Zucchini Fries

These Zucchini Fries are a delightful twist on your traditional fries! Perfect as a side dish or appetizer, these baked zucchini sticks are crispy and delicious while being healthier than their fried counterparts. With a combination of Parmesan and Panko, they offer a savory flavor that both kids and adults will love. Whether for game day, family gatherings, or simply as a snack at home, these zucchini fries are sure to impress.

Why You’ll Love This Recipe

• Healthy Alternative: These zucchini fries provide all the crunch of regular fries but with significantly fewer calories.
• Easy to Make: The straightforward process makes this recipe accessible for cooks of all skill levels.
• Kid-Friendly: A great way to introduce more veggies into your child’s diet without sacrificing taste.
• Versatile Serving Options: Serve them as an appetizer, side dish, or even a light snack with your favorite dipping sauce.
• Flavorful Coating: The combination of Panko and Parmesan creates a crunchy texture and rich flavor that elevates the dish.

Tools and Preparation

Before diving into making these tasty zucchini fries, gather your essential tools. Having the right equipment can make the cooking process smoother and more enjoyable.

Essential Tools and Equipment

• Baking sheet
• Nonstick cooking spray
• Shallow dish (like a pie dish)
• Mixing bowls
• Paper towels or kitchen towel

Importance of Each Tool

• Baking sheet: This is essential for evenly baking your zucchini fries, ensuring they get crispy on all sides.
• Nonstick cooking spray: It helps prevent sticking and allows for an even browning without excess oil.
• Shallow dish: Ideal for coating the zucchini efficiently with the breadcrumb mix.

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.

• 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 to prepare for the zucchini fries.

Step 2: Prepare the Zucchini

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

Step 3: Mix the Coating

In a wide, shallow dish like a pie dish, combine:
* Panko breadcrumbs
* White whole wheat flour
* Finely grated Parmesan cheese
* Kosher salt
* Onion powder
* Ground black pepper

In another bowl, whisk together two large egg whites until lightly foamy.

Step 4: Coat Zucchini Sticks

Working in batches of five or six:
1. Toss each zucchini stick in egg whites until coated.
2. Shake off excess egg white.
3. Transfer to the bowl with Panko mixture; coat thoroughly by pressing it on lightly.
4. Arrange coated zucchini on the baking sheet without touching each other.

Step 5: Bake Until Crispy

Lightly coat exposed sides of zucchini with cooking spray. Bake for 10 minutes, remove from oven, coat again with spray, rotate pan by 180 degrees, then bake for another 10 minutes until golden and crispy.

Step 6: Make Dipping Sauce

While baking:
In a small mixing bowl, whisk together:
* Non-fat plain Greek yogurt
* Chopped fresh basil
* Minced garlic
* Worcestershire sauce
* Kosher salt
* Ground black pepper

Taste and adjust seasoning if needed. Serve immediately with warm zucchini fries for dipping!

Enjoy your delicious homemade Zucchini Fries!

How to Serve Zucchini Fries

Zucchini fries are a versatile dish that can be served in various ways. Whether you’re hosting a party or just enjoying a cozy night in, these crispy bites are sure to impress. Here are some tasty serving suggestions to elevate your zucchini fries experience.

With Dipping Sauces

• Garlic Aioli: A creamy garlic aioli pairs perfectly with the crunch of zucchini fries, adding a rich flavor.
• Marinara Sauce: This classic Italian sauce complements the zucchini’s taste while providing a tangy contrast.
• Spicy Sriracha Mayo: Mix mayonnaise with sriracha for a kick that enhances the flavor of every bite.

As Part of a Platter

• Veggie Platter: Include zucchini fries alongside other fresh vegetables and dips for a colorful and healthy appetizer.
• Game Day Snack: Serve zucchini fries with chips and salsa, creating an inviting spread for your guests during sports events.

Alongside Main Dishes

• With Burgers: Swap out traditional fries for zucchini fries as a healthier option beside your favorite burgers.
• With Grilled Chicken: Pair these crispy treats with grilled chicken for a complete meal that’s both delicious and nutritious.

