I had grand plans for our zucchini supply this year, but now that we’ve tasted Baked Zucchini Fries, I’m not sure if I’ll ever want to eat zucchini any other way again. With their crispy, Parmesan- and Panko-crusted outsides and tender insides, this recipe is more than a side dish—it’s proof that a stand-alone vegetable can be legitimately delicious in its own right.
One of the absolute best things about ordering any kind of vegetable fries is that it feels like cheating.
You can tell your brain that you are eating something healthy (look mom, zucchini!), but I think we know what’s really going on here.
In a restaurant, deep-fried vegetables of any kind, while ultra tasty, aren’t what my body habitually needs.
Enter, baked zucchini fries.
Whenever I set out to lighten up a traditionally indulgent recipe like fries, first and foremost I prioritize making sure the recipe tastes fantastic. I never want choosing to eat healthy to feel like a sacrifice.
That attitude was the driving force behind the 130+ healthy recipes in my cookbook (so DELISH!!!), and it’s why you can count on these zucchini fries tasting fab.
For me, the biggest qualifier of a great-tasting baked fry is that it needs to be CRISPY. It’s why these classic Baked French Fries and these Sweet Potato Fries have been a hit with readers, and today’s zucchini fries are delightfully crispy too.
So crispy in fact, they can hold up to big-time dipping.
For summer, I am all about a cool, creamy basil yogurt dip. I’ve included the recipe for it below.
These zucchini fries also welcome a hearty dunk in marinara sauce for an Italian spin. I suspect my childhood self would embrace ranch dressing (adult self suggests this Greek Yogurt Ranch Dip).
You also can enjoy them all on their own. A tasty blend of spices mixed in with the Parmesan and Panko coating makes them snack worthy in their own right.
When I’m in a hurry and need a fast recipe to go along with dinner, Roasted Green Beans, Roasted Zucchini, and Easy Sauteed Zucchini with Parmesan are more than satisfactory. They pair nicely anything and let the main event shine.
But when you want something that makes you ask yourself wow, is this really a vegetable?!, today’s baked zucchini fries are the move (and these Parsnip Fries are not a bad choice either).
Tips for Crispy Zucchini Fries
A few key tips will ensure that your baked Parmesan zucchini fries turn out the crispiest in the land. In fact, they are even crispier than some fried zucchini fries that I’ve eaten out at restaurants!
- Coat with Panko AND with Flour. A variety of breadcrumbs popular in Japanese cooking, Panko crumbs are extra large and flaky compared to standard breadcrumbs, meaning that zucchini fries with Panko crisp more substantially. That said, Panko can be hard to adhere to the outside of foods. Coating the zucchini fries with flour in addition to Panko ensures every bit of the surface is covered. It’s the best of both worlds.
- Pat the Zucchini Dry. Zucchini has a lot of natural moisture. Use paper towels to pat the sliced zucchini sticks dry prior to adding the coating to help them crisp.
- Egg White. Beaten egg whites help the Panko and flour coating stick, and because egg whites become crispy when baked, they help the zucchini crisp further. You’ll find this same egg white trick at play in recipes like Honey Almond Flax Healthy Granola and Sweet Spicy Chex Mix.
- Separate the Fries on the Sheet Pan. Ensuring each zucchini stick has some breathing room around it allows the air to circulate and ensures the zucchini fries roast, not steam.
How to Make Zucchini Fries
The Ingredients
- Zucchini. Our scrumptious star veggie. The zucchini spears stay wonderfully tender and moist on the inside, while the outsides turn crispy. Plus, zucchini is packed with antioxidants and fiber (can you say second helpings? Or Zucchini Fritters?).
- Panko + Parmesan. Creates the glorious crispy and toasty exterior of these fries.
- Flour. Helps the Panko and Parmesan stick to the zucchini. Both white whole wheat flour and all-purpose flour will work here (I used white whole wheat).
- Spices. A combination of salt, pepper, and onion powder gives these fries an extra kick of flavor.
- Egg Whites. The secret ingredient that makes the coating stick and helps the fries crisp.
The Directions
- Pat the zucchini spears dry with a towel.
- Mix the Panko, flour, Parmesan, and spices together in a shallow dish. Whisk the egg whites until foamy in a separate bowl.
- Working 5 or so spears at a time, coat the zucchini in the egg whites.
- Dredge the spears in the Panko mixture.
- Arrange the spears in an even layer on a baking sheet coated with cooking spray, making sure they do not touch. Repeat with the remaining zucchini.
- Coat the zucchini with cooking spray, then bake for 10 minutes at 425 degrees F. Spray the fries once more. Rotate the pan 180 degrees, and bake for 10 more minutes.
- Prepare the basil dipping sauce (if using). Serve fries immediately, and ENJOY!
How to Store and Reheat Zucchini Fries
- To Store. Place leftover zucchini fries in an airtight storage container in the refrigerator for up to 2 days.
- To Reheat. For best results, rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Do not reheat fries in the microwave—the will be come mushy.
What to Serve with Zucchini Fries
- Dip. My favorite way to serve zucchini fries is with a dip, and the basil dipping sauce recipe below is not to be missed! They would also be tasty with Creamy Vegan Queso Dip or Roasted Red Pepper Parmesan Dip.
- Other Appetizers. Create the best party spread by serving these fries with other crowd-pleasing appetizers like Tater Tots and Mozzarella Sticks.
