Description
Crispy and flavorful Baked Parmesan Zucchini Fries are a healthy and delicious snack or side dish. Coated in a garlic-flavored flour mix, dipped in egg wash, and covered with a savory parmesan breadcrumb mixture, these fries bake up golden and crunchy with minimal oil for guilt-free enjoyment.
Ingredients
Units
Scale
General
- Cooking spray OR oil
Flour Mix
- 1/3 cup flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Egg Wash
- 1 large egg
Parmesan Breadcrumbs
- 3/4 cup breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- ground black pepper to taste
Zucchini
- 1 pound zucchini cut into 1/2-inch sticks
Instructions
- Preheat Oven: Preheat the oven to 425° F. Coat a baking sheet with oil or cooking spray. Optionally, line it with aluminum foil for easier cleanup, but avoid silicone baking mats or parchment paper as they cause sogginess.
- Prepare Breading: In a shallow dish or large zip-loc bag, mix the flour, garlic powder, and salt to create the flour mix. In a separate shallow dish, beat the egg well. In a third shallow dish or a 7×11 baking pan, combine breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and black pepper.
- Coat Zucchini: Dip zucchini sticks first into the flour mix to lightly coat, then into the beaten egg wash. Finally, press each stick thoroughly into the parmesan breadcrumb mixture to coat thickly.
- Bake Fries: Arrange coated zucchini sticks on the prepared baking sheet in a single layer. Bake for 20 minutes, flipping the fries once halfway through, until crispy and golden brown. Use an offset spatula to gently loosen any fries sticking to the pan.
- Serve: Serve the baked zucchini fries immediately with your favorite dips for a tasty appetizer or side dish.
Notes
- Use a good quality cooking spray or brush oil lightly on the baking sheet to ensure fries crisp up and don’t stick.
- Lining the pan with aluminum foil can help with cleanup but may reduce crispiness slightly.
- Do not use silicone mats or parchment paper as they trap moisture causing soggy fries.
- Cast an eye on the zucchini thickness; cut uniformly to ensure even baking and crispiness.
- For a gluten-free version, substitute the flour and breadcrumbs with gluten-free alternatives.
- Serve hot as the fries lose crispness as they cool down.
Nutrition
- Serving Size: 1 serving (approx. 100 g)
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 35 mg
