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These zucchini fries are so crispy and crunchy, you won’t believe they aren’t fried! You can oven-bake them or chuck them in the air fryer!
Although I tend to enjoy healthy fries (hello, air fryer French fries and air fryer sweet potato fries), there’s something about using alternative vegetables to make them. This zucchini fries recipe has been a winner.
They have been a healthier and low carb alternative to traditional potato fries, and take minutes to make. Oh, and they are super addictive. They are a spin on my zucchini chips but heartier, crispier, and perfect for dipping.
Table of Contents
Recipe highlights
These fries may look incredibly fancy, but I promise you, they are so easy to whip up.
- Healthier. No excessive oil or added fats are needed!
- Perfect texture and flavor. The texture is long, thin, crispy, and crunchy. They are salty and slightly cheesy, without being overpowering.
- Oven or air fryer option. You can bake them in the oven or cook them in the air fryer: both lower-fat options while keeping MAXIMUM crispness!
Ingredients needed
These baked zucchini fries are so easy and besides eggs and seasonings, there isn’t much else that is needed to make. Here is what you’ll need:
- Zucchini. Use firm zucchini, not overripe ones. The latter will become quite limp and lose the ideal ‘fries’ texture.
- Eggs. To dip the zucchini in before coating it in the breadcrumb and parmesan mixture.
- Bread crumbs. Either panko or traditional breadcrumbs. Easily make these fries gluten-free by using gluten-free panko breadcrumbs.
- Parmesan cheese. Use finely grated parmesan cheese, and NOT the kind in the dry grocery aisle. Trust me, you’ll notice a difference both in flavor and how crispy they turn out.
- Salt and pepper. To taste.
Find the printable recipe with measurements below.
How to make zucchini fries
Oven baked zucchini fries are easy to make: the only thing to remember is to mop up any excess moisture that immediately seeps out of the vegetable.
Step 1- Prepare the zucchini: Start by slicing your zucchini into long and thin strips. Next, add your eggs to a small bowl and whisk them together. In a separate bowl, mix your breadcrumbs, parmesan cheese, salt, and pepper.
Step 2- Bread the zucchini fries: Cip the zucchini in the whisked eggs before dipping them in the breadcrumb mixture until mostly coated. Place the zucchini on a lined baking sheet.
Step 3- Bake and serve: Bake for 20-25 minutes, regularly rotating them to ensure they become crispy on all sides.
Serving suggestions
While these fries are fabulous as a side for hamburgers or hot dogs, nothing beats having a plethora of sauces to dip them in. Try my Big Mac sauce or spicy mayo for something creamy or hot honey sauce for the sweet and salty. Asian sauces are also great, like eel sauce or katsu sauce, or keep things protein-packed with a garlic yogurt sauce.
Alterntive cooking methods
Did you know you can make zucchini fries in the air fryer and a skillet? I’ve tested both ways out and find them to be just as delicious. Here’s the process to do so:
Air fryer: Prep the zucchini as instructed, then place them in a greased air fryer basket. Air fry at 200C/400F for 13-15 minutes, flipping halfway through.
Skillet: Grease a large skillet with oil, then place the zucchini in a single layer (you may need to cook it in batches). Cook each side for 2-3 minutes, or until golden brown.
Tips to make the best recipe
- Remove excess moisture: Zucchinis have a high water content so remove excess moisture before baking them. Once sliced, add a sprinkle of salt and let them sit on paper towels for several minutes.
- Cut the zucchini evenly: This ensures the fries all cook at the same time.
- Rotate the fries regularly: You must rotate your fries as they are baking, as we don’t want certain sides to be soggy.
- Don’t overcrowd: Bake the fries in a single layer. You can even use more than one baking sheet or rack.
- Adjust cooking time: Not all oven makes and models are equal. Some need more time to yield the crispiest zucchini fries. Don’t be afraid to cook a little longer.
Storage instructions
To store: Place leftovers in an airtight container in the refrigerator for up to 5 days.
To freeze: Place the cooked and cooled zucchini fries in a ziplock bag and store it in the freezer for up to two months,
Reheating: Either reheat in a preheated oven or air fryer.
Frequently Asked Questions
Calorie and carb wise, when prepared identically, zucchini fries are healthier than potato fries.
If you don’t mop up excess moisture, the fries risk being soggy.
To remove excess water from the zucchini, lightly salt the fries and let them sit for 10 minutes. This draws out excess moisture.
More healthy ways to enjoy fries
- Keto French fries– You won’t believe what I use instead of potatoes.
- Curly fries– Oil free and super fun to eat.
- Air fryer kale chips– The green answer to crispy chips.
- Veggie chips– My family LOVES these as a snack.
Zucchini Fries (4 Ingredients!)
Video
Ingredients
- 2 large zucchini
- 2 large eggs
- 2 cups panko bread crumbs * See notes
- 1/2 cup parmesan cheese finely grated
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions
- Preheat the oven to 200C/400F. Line a large baking sheet with parchment paper and set aside.
- Slice your zucchini into thin matchsticks and set aside. In a small bowl, add your eggs and whisk them until combined. In a separate bowl, add your breadcrumbs, parmesan cheese, salt, and pepper.
- Dip your zucchini in the egg mixture, followed by the spice and crumb mixture, and place on the lined sheet. Repeat the process until all the zucchini has been used up.
- Bake the zucchini fries for 22-25 minutes, regularly turning so they become ultra crispy. Remove from the oven and serve immediately.
Notes
Nutrition
Recipe updated December 2023 with new photos, recipe video, and information for your benefit.
I tried the air fryer and we loved this recipe. In a couple days the temp goes down and we will make them in the oven.
delicious!!!!!!!!!!!! 🙂
DELICIOUS!!!!!!!!!!!!!!!!!
wow this is really delicious! i used almond flour instead im definitely making this again, love your content.
Thank you so much for this recipe and all of your recipes, it sure helps me with my low carb life style. You make it a lot easier for me. You so kind to share all of this with us.
Thank you!
Seems very tasty@
I’m not really a zucchini lover, but these are excellent! My picky grandchildren even loved them! Keep up the great keto recipes!
Hi! could I use almond flour instead of the keto bread crumbs?
yes 🙂
Has anybody tried air frying these? I would think they would be cripier?
Finally got this right. I’ve been trying to get crispy zucchini fries for a while. This recipe works. I just added garlic powder and Italian season. Great
First. You are a Keto genius and I really appreciate your recipes. I have a question though, can you actually fry these instead of using the oven. I know it’s not as healthy, but I thought maybe more crispy?
You need to correct your recipe it says Cook Time: 6 hours 30 minutesTotal Time: 6 hours 35 minutes lol
I think that’s supposed to be a zero/ 0 in the ‘hours’ LMAO
Love your recipes
Ahh thank you! It has been fixed!
Thank you!
Seems very tasty@
Will be making this soon i love zucchini sooooooooooo much i never had zucchini fries before sorry for early comment as am in Singapore will dm you if i make this and let you know how it goes Thanks Ramya
Thank you for your amazing and healthy recipes. I recently made your pulled pork and it was incredible..
Is there a keto version of zucchini fries?