How to Perfect Zucchini Fries

To ensure your zucchini fries turn out perfectly every time, follow these helpful tips. They will help you achieve the ideal crispiness and flavor.

• Use Fresh Zucchini: Fresh zucchini has the best texture and flavor, making your fries more enjoyable.
• Pat Dry Thoroughly: Removing excess moisture is key for achieving crispiness. Be sure to pat the zucchini dry before coating.
• Don’t Overcrowd the Baking Sheet: Give each fry enough space on the baking sheet so they bake evenly and become crispy.
• Lightly Coat with Cooking Spray: A gentle spray helps achieve that golden color without adding too many calories.
• Rotate During Baking: Rotating the pan halfway through baking ensures even cooking and prevents sogginess.

Best Side Dishes for Zucchini Fries

Zucchini fries are delightful on their own, but they also pair well with various side dishes. Here are some great options to consider when planning your meal.

1. Garden Salad: A fresh garden salad adds color and nutrition, balancing the richness of the fries.
2. Coleslaw: The crunchy texture of coleslaw complements the softness of baked zucchini fries perfectly.
3. Quinoa Salad: A protein-packed quinoa salad offers heartiness to your meal while keeping it light.
4. Roasted Vegetables: Roasting seasonal vegetables brings out their natural sweetness, making them an excellent companion to fries.
5. Corn on the Cob: Grilled or boiled corn on the cob provides a sweet contrast to savory zucchini fries.
6. Fruit Salad: A refreshing fruit salad can cleanse the palate between bites, enhancing your dining experience.

Common Mistakes to Avoid

When making Zucchini Fries, avoiding common pitfalls can enhance your cooking experience and ensure delicious results.

• Not drying the zucchini – Failing to pat dry the zucchini can result in soggy fries. Always dry them thoroughly before coating.
• Skipping the egg whites – Omitting the egg whites will prevent the coating from sticking properly. Make sure to coat each fry evenly for the best crunch.
• Overcrowding the baking sheet – If the fries touch, they won’t crisp up. Arrange them in a single layer with space between each fry.
• Not using enough cooking spray – Insufficient spray can lead to less crispy fries. Ensure each side is well-coated for optimal crispiness.
• Ignoring the oven temperature – Baking at a lower temperature might yield soft fries instead of crisp ones. Always preheat your oven to 425°F for perfect results.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftover Zucchini Fries in an airtight container.
• They will last for up to 3 days in the refrigerator.

Freezing Zucchini Fries

• Place baked Zucchini Fries in a single layer on a baking sheet and freeze until solid before transferring them to a freezer bag.
• They can be stored for up to 2 months in the freezer.

Reheating Zucchini Fries

• Oven – Preheat your oven to 400°F and bake for about 10 minutes until heated through and crispy.
• Microwave – Heat on high for 1-2 minutes, but note that this may result in softer fries.
• Stovetop – Heat a skillet over medium heat and add a little oil; sauté until warm and crispy, about 5-7 minutes.

Frequently Asked Questions

If you have questions about making Zucchini Fries, you’re not alone! Here are some common inquiries.

Can I make Zucchini Fries gluten-free?

Yes! To make gluten-free Zucchini Fries, substitute regular flour with almond flour or a gluten-free flour blend.

How can I make spicier Zucchini Fries?

Add cayenne pepper or chili powder to the Panko mixture for an added kick.

What dipping sauces pair well with Zucchini Fries?

Zucchini Fries taste great with marinara sauce, ranch dressing, or even a spicy aioli.

How do I get my Zucchini Fries extra crispy?

Ensure you coat them well with Panko and use enough cooking spray. Baking them at a high temperature also helps!

Final Thoughts

These Baked Zucchini Fries are not only healthy but also incredibly versatile. They serve as a fantastic appetizer or side dish that kids and adults alike will enjoy. Feel free to customize them by adding your favorite spices or herbs to suit your taste!