Is there anything better to go with a hamburger than a fresh out of the fryer french fry? Not really, right? Well, I’ve got a close second. Think french fry but healthy… hello zucchini fries.
These little sticks are loaded with all of the nutritious goodness of skin-on zucchini and baked to crispy perfection. Dip them in some ketchup and I swear you’ll be thinking “these are SO good!”
Zucchini fries are easy to make with just 3 basic ingredients. Whip them up in 10 minutes and bake them for 25 while you get the rest of dinner ready.
The Benefits of Zucchini
Zucchini is not only a low calorie food but it’s also loaded with nutrients and vitamins (especially when you leave the skin on.) Potassium, magnesium, vitamin C and calcium are a few of the big impact nutrients contained in zucchini. These nutrients can do everything from contain anti-cancer benefits to decreasing inflammation and promoting bone health.
The Ingredients for Baked Zucchini Fries
Zucchini – two zucchini cut into wedges. The exact size and shape you choose to cut them in isn’t as important as them all being roughly uniform so they cook evenly
Egg – an egg wash helps the breading stick to the zucchini. Whisk one egg with a little water to make a balanced egg wash.
Breadcrumbs – I use seasoned Italian breadcrumbs but any kind will work. Use plain and season them as you like (you can check out some suggestions in the section titled Best Seasonings for Zucchini Fries below.)
Salt and pepper
Cooking spray – this will help your fries get that nice gold brown color and crisp up. This is crucial because no one likes a soggy fry.
How to Make Baked Zucchini Fries
Begin by cutting the zucchini into wedges. Slice off the stem of the zucchini and then cut it in half lengthwise. Cut each half into thirds (about 2-3 inches long.) Cut each piece into 3-4 wedges depending on how large your zucchini is.
Prepare your baking sheet. Line a rimmed baking sheet with foil (for easy cleanup.) Place a wire rack on top of the baking sheet. This will keep the zucchini from sitting in a puddle of oil and water as it cooks which will result in a nice crispy texture.
Make the egg wash by whisking the egg with about 2 tablespoons of water in a medium size mixing bowl. In a separate but similarly sized bowl, add the breadcrumbs and seasonings.
Working in batches, toss 5-10 zucchini sticks in the wash to fully coat them. Transfer the zucchini to the breadcrumb mixture; I like to use a spider for this because it lets the excess egg drain off. Then place the zucchini onto the wire baking rack. Be sure the fries aren’t touching one another. Repeat this until all of the fries are breaded and on the baking rack.
Spray the zucchini fries with cooking spray just enough to get all the sides. Then bake them in a 450°F oven for 25 minutes or until golden.
Recipe Variations & Substitutions
Best Seasonings for Zucchini Fries
I typically use seasoned breadcrumbs combined with a little salt and pepper. Seasoned breadcrumbs have Italian seasoning in them so you could give your zucchini fries a flavor boost by adding additional Italian seasoning. Alternatively, you could use plain bread crumbs and go with your own seasoning combination. Either a Greek seasoning mixture (heavy on the onion and dill) or a chili powder blend would both work great.
Test Out Different Dipping Sauces
Like potato fries, we tend to eat our zucchini fries with ketchup. You could really dip them in any condiment though. Try ranch, tzatziki, or chipotle mayo for a little flavor boost.
FAQ’s and Recipe Tips
Cut zucchini fries into wedges. Slice off the stem of the zucchini and then cut it in half lengthwise. Cut each half into thirds (about 2-3 inches long.) Cut each piece into 3-4 wedges depending on how large your zucchini is.
Serve zucchini fries with any grilled meat or barbecue style main course. They go great with burgers, hotdogs, grilled chicken, bbq pork or steak.
Zucchini has a lot of water in it and as it cooks it releases that water. Try baking the zucchini on a wire rack rather than on solid pan so that the fries aren’t sitting in a puddle of the released moisture. You could also salt the zucchini before breading it. The salt will absorb some of the extra moisture.
The Recipe for Baked Zucchini Fries
The recipe is attached below for easy downloading and printing. If you test it out be sure to leave a note in the comments below. I’d love to hear what seasonings and dipping sauces you chose. Enjoy!
Baked Zucchini Fries
- 1 Oven safe baking rack
- 2 zucchini
- 1 large egg
- 2 tbsp water
- 1/2 cup seasoned breadcrumbs
- 1 tsp salt
- 1/2 tsp pepper
- cooking spray
- Preheat the oven to 450°F.
- Prepare the baking tray. Line a rimmed baking sheet with foil. Place an oven safe baking rack on top of the baking sheet.
- Cut 2 zucchini into sticks, 2-3 inches long.
- Whisk 1 large egg with 2 tbsp water in a medium size mixing bowl. In a separate but equal size bowl, place 1/2 cup seasoned breadcrumbs, 1 tsp salt and 1/2 tsp pepper and stir to combine.
- Working in batches, toss 5-10 zucchini sticks in the egg wash to fully coat them. Then transfer the sticks to the breadcrumb mixture and toss to coat again. Move the zucchini sticks to the wire rack trying not to remove any of the coating. Be sure they aren't touching one another. Repeat this step until all of the zucchini sticks are coated and on the rack.
- Spray the zucchini fries with cooking spray just enough to coat them on all sides.
- Bake at 450°F for 25 minutes or until golden brown. Serve hot with dipping sauce.