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    Home » Type » Side Dishes

    Crispy Parmesan Baked Zucchini Fries Recipe - Easy to Make in the Oven or Air Fryer!

    Published: Feb 12, 2023 · Modified: Jun 18, 2023 by Faith · This post may contain affiliate links · 19 Comments

    Jump to Recipe

    Flavorful crispy baked zucchini fries with parmesan are a healthy side dish or appetizer, and a delicious way to get in a serving of vegetables. You'd never guess these zucchini sticks are oven fried and not deep fried!

    top view of baked zucchini fries on serving dish

    Zucchini fries and I go way back. They were one of my favorite side dishes as a kid! If you’re not familiar with them, they’re essentially breaded zucchini that’s oven fried (aka baked at a very hot temperature). It doesn't get much easier!

    And they make a great side dish or appetizer for just about any meal.

    Parmesan cheese and a blend of savory spices add tons of flavor to these zucchini sticks. And you won’t believe how crispy these bake up in the oven with minimal oil! Or if you prefer, you can cook them even faster in the air fryer (I give directions for both cooking methods in the recipe card below).

    Don't worry if you don't feel like turning on your oven or don't have an air fryer. You can always shallow fry breaded zucchini on the stovetop. Use a skillet with a heavy bottom and add about 3 to 4 tablespoons of oil.

    hand dipping zucchini fry into ranch

    For these zucchini fries, you can cut your zucchini into sticks or rounds. (Just try to cut them all approximately the same size so they cook evenly.) I went with sticks here for a classic French fry shape.

    If you’re dealing with picky eaters, this is a great way to get them to eat more vegetables. Crispy zucchini chips are a great healthy substitute for French fries!

    crispy baked zucchini fries

    In This Article

    • Easy Breaded Zucchini Fries Recipe – Super Crispy in the Oven or Air Fryer
    • Recipe Tips
    • Baked Crispy Zucchini Fries FAQs
    • What to Serve with Fried Zucchini
    • More Healthy Crunchy Side Dishes and Appetizers
    • Crispy Parmesan Baked Zucchini Fries Recipe

    Easy Breaded Zucchini Fries Recipe – Super Crispy in the Oven or Air Fryer

    Ingredients in Breaded Baked Zucchini Fries with Parmesan

    baked zucchini fries recipe featured image
    • Olive oil – to add rich flavor; this also helps the zucchini turn golden brown and prevents sticking
    • Italian style seasoned breadcrumbs – or you can use unseasoned breadcrumbs and season it with Italian herb seasoning, garlic powder, salt, black pepper, and grated parmesan
    • Onion powder, garlic powder, paprika, salt, and black pepper – these seasonings add a ton of flavor to this zucchini fries recipe
    • Eggs + water – for the eggwash
    • Zucchini – leave the peel on and cut it into sticks
    • All-purpose flour – flour coats the zucchini so the egg sticks better and you can easily coat the zucchini in breadcrumbs
    • Olive oil cooking spray – to evenly spray the breaded zucchini sticks so they turn a nice golden brown
    • Minced fresh parsley – for garnish (optional)

    How to Make Healthy Oven Fried Zucchini

    Step 1: Make the Seasoned Breadcrumbs with Parmesan:

    how to make parmesan breadcrumb mixture

    Add the breadcrumbs, parmesan, onion powder, garlic powder, paprika, salt, and black pepper to a shallow bowl. Stir to combine.

    Step 2: Chop and Flour the Zucchini:

    how to prep zucchini for making baked zucchini sticks

    Add the zucchini sticks and flour to a gallon-sized zip-top bag. Seal the bag, and gently shake to coat the zucchini in flour.

    Step 3: Set Up a Breading Station to Bread the Zucchini Sticks:

    breading station for making zucchini fries

    To coat the zucchini, shake off any excess flour, then dip it in egg, and then roll it in the breadcrumb mixture. Continue this way until all the zucchini is coated, arranging the breaded zucchini sticks on an oiled baking tray. Lightly spray the tops with olive oil cooking spray.

    Step 4: Bake the Breaded Zucchini Sticks:

    how to make baked zucchini fries

    Bake at 425F for 10 minutes, then remove, flip each zucchini stick, lightly spray the tops (which were on the bottom before) with olive oil cooking spray, and return to the oven until crispy and golden, about 10 to 15 minutes more.

    How to Make Healthy Zucchini Fries in the Air Fryer

    1. Follow the recipe through making the breaded zucchini sticks.
    2. Preheat the air fryer to 390F. Once hot, lightly brush the air fryer basked with oil.
    3. Arrange the breaded zucchini in the air fryer basket so the sticks aren’t touching. Brush the tops with a little oil.
    4. Air fry until golden brown and crispy, about 10 to 12 minutes. (There’s no need to flip zucchini fries in the air fryer!)

