A fun alternative to potato fries, these zucchini fries are easy to make and quick to devour - they're crispy, healthy and delicious!
Some of you shared that you’re growing zucchini in your gardens this summer! I’m not growing any, but always get some from friends and neighbors. And the cool thing about zucchini is that it’s such a versatile vegetable that you can use as a substitute for pasta, tortillas and even fries like these baked zucchini fries!
No, these baked zucchini fries don’t actually taste like potato fries. But they are vegan, low-carb, and best of all have a crisp-tender texture. It’s basically a healthy and fun way to eat more vegetables, while kinda sorta satisfying those fries cravings. Pair them with ranch dressing, garlic aioli, marinara or my quick cashew dipping sauce.
You want to cut the zucchini in half lengthwise, then slice into thirds and finally cut into spears that are about 3 inches long. Next, prepare a bowl of flour and another bowl of the breadcrumbs with Italian seasoning.
Then it’s pretty much an assembly line of dredging. Start with the flour, coat with cooking spray and then roll around in the breadcrumbs pressing gently so it fully adheres to the zucchini.
As you’re dredging, you can line up everything on a cutting board. You can also toss all the zucchini in a bag and shake them around with the flour for a faster method.
Having all the zucchini on the cutting board helps with the next step which is to spray them with cooking spray. Make sure to spray both sides.
And then you can finish with the breadcrumbs step. Be sure to press the breadcrumbs gently on to the zucchini so they stick to them when you bake. Then bake in the oven until golden and crispy, turning at the halfway point.
And here are the baked zucchini fries fresh out of the oven.
If you want to make a special sauce to go with this, try my cashew dipping sauce. It’s made with soaked cashews, dairy-free milk, garlic, lemon juice and dijon mustard. And, if you want a cheesy vegan taste, you can also add nutritional yeast, but it’s not necessary.
The measurements here will make more than enough for two batches of the baked zucchini fries recipe. But I like making extra because it’s easier to blend when the quantity is not too small. Plus, it’s a great dipping sauce to have ready in the fridge!
Yes you can. I use what I have in my pantry, which is all-purpose flour and panko breadcrumbs. But this will work with gluten-free flour mixes or almond flour, chickpea flour or oat flour or other types. You can also use any gluten-free breadcrumbs you like.
No, I would not recommend. Zucchini has a very high moisture content, so it doesn’t respond well to freezing. When frozen, it accumulates ice crystals, which yields sad and soggy zucchini. Make them fresh and enjoy them hot from the oven.
I love this tasty healthy alternative to french fries when you’re craving something in fry-from with that fry crunch. They make a fun and flavorful appetizer or side dish, especially during the summer when zucchini is in abundance. I love that they’re vegan, low carb and only 75 calories a serving. That’s probably why I can’t stop eating once I start!
If you’ve tried this healthy-ish feel good Baked Zucchini Fries recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
Preheat oven to 425°F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge, but they will soften after stored. To reheat, place them in a toaster oven or oven at 350°F for 2-4 minutes until heated through. I would not recommend freezing them since the zucchini contains a high water content and will get soggy when frozen.
Make Ahead Tips: You can cut the zucchini fries in advance and store in the fridge on a paper towel in an airtight container. The paper towel will absorb any moisture released from the zucchini.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
Equipment: I love using my Cuisinart Smart Stick hand blender for making dressings and dipping sauces. It's quick and easy, and yields the perfect consistency, without any chunks of garlic leftover.
Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use. This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving (about half a zucchini) without the dipping sauce