servings 4 servings
Calories 210 kcal

Equipment

  • Knife and cutting board
  • Paper towels
  • 3 shallow bowls (for flour, egg wash, breadcrumb mix)
  • Baking sheet with parchment paper
  • oven (or skillet with oil for frying)
  • Tongs

Ingredients
  

  • 2 medium zucchini, cut into sticks (3–4 inches long, ½ inch thick)
  • 1/2 cup all-purpose flour
  • 2 eggs, beaten with a splash of milk
  • 1 cup panko breadcrumbs
  • 1/2 cup freshly grated parmesan cheese
  • 1 tsp garlic powder
  • 1/2 tsp Italian seasoning (or paprika/cayenne for variation)
  • 1/2 tsp salt (plus more for salting zucchini)
  • 1/4 tsp black pepper
  • oil spray (for baking) or frying oil (optional)

Instructions
 

  • Cut zucchini into sticks (3–4 inches long, ½ inch thick). Lay them on paper towels, sprinkle with salt, and let sit 30 minutes to draw out moisture.
  • Pat zucchini sticks very dry with fresh paper towels.
  • Prepare three coating stations: (1) flour, (2) beaten eggs with milk, (3) mixture of panko, parmesan, and seasonings.
  • Dip each zucchini stick first in flour, then egg wash, then coat in breadcrumb-parmesan mixture.
  • Arrange on a parchment-lined baking sheet in a single layer. Lightly spray with oil. Bake at 425°F for 20–25 minutes, flipping once, until golden and crisp.
  • Serve hot with dipping sauces such as marinara, aioli, ranch, or sriracha mayo.

Notes

For best results, salt zucchini sticks first to draw out excess water. Use freshly grated parmesan (not pre-shredded) for maximum flavor and crispness. Baking at 425°F ensures a crunchy exterior. Serve immediately with your favorite dipping sauces like marinara, garlic aioli, or sriracha mayo. Reheat leftovers in the oven, not the microwave.

Nutrition

Calories: 210kcalCarbohydrates: 18gProtein: 9gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 60mgSodium: 480mgPotassium: 350mgFiber: 2gSugar: 3gVitamin A: 300IUVitamin C: 15mgCalcium: 180mgIron: 1.5mg
Keyword healthy snack, oven baked zucchini, parmesan zucchini fries, zucchini appetizer
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