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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!
Healthy Vegetable Fry Recipe
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.
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.
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.
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!
Tips for making baked zucchini fries
- 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.
- 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.
- 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.
- 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.
Are baked zucchini fries healthy?
One serving of these baked zucchini fries is only 75 calories and only have 1 gram of fat! They are a great way to get more nutrients and vitamins into your diet and they’re so tasty I promise you won’t miss the fries! They are great as a side dish or serve them with my cashew dip for some healthy finger food on game day!
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!
More low-carb fries recipes
More zucchini recipes:
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!
Baked Zucchini Fries
Equipment
Ingredients
- ½ cup panko bread crumbs
- ½ teaspoon Italian seasoning
- Salt and pepper to taste
- 2 zucchinis cut into strips about 3 inches long
- ¼ cup all-purpose flour
- Cooking spray
- 2 tablespoons chopped parsley
Cashew Dipping Sauce
- 1 cup cashews soaked overnight
- ¼ cup almond milk milk
- 1 garlic clove pressed
- 1 tablespoon lemon juice
- 2 teaspoons Dijon mustard
Zucchini Fries
Instructions
- Preheat oven to 425°F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
- In a large bowl, combine Panko and Italian seasoning; season with salt and pepper; set aside.
- Working in batches, dredge zucchini in flour, spray with cooking spray, then dredge in Panko mixture, pressing to coat.
- Place zucchini onto prepared baking sheet, and bake in the preheated oven until golden brown and crisp, about 20-25 minutes.
- While the zucchinis are baking, blend the ingredients for the dip in a small food processor.
- Serve the dip with the zucchini fries while hot.
Video
Notes
- 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.
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Hi!
I tried these amazing, fit baked zucchini fries. They turned out satisfying! Only wish I had left them in longer to get them more crispy. I made a variation of the dipping sauce, and to my surprise, I created sour cream sauce! I added half of an 16 ounce tofu package and 3/4 cup and a little more of creamy coconut milk—it looked so unreal! Thank you for the inspiration. Every time I’m in the kitchen with Feel Good Foodie recipes, I learn something new! 🙂
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.