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Baked Zucchini Fries (Vegan)

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  • Chef's HatCook:
  • PlateServes: 4 servings

A fun alternative to potato fries, these zucchini fries are easy to make and quick to devour - they're crispy, healthy and delicious!

  • Author: Yumna
  • Posted:

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.

Baked zucchini fries with vegan cashew dipping sauce

How to make baked zucchini fries

Prepare the zucchini and dredging bowls

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.

Zucchini cut into spears along with two bowls for breading

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.

Process shot showing the zucchini getting breaded

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.

Zucchini spears breaded with flour

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.

Zucchini spears coated with olive oil spray

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.

Zucchini spears coated with panko breadcrumbs

And here are the baked zucchini fries fresh out of the oven.

Zucchini fries after baking in the oven

Make the dipping sauce

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!

Ingredients to make the vegan cashew dipping sauce

Tips for making baked zucchini fries

  1. Cut the zucchini equal sizes. This is important to ensure even baking for all the zucchini. And this way you won’t end up in the situation where you’re waiting for some zucchini fries to crisp while others start to burn.
  2. Blot the zucchini fries with paper towels to remove excess moisture. This may not be necessary for the zucchini you use, but if you notice that it has a lot of moisture after you cut it, be sure to dab it dry. This will avoid any soggy zucchini situation.
  3. Avoid the “dreaded dredged fingers”. This not only wastes time cleaning up your fingers in between dredging, but it also messes with the coating of the zucchini fries. So I recommend one hand for one bowl and the second hand for the other bowl.
  4. Enjoy immediately. All good things must come to an end, and the crispness of zucchini fries comes to an end rather quickly after you remove them from the oven. That’s because zucchini is loaded with water – it’s just the nature of the vegetable. So enjoy fresh, hot and crispy out of the oven for best texture!

Frequently Asked Questions

Can you use gluten-free flour or breadcrumbs

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.

Can I freeze the zucchini fries

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.

Close up shot of the zucchini getting dipped in the cashew dipping sauce

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!

More low-carb fries recipes

5 from 2 votes
Baked zucchini fries with vegan cashew dipping sauce
Baked Zucchini Fries
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
 
A fun alternative to potato fries, these zucchini fries are easy to make and quick to devour - they're crispy, healthy and delicious!
Course: Appetizer, Side Dish
Cuisine: American
Keyword: Baked Zucchini, dairy-free, Low Carb Mash, Vegan, Zucchini fries
Servings: 4 servings
Calories: 75 kcal
Author: Yumna Jawad
Ingredients
  • 1/2 cup Panko breadcrumbs
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 2 zucchini cut into strips about 3 inches long
  • 1/4 cup all-purpose flour
  • Cooking spray
  • 2 tablespoons chopped fresh parsley leaves
Cashew Dipping Sauce
  • 1 cup cashews soaked overnight
  • 1/4 cup non-dairy milk
  • 1 garlic clove pressed
  • 1 tablespoon lemon juice
  • 2 teaspoons Dijon mustard
Zucchini Fries
    Instructions
    1. Preheat oven to 425°F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.

    2. In a large bowl, combine Panko and Italian seasoning; season with salt and pepper; set aside.
    3. Working in batches, dredge zucchini in flour, spray with cooking spray, then dredge in Panko mixture, pressing to coat.
    4. Place zucchini onto prepared baking sheet, and bake in the preheated oven until golden brown and crisp, about 20-25 minutes.
    5. While the zucchinis are baking, blend the ingredients for the dip in a small food processor.
    6. Serve the dip with the zucchini fries while hot.

    Recipe Video

    Recipe Notes

    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.

    • Instead of panko breadcrumbs, you can use regular breadcrumbs.
    • Instead of all purpose flour, you can use almond flour or other gluten-free flours.
    • Instead of coating the zucchini in cooking spray, you can use a beaten egg, but I decided to keep it vegan. The egg will make it more crispy though.
    • Feel free to add nutritional yeast to the cashew dipping sauce to add more of a cheesy flavor. But it's not necessary.

    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

    Nutrition Facts
    Baked Zucchini Fries
    Amount Per Serving
    Calories 75 Calories from Fat 9
    % Daily Value*
    Total Fat 1g 2%
    Saturated Fat 1g 5%
    Sodium 63mg 3%
    Potassium 270mg 8%
    Total Carbohydrates 15g 5%
    Dietary Fiber 2g 8%
    Sugars 3g
    Protein 3g 6%
    Vitamin A 3.9%
    Vitamin C 21.3%
    Calcium 3.3%
    Iron 6.6%
    * Percent Daily Values are based on a 2000 calorie diet.

    1 Comment

    • Reply
      Andrea
      June 15, 2019 at 10:24 am

      Took you advice:
      Avoided the “dreaded dredged fingers”.
      Had the Zucchini fries hot and crispy out of the oven right away.
      Thanks for another yummy recipe.

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