- Burger. A healthier take on burgers and fries. Try them with this juicy Portobello Mushroom Burger. or Salmon Patties Recipe
- Fried Pork Chops Recipe – These fries also make a delicious side dish to these quick and moist Air Fryer Pork Chops.
More Healthy Zucchini Recipes
- Stuffed Zucchini
- Zucchini Pizza Boats
- Zucchini Enchiladas
- Vegetarian Pad Thai with Zoodles
- Cheesy Potato Fritters with Zucchini
Recommended Tools to Make This Recipe
- Rimmed Baking Sheet. An essential tool for this recipe and any other roasted vegetable recipes (like Roasted Broccoli and Carrots).
- Measuring Spoons. Ideal for measuring your spices, and they’re easy to store.
- Pie Dish. It’s wide and shallow, so it’s perfect to use when you coat your fries.
Zucchini Fries
Ingredients
For the Zucchini Fries:
- 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
For the Basil 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 about 1 teaspoon
- 1/4 teaspoon Worcestershire sauce
- 1/8 teaspoon kosher salt
- 1/8 ground black pepper
Instructions
- Make the fries: Position racks in the center of your oven and preheat the oven to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.
- Spread the sliced zucchini onto paper towels or a damp kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
- In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
- Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet. Line up the sticks so that they are near each other and all fit, but make sure they do not touch. Repeat with remaining zucchini.
- Lightly but thoroughly coat the exposed sides of the zucchini with the cooking spray. Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more. Return to the oven, rotating the pan 180 degrees, then continue baking for 10 additional minutes, until the crumbles are crisp and golden and the insides are tender.
- While the zucchini bakes, prepare the dipping sauce. In a small mixing bowl, whisk together all of the ingredients: the Greek yogurt, basil, garlic, Worcestershire, salt, and paper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.
Video
Notes
- TO STORE: Place leftover zucchini fries in an airtight storage container in the refrigerator for up to 2 days.
- TO REHEAT: For best results, rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Do not reheat fries in the microwave—the will be come mushy.
Nutrition
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These were amazing! By far the best zucchini fry recipe I’ve tried. My husband couldn’t get over how crunchy they were. Will totally make again. I’m new to your site and can’t wait to try more of your recipes…I think I need to get your cookbook. Thank you!!
Hi Andi! Welcome, so glad you are here! Thank you for this kind review!
Very easy and tasty!
Hi Paulette! So glad you enjoyed the recipe! Thank you for this kind review!
They where good, the main issue I ran into was the breading wouldn’t stay on my fries which sucked. Otherwise it was easy and super yummy!
I’m sorry you to hear had trouble with the recipe, Scarlet. I know it’s frustrating to try a new recipe and not have it turn out. I (and many other readers) have enjoyed them, so I really wish they would’ve been a hit for you too!
Easy, tasty, and healthy! It is the Zucchini Fry recipe I will use going forward. I served these with oniony cheese dogs and fresh tomatoes; they were a big hit.
Hi Jane! So glad you enjoyed the recipe! Thank you for this kind review!
This is a terrible recipe.
I’m sorry to hear the recipe wasn’t to your taste, Maya. I know it’s disappointing to try a new recipe and not enjoy it. I (and many other readers) have enjoyed it, so I really wish they would’ve been a hit for you too!
First time ever making zucchini fries (not sure why) and this recipe is just wonderful! Very crispy and flavorful! Everything you want in a zucchini fry. Thank you for this awesome recipe!
I’m so happy that you enjoyed it, Izzy! Thank you for sharing this kind review!
I’ve tried many baked zucchini fry recipes and this is by far the very best ever! They came out exceptionally crispy and delicious. My husband and I devoured the entire pan and wanted more.
I didn’t make the dipping sauce but I’m sure it would be fabulous with the fries.
I will search no more for the perfect baked zuke fry recipe. This is it.
Thank you, Erin! Love your site. Your recipes are always spot-on!
Hi Wendy! So glad you enjoyed the recipe! Thank you for this kind review!
Hello, If I wanted to make these a day in advance would it be better to cook them and reheat as suggested or should I bread etc and keep in the fridge on a tray to heat the next day?
Hi Sue, I would not recommend breading them and keeping them for a day in the fridge. I would make them, store them, and reheat them.
Erin,
Excellent recipe! I had these in a Dallas Restaurant years ago and have never got around to making them. I am glad I read this for the egg white used and a couple other parts of your recipe. Only one thing I would add – Landry’s added Lemon Zest to the Parmesan. A Southwest Dip which I couldn’t discern the ingredients but it was very tasty ! Zucchini is on in our garden so you can guess what I’m cooking Saturday night.
Hi Steve! So glad you enjoyed the recipe! Thank you for this kind review!
Love it. Tks.
You’re welcome!
This recipe was delicious! I substituted the panko for corn flour because that’s what I had available at the time and it was so good! As a dietitian I’m always looking for fun veggie-packed recipes and will definitely be sharing this one with my clients!
Hi Claudia! So glad you enjoyed the recipe! Thank you for this kind review!
I had a taste for some French fries but I needed a healthy option. I just made this and it was DELICIOUS!!!
Hi Nick! So glad you enjoyed the recipe! Thank you for this kind review!
Will these work without the crumbs and flour for a Keto version?
Hi Katrina! They will be more like roasted zucchini and not so much like a fried version. Enjoy!
I have not made this recipe yet. I am wondering how it will freeze, if I make it, I will definitely let you know how it was
Hi Lynn! I would not recommend freezing these. Enjoy!