Why Make This Recipe
Zucchini fries are a healthy and delicious alternative to traditional fries. They are crispy, flavorful, and packed with nutrients. By using zucchini instead of potatoes, you cut down on carbs while enjoying a satisfying snack or side dish. Plus, they’re easy to make and perfect for dipping!
How to Make Zucchini Fries
Ingredients
- 3 medium zucchini (cut into sticks)
- 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
- 1/2 cup non-fat plain Greek yogurt
- 2 tablespoons chopped fresh basil (or 1/2 teaspoon dried basil)
- 1 clove minced garlic
- 1/4 teaspoon Worcestershire sauce
- 1/8 teaspoon kosher salt
- 1/8 teaspoon ground black pepper
Directions
- Preheat the oven to 425 degrees F and coat a baking sheet with nonstick spray.
- Pat the sliced zucchini dry with paper towels to remove excess moisture.
- In a shallow dish, combine Panko, flour, Parmesan, salt, onion powder, and black pepper.
- In a separate bowl, whisk the egg whites until they become foamy.
- Dip the zucchini sticks in the egg whites, then coat them in the Panko mixture.
- Arrange the coated zucchini on the baking sheet without letting them touch each other.
- Lightly spray the exposed sides with cooking spray for extra crunch.
- Bake for 10 minutes. After 10 minutes, spray again, rotate the pan, and bake for another 10 minutes, or until the fries are golden and crispy.
- To make the dipping sauce, whisk together Greek yogurt, basil, garlic, Worcestershire sauce, salt, and pepper.
- Serve the fries hot with the dipping sauce.
How to Serve Zucchini Fries
Zucchini fries can be served as a tasty appetizer or a side dish alongside sandwiches, burgers, or grilled chicken. They also make a great snack for any time of the day. Pair them with your favorite dipping sauce for a fun twist!
How to Store Zucchini Fries
If you have any leftovers, let the zucchini fries cool completely. Store them in an airtight container in the refrigerator for up to three days. Reheat them in the oven to get them crispy again.
Tips to Make Zucchini Fries
- Make sure to dry the zucchini well before coating. This helps the coating stick better and keeps them crisp.
- You can experiment with different spices in the Panko mixture to find your favorite flavor.
- If you like them extra cheesy, add more Parmesan or try including other cheeses like cheddar.
Variation
For a spicy kick, you can add some cayenne pepper or paprika to the Panko mixture. You could also try using different vegetables like eggplant or sweet potatoes.
FAQs
Can I use regular breadcrumbs instead of Panko?
Yes, you can use regular breadcrumbs, but Panko will give a crispier texture.
Can I bake them instead of frying?
Yes! This recipe is designed for baking, which keeps them healthier.
What can I use instead of egg whites?
You can use a flaxseed meal mixed with water as an egg replacement, or simply skip it for a gluten-free version by using a cheese coating instead.
Zucchini Fries
Ingredients
For the Zucchini Fries
- 3 medium medium zucchini (cut into sticks) Pat dry to remove excess moisture.
- 1/2 cup Panko breadcrumbs
- 1/3 cup white whole wheat flour (or all-purpose flour)
- 1/4 cup finely grated Parmesan cheese Add more for extra cheesiness.
- 1/2 teaspoon kosher salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon ground black pepper
- 2 large egg whites Whisk until foamy.
- Nonstick spray cooking spray For coating the baking sheet and zucchini.
For the Dipping Sauce
- 1/2 cup non-fat plain Greek yogurt
- 2 tablespoons chopped fresh basil (or 1/2 teaspoon dried basil)
- 1 clove minced garlic
- 1/4 teaspoon Worcestershire sauce
- 1/8 teaspoon kosher salt
- 1/8 teaspoon ground black pepper
Instructions
Preparation
- Preheat the oven to 425 degrees F and coat a baking sheet with nonstick spray.
- Pat the sliced zucchini dry with paper towels to remove excess moisture.
- In a shallow dish, combine Panko, flour, Parmesan, salt, onion powder, and black pepper.
- In a separate bowl, whisk the egg whites until they become foamy.
- Dip the zucchini sticks in the egg whites, then coat them in the Panko mixture.
- Arrange the coated zucchini on the baking sheet without letting them touch each other.
- Lightly spray the exposed sides with cooking spray for extra crunch.
Baking
- Bake for 10 minutes. After 10 minutes, spray again, rotate the pan, and bake for another 10 minutes, or until the fries are golden and crispy.
Dipping Sauce Preparation
- In a bowl, whisk together Greek yogurt, basil, garlic, Worcestershire sauce, salt, and pepper.
Serving
- Serve the fries hot with the dipping sauce.