Crispy Parmesan Garlic Zucchini Fries
Ingredients
- 2 medium zucchini
- 1 cup finely grated Parmesan cheese
- ¾ cup Italian-seasoned breadcrumbs or panko
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon Italian seasoning
- ¼ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 large eggs
- 1 tablespoon water
- 2 tablespoons olive oil or cooking spray
- 1 tablespoon fresh parsley, finely chopped, for garnish
For the Garlic Parmesan Dip
- ½ cup mayonnaise or Greek yogurt
- 1 small garlic clove, minced
- 2 tablespoons grated Parmesan
- 1 tablespoon lemon juice
- ½ teaspoon Italian seasoning
- Pinch of salt and black pepper
Instructions
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly grease it.
- Wash and dry the zucchini. Cut each zucchini into fry-shaped sticks, about ½ inch thick.
- Place the zucchini sticks on paper towels and gently pat them dry. This helps the coating become crisp.
- In a bowl, combine Parmesan, breadcrumbs, garlic powder, onion powder, Italian seasoning, paprika, salt, and black pepper.
- In another bowl, whisk the eggs with 1 tablespoon of water.
- Dip each zucchini stick into the egg mixture, allowing excess egg to drip off.
- Roll the zucchini in the Parmesan breadcrumb mixture, pressing gently so the coating sticks well.
- Arrange the coated zucchini fries in a single layer on the prepared baking sheet. Leave a little space between each piece.
- Lightly spray or drizzle the fries with olive oil.
- Bake for 20–25 minutes, turning them halfway through, until golden brown and crispy.
- For extra crispiness, broil for 1–2 minutes at the end, watching carefully so the Parmesan does not burn.
- Garnish with fresh parsley and serve immediately with the garlic Parmesan dip.
Air Fryer Method
Preheat the air fryer to 400°F (200°C). Arrange the zucchini fries in a single layer and lightly spray with oil. Air fry for 10–14 minutes, turning halfway through, until golden and crisp. Cook in batches if necessary.
Garlic Parmesan Dip
Mix mayonnaise or Greek yogurt, minced garlic, Parmesan, lemon juice, Italian seasoning, salt, and pepper until smooth. Refrigerate for 10–15 minutes before serving for better flavor.
Nutrition Information
Approximate per serving, based on 4 servings and including the zucchini fries but not the dip:
- Calories: 250
- Protein: 15 g
- Carbohydrates: 17 g
- Fat: 14 g
- Saturated Fat: 5 g
- Fiber: 2 g
- Sugar: 4 g
- Sodium: 650 mg
Nutrition will vary depending on the type and amount of Parmesan, breadcrumbs, and oil used.
Recipe Q&A
Q: How do I keep zucchini fries crispy?
A: Pat the zucchini very dry, avoid overcrowding the pan, and use a wire rack if available. Serve immediately after baking.
Q: Can I make these without breadcrumbs?
A: Yes. Replace the breadcrumbs with additional finely grated Parmesan and a little almond flour for a lower-carb version.
Q: Can I make them gluten-free?
A: Yes. Use certified gluten-free breadcrumbs or crushed gluten-free crackers.
Q: Can I make them keto-friendly?
A: Yes. Replace the breadcrumbs with a mixture of Parmesan cheese and almond flour.
Q: Why are my zucchini fries soggy?
A: Zucchini contains a lot of water. Drying the zucchini thoroughly, using high heat, and avoiding overcrowding are the most important steps.
Q: Can I prepare them ahead of time?
A: You can cut and coat the zucchini several hours ahead. Keep the coated fries refrigerated in a single layer and bake just before serving.
Q: Can I freeze zucchini fries?
A: Yes. Freeze the breaded uncooked fries in a single layer, then transfer them to a freezer bag. Bake or air fry directly from frozen, adding a few extra minutes.
Q: What can I serve with zucchini fries?
A: They pair well with garlic aioli, marinara sauce, ranch dressing, Greek yogurt dip, or spicy mayo.
Q: Are these suitable for kids?
A: Yes. They make a crispy vegetable side or snack. For children, you can reduce the garlic and black pepper if preferred.
