Zucchini Fries

These Zucchini Fries are a delightful, healthy alternative to traditional fries. Perfect for parties, gatherings, or as a simple snack, these baked zucchini fries offer a crispy texture without the extra calories from frying. The combination of Parmesan and Panko gives them a deliciously cheesy flavor that both kids and adults will love. With minimal prep time and easy-to-find ingredients, you’ll find these fries are not just quick to make but also incredibly satisfying.

Why You’ll Love This Recipe

• Healthy Alternative: These baked zucchini fries are lower in calories compared to regular fries, making them a guilt-free snack.
• Kid-Friendly: Even picky eaters will enjoy these tasty sticks, which can be served as an appetizer or side dish.
• Quick Preparation: With only 20 minutes of prep time, you can whip up a batch of these fries in no time!
• Versatile Flavoring: Customize the seasoning to your liking. The recipe is flexible enough to allow for various herbs and spices.
• Crispy Texture: Thanks to the Panko breadcrumbs, you’ll get that satisfying crunch without deep-frying.

Tools and Preparation

Before diving into this delicious recipe for Zucchini Fries, gather your kitchen tools. Having everything ready makes the cooking process smoother and more enjoyable.

Essential Tools and Equipment

• Baking sheet
• Nonstick cooking spray
• Mixing bowls
• Whisk
• Paper towels or kitchen towel

Importance of Each Tool

• Baking sheet: A rimmed baking sheet ensures that the zucchini fries cook evenly and stay contained during baking.
• Nonstick cooking spray: This helps achieve that crispy exterior without using excess oil.
• Mixing bowls: Different sizes allow for efficient preparation of coatings and sauces.

Ingredients

These easy Baked Zucchini Fries with Parmesan and Panko are just as crisp as fried fries for a fraction of the calories! A healthy, kid-friendly side dish or appetizer.

Ingredients:
– 3 medium 7-inch zucchini (cut into 1/2 inch x 3 1/2-inch “sticks” (about 1 1/4 pounds))
– 1/2 cup Panko breadcrumbs
– 1/3 cup white whole wheat flour (or all-purpose flour)
– 1/4 cup finely grated Parmesan cheese
– 1/2 teaspoon kosher salt
– 1/4 teaspoon onion powder
– 1/4 teaspoon ground black pepper
– 2 large egg whites
– Nonstick cooking spray (olive oil or canola oil flavored)
– 1/2 cup non-fat plain Greek yogurt
– 2 tablespoons chopped fresh basil (or 1/2 teaspoon dried basil)
– 1 clove minced garlic (about 1 teaspoon)
– 1/4 teaspoon Worcestershire sauce
– 1/8 teaspoon kosher salt
– 1/8 teaspoon ground black pepper

How to Make Zucchini Fries

Step 1: Preheat the Oven

Position racks in the center of your oven and preheat it to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.

Step 2: Prepare Zucchini

Spread the sliced zucchini onto paper towels or a dry kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.

Step 3: Make the Coating

In a wide, shallow dish (a pie dish works well), combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.

Step 4: Coat the Zucchini

Working five or six zucchini fries at a time:
1. Place them in the bowl with egg whites.
2. Toss to coat evenly.
3. Shake off any excess egg white before transferring them to the bowl with Panko.
4. Press lightly so that it adheres.
5. Arrange on the baking sheet ensuring they do not touch.

Step 5: Bake Until Crispy

Lightly coat exposed sides of zucchini with cooking spray. Bake for 10 minutes; remove from oven and lightly coat again with baking spray. Return to oven; rotate pan by 180 degrees and continue baking for another 10 minutes until crisp and golden.

Step 6: Prepare Dipping Sauce

While the zucchini bakes:
In a small mixing bowl, whisk together Greek yogurt, basil, garlic, Worcestershire sauce, salt, and pepper. Adjust seasoning as needed. Serve fries immediately with sauce for dipping.

Enjoy your crispy Zucchini Fries, perfect for any occasion!

How to Serve Zucchini Fries

Zucchini fries are a versatile dish that can be served in various delightful ways. Whether you’re hosting a party or enjoying a cozy night in, these crispy snacks are sure to impress!

As an Appetizer

• Serve warm with your favorite dipping sauce for a perfect start to any meal.
• Pair with a selection of dips like marinara, ranch, or spicy aioli for diverse flavor options.

With a Salad

• Add zucchini fries on top of a fresh salad to give it a crunchy texture.
• Combine with greens, cherry tomatoes, and a light vinaigrette for a refreshing side.

