Healthy Zucchini Fries: The Recipe for Baked, Not Fried, Tasty Zucchini Appetizers!

Craving crispy fries but want to skip the greasy deep fry? Look no further than these Baked Zucchini Fries. They’re the perfect side dish for any summer cookout, backyard barbecue, or lighter weeknight meal. They're made with fresh zucchini, a summer staple, sliced into golden, fry-shaped batons. A coating of a simple yet flavorful breadcrumb mixture makes for a delicious and interesting textural contrast—crispy on the outside, tender and slightly sweet on the inside. Baking, instead of frying, makes these fries healthier without sacrificing any deliciousness. This recipe comes together in just a few easy steps. A quick bake in the oven, and in under 30 minutes you'll have a satisfying and guilt-free side dish everyone will love.

What are Baked Zucchini Fries?

Baked Zucchini Fries with breadcrumbs are a delicious and healthy alternative to classic French fries. They're perfect for those seeking a lighter yet satisfying side dish. These fries are thin strips of zucchini, coated in a flavorful breadcrumb mixture, and baked until crispy on the outside and tender on the inside. They offer a guilt-free way to enjoy the satisfying crunch of fries, with a boost of vitamins and minerals from the zucchini. Zucchini itself originated in northern Italy in the late 19th century, but the concept of vegetable fries likely emerged sometime in the mid-20th century. The rise of health-conscious eating trends in the 1970s and 80s probably played a role in their popularity. Baked Zucchini Fries offered a way to enjoy the familiar taste and texture of fries with a lighter twist.

Tips

• Zucchini has a high water content, which can lead to soggy fries. To prevent this, start by salting the zucchini slices and letting them sit for 10 – 15 minutes. The salt draws out moisture, which you can then pat dry with paper towels.
• Aim for uniformly sized zucchini slices for even cooking. Thick slices won't crisp properly, and thin slices can burn easily. A good target is around 1/2 inch thick and 3 – 4 inches long.
• Regular breadcrumbs can get soggy. Opt for panko breadcrumbs, their flaky texture creates a lighter and crispier coating.
• Don't be afraid to experiment with seasonings in your breadcrumb mixture. Grated parmesan cheese, garlic powder, onion powder, paprika, or even a pinch of cayenne pepper can add a flavor boost.
• For optimal adhesion, use the classic three-step dredging method: dredge the zucchini slices in flour, then dip them in whisked egg, and finally coat them generously in the panko mixture.
• Space the zucchini fries out on a baking sheet lined with parchment paper to ensure even air circulation and prevent steaming.
• Preheat your oven to a high temperature, around 425°F (220°C). This helps the fries crisp up quickly on the outside without overcooking the zucchini inside.
• Halfway through baking, gently flip the fries with a spatula to ensure they brown evenly on both sides.

Are Baked Zucchini Fries Healthy?

Yes, they are a healthier alternative to traditional French fries. Zucchini is low in calories and fat, and packed with vitamins and minerals.

What Does Zucchini Taste Like?

Zucchini has a mild, slightly sweet flavor that pairs well with savory seasonings.

Can I Use Something Other Than Breadcrumbs?

Yes, you can experiment with crushed crackers, almond flour, or even grated parmesan cheese for the coating.

My Fries Are Soggy! How Can I Make Them Crispy?

Ensure you remove excess moisture from the zucchini by salting and blotting them dry before coating. Don't overcrowd the baking sheet and use a high baking temperature.

What’s The Best Way To Reheat Leftover Fries?

The oven or air fryer are your best bets to maintain some crispness. Reheat in small batches for optimal results.

How to Store Baked Zucchini Fries

Let the fries cool completely on a wire rack before storing. Stored properly, leftover Baked Zucchini Fries will last for up to 3 days in the refrigerator.

More Zucchini Recipes To Try

Battered Zucchini

Zucchini Chips

Zucchini Rolls

Zucchini Rosti

Crispy Zucchini Sticks

How To Make Baked Zucchini Fries

Cut the zucchini into thick sticks (around ½ inch thick and 3 – 4 inches long).

Combine the breadcrumbs, rosemary, thyme, and garlic clove in a food processor.

Pulse until the mixture resembles coarse crumbs. Drizzle in the oil and salt, and pulse again until it reaches a sandy consistency.

Drizzle enough olive oil on the zucchini and toss them for an even coating.

Add the breadcrumb mixture, and a pinch of pepper, to a square bowl, and add the zucchinis on top.

Generously mix the zucchini pieces and breadcrumb mixture until all the pieces are coated. Then, add the zucchini pieces to a baking tray lined with parchment paper and bake in the oven at 200°C for 20 minutes or until the breadcrumbs are golden brown and the zucchini is tender and crisp.

Serve on a plate and enjoy.