Crispy Baked Zucchini Fries (Vegetarian, Low-Carb)

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These oven-baked crispy zucchini fries make the perfect crunchy afternoon snack, they are cheesy (dairy-free), crispy, and super satisfying. Zucchinis are one of my favorite vegetables because you can really do so many things with it, baked as fries, zucchini noodles in place of pasta, add it into a stir fry, or use in desserts and breads to add extra moisture! It is extremely versatile!

Normally, when I try to make zucchini fries or breaded zucchini chips, the center always comes out soggy or not fully cooked and the breading mixture just seems off! I think the trick to getting them right this time, was cutting the fries in roughly the same size shape, thin, and using panko crumbs as part of the breadcrumb blend. Also, cooking them at a higher oven temp and for less time helped!

For the breadcrumb blend, I used a mixture of panko crumbs, nutritional yeast, sea salt, pepper, and oregano. Cut each zucchini into halves (2x) and then, sliced each half into 4 slices to resemble the size of a fry. I first dipped the fries into the egg batter with one hand and using my other clean hand dipped it into the breadcrumb mixture. Lined each zucchini fry onto aluminum foil over a baking sheet. Once completed I baked them in the oven at 425 degrees for about 30 minutes, flipping them once!

Another trick, once I pulled them out of the fridge, rinsed them off, pat them dry completely!! After I cut them into fry slices, I also sprinkled each with a little sea salt. While they sat on paper towels for about 5 minutes, I prepared the egg wash and the breadcrumb mixture! This just helps release some of the moisture from the zucchini!

After they have baked in the oven, serve/eat immediately! I did have leftovers (I was eating them alone!) and stored them in an airtight container and did enjoy them the next day- you can reheat them in the oven or place them under the broiler for just a few minutes. (watch carefully!)

Further Food Nutritionist Commentary:

Zucchinis are high in antioxidants, fiber, and beta-carotene. Antioxidants help fight free radicals, fiber aids in digestion and beta-carotene can improve eye health and vision.

By Camryn Goldstein

Crispy Baked Zucchini Fries (Vegetarian, Low-Carb)

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Servings: 4

Ingredients

2 medium-large zucchinis
1 egg
1/2 cup panko crumbs
1/2 cup nutritional yeast
dash of sea salt
dash of pepper
dash of oregano

Instructions

  1. Preheat your oven to 425 degrees and line a baking sheet with aluminum foil.

  2. Wash & completely dry the zucchini
  3. Slice the zucchini in half and then in half again. Then, cut into slices. You should get about 30-35 slices.
  4. In two separate bowls: add the breadcrumb blend in one and the egg into the other, lightly beaten.
  5. With clean hands, dip each zucchini slice into the egg wash first and then use your other hand to dip into the breadcrumb mixture. Repeat until completed.
  6. Line on the prepared baking sheet.
  7. Bake at 425 degrees for 30 minutes, flipping once halfway through.
  8. Serve immediately!
  9. I usually dip the zucchini fries into either ketchup, dairy-free cream cheese, dairy-free ranch dressing, or red sauce!
Preheat your oven to 425 degrees and line a baking sheet with aluminum foil. Wash & completely dry the zucchini Slice the zucchini in half and then in half again. Then, cut into slices. You should get about 30-35 slices. In two separate bowls: add the breadcrumb blend in one and the egg into the other, lightly beaten. With clean hands, dip each zucchini slice into the egg wash first and then use your other hand to dip into the breadcrumb mixture. Repeat until completed. Line on the prepared baking sheet. Bake at 425 degrees for 30 minutes, flipping once halfway through. Serve immediately! I usually dip the zucchini fries into either ketchup, dairy-free cream cheese, dairy-free ranch dressing, or red sauce!

Nutrition Information

Per Serving: Calories: 102; Total Fat: 2 g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 47 mg; Sodium: 28 mg; Potassium: 273 mg; Carbohydrate: 8 g; Fiber: 3 g; Sugar: 2 g; Protein: 9 g

Nutrition Bonus:

Vitamin C: 18%; Vitamin A: 11%; Iron: 6%; Calcium: 16%

Try adding Further Food Collagen for a protein boost!

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