As a Snack

• Enjoy zucchini fries on their own as a healthy snack option during the day.
• Pair with hummus or guacamole for an extra boost of flavor.

In a Wrap

• Include zucchini fries in your favorite wrap or sandwich for added crunch.
• Mix with grilled chicken, lettuce, and sauce for a satisfying meal.

At Parties

• Present zucchini fries on a platter as part of your appetizer spread.
• Garnish with fresh herbs to add an appealing touch to your serving tray.

How to Perfect Zucchini Fries

To ensure your zucchini fries come out perfectly crispy and delicious every time, follow these simple tips.

• Choose the right zucchini: Look for firm, medium-sized zucchinis without blemishes for the best flavor and texture.
• Cut evenly: Make sure all the zucchini sticks are cut uniformly so they cook at the same rate.
• Pat dry thoroughly: Remove excess moisture by patting the zucchini sticks dry; this helps achieve maximum crispiness.
• Don’t overcrowd the pan: Arrange the fries in a single layer with space between them on the baking sheet to prevent steaming.
• Use nonstick spray liberally: Lightly coat the zucchini fries before baking to enhance browning and crispiness.
• Rotate halfway through: Turning the baking sheet halfway through cooking helps ensure even baking and browning.

Best Side Dishes for Zucchini Fries

Zucchini fries pair wonderfully with various side dishes. Here are some fantastic options to consider:

1. Garlic Bread: Crispy garlic bread complements the flavors of zucchini fries perfectly, making it an excellent choice.
2. Coleslaw: A crunchy coleslaw adds freshness and balances the richness of baked goods like zucchini fries.
3. Roasted Vegetables: Seasoned roasted vegetables provide vibrant colors and flavors alongside your crispy snack.
4. Quinoa Salad: A light quinoa salad offers protein and fiber while keeping the meal healthful and filling.
5. Caprese Salad: The classic combination of tomatoes, mozzarella, and basil pairs beautifully with baked zucchini.
6. Stuffed Peppers: Colorful stuffed peppers filled with rice or quinoa create an exciting presentation alongside zucchini fries.

Common Mistakes to Avoid

When making Zucchini Fries, it’s easy to make mistakes that can affect the texture and flavor. Here are some common pitfalls to avoid.

• Skipping the drying step: Not patting the zucchini dry can lead to soggy fries. Always use paper towels to absorb excess moisture before coating.
• Overcrowding the baking sheet: If the zucchini fries are too close together, they won’t crisp up properly. Ensure they are spaced out on the baking sheet for even cooking.
• Ignoring seasoning: Simply coating with Panko isn’t enough. Make sure to season your mixture well for flavorful fries. Taste it before you coat the zucchini.
• Not preheating the oven: Baking in a cold oven can result in uneven cooking. Always preheat your oven to 425 degrees F before placing your fries inside.
• Using too much oil: While a light spray is necessary, overdoing it can make your fries greasy instead of crispy. Use a nonstick spray sparingly.

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Place parchment paper between layers to maintain crispness.

Freezing Zucchini Fries

• Freeze on a baking sheet for about 1-2 hours until firm, then transfer to a freezer-safe bag or container.
• They can be stored for up to 3 months.

Reheating Zucchini Fries

• Oven: Preheat your oven to 400 degrees F and bake for 10-15 minutes until crispy.
• Microwave: Heat on medium power for about 1-2 minutes, but expect them to lose some crispiness.
• Stovetop: Sauté in a pan over medium heat with a little olive oil until heated through and crispy again.

Frequently Asked Questions

How do I make Zucchini Fries extra crispy?

To achieve extra crispy Zucchini Fries, ensure you coat them thoroughly with Panko and keep them spaced out on the baking sheet while baking.

Can I use regular breadcrumbs instead of Panko?

Yes, you can substitute regular breadcrumbs; however, Panko gives a lighter and crispier texture that’s ideal for making Zucchini Fries.

Are Zucchini Fries healthy?

Absolutely! Baked Zucchini Fries are lower in calories than traditional fried options and packed with nutrients, making them a healthy side dish or snack.

What dipping sauce pairs well with Zucchini Fries?

A Greek yogurt-based sauce or marinara complements Zucchini Fries perfectly. You can also try ranch or garlic aioli for added flavor.

Can I prepare Zucchini Fries in advance?

You can prepare the coating in advance and slice the zucchini, but it’s best to bake them fresh for optimal crispiness.

Final Thoughts

These Baked Zucchini Fries with Parmesan and Panko are not only delicious but also versatile. Whether as an appetizer or side dish, they offer a healthier alternative without sacrificing flavor. Feel free to customize the seasoning or dip according to your taste!