    Storage and Reheating

    Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a 375F oven until warm, about 6 to 8 minutes.

    dipping baked zucchini sticks into ranch dressing

    Recipe Tips

    • Make sure your zucchini is dry. Wash and dry the zucchini well before cutting it into sticks. This will help everything to stick better!
    • Don’t forget to spray the tops of the breaded zucchini with oil after flipping mid-way through cooking. This will ensure both sides are a gorgeous golden brown color and super crispy.
    • Make them right before you want to eat them. Oven fried breaded zucchini will last a couple days in the fridge, but it’s best served right out of the oven when it’s first made.
    front view of platter of easy baked zucchini fries

    Baked Crispy Zucchini Fries FAQs

    Do You Leave the Skin on Zucchini Before Cooking?

    Yes. For this recipe, leave the skin on the zucchini.

    How Do You Cut Zucchini Into Fries?

    how to cut zucchini into sticks for making zucchini fries

    Think of these as zucchini French fries. Here's how to cut zucchini into sticks for fries:

    1. First wash the zucchini and pat it dry.
    2. Next, cut off both ends.
    3. Cut the zucchini in half horizontally so you end up with 2 pieces.
    4. Slice each piece into 2 or 3 slabs, depending on its thickness.
    5. Cut each slab into 3 or 4 sticks, depending on their size.

    Should You Salt and Drain Zucchini Before Cooking?

    No. For these oven baked zucchini fries, don’t salt and drain the zucchini.

    Can I Use Panko Instead of Regular Breadcrumbs?

    Yes! If you prefer the larger texture of panko breadcrumbs instead of regular breadcrumbs, you can use 1 cup of panko instead.

    overhead view of parmesan zucchini fries on vintage tile background

    What to Serve with Fried Zucchini

    This healthy oven fried zucchini works well as a side dish or as an appetizer. Either way, I like to serve them with a sauce for dipping. Ranch dressing and marinara sauce are both classic options, but ranch is my personal favorite.

    More Healthy Crunchy Side Dishes and Appetizers

    • Air Fryer Green Bean Fries Recipe
    • Healthier Roasted Gobi Manchurian
    • Parmesan and Garlic White Bean Patties
    plate of super crispy zucchini fries

    Let's Connect

    an edible mosaic stamp logo 1200 square

    Did you make this recipe? Please rate it and leave a comment below. You can also tag @anediblemosaic on social media.

    To stay up-to-date, follow me on Facebook, Instagram, Pinterest, and Twitter!

    baked zucchini fries featured image

    Crispy Parmesan Baked Zucchini Fries Recipe

    By: Faith Gorsky
    Flavorful crispy baked zucchini fries with parmesan are a healthy side dish or appetizer, and a delicious way to get in a serving of vegetables. You'd never guess these zucchini sticks are oven fried and not deep fried!
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 25 minutes mins
    Course Appetizer, Side Dish
    Cuisine American
    Servings 5 servings
    Calories 245 kcal

    Ingredients
     
     

    • 1 ½ tablespoons olive oil
    • 1 cup Italian style seasoned breadcrumbs
    • ½ cup grated parmesan cheese plus more for garnish if desired
    • 1 teaspoon onion powder
    • 1 teaspoon garlic powder
    • 1 teaspoon paprika
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • 2 large eggs + 1 tablespoon water
    • 1 ½ pounds zucchini washed, dried, and cut into sticks (about 2 medium-large zucchinis)
    • ½ cup all-purpose flour
    • Olive oil cooking spray
    • 1 tablespoon minced fresh parsley for garnish

    Optional Dipping Sauce Ideas:

    • Ranch dressing
    • Marinara sauce

    Instructions
     

    • Preheat the oven to 425F. Brush the oil on a large baking tray.
    • Add the breadcrumbs, parmesan, onion powder, garlic powder, paprika, salt, and black pepper to a shallow bowl. Stir to combine.
    • Add the eggs and water into another shallow bowl and whisk.
    • Add the zucchini sticks and flour to a gallon-sized zip-top bag. Seal the bag, and gently shake to coat the zucchini in flour.
    • To coat the zucchini, shake off any excess flour, then dip it in egg, and then roll it in the breadcrumb mixture. Continue this way until all the zucchini is coated, arranging the breaded zucchini sticks on the prepared baking tray. Lightly spray the tops with olive oil cooking spray.
    • Bake for 10 minutes, then remove, flip each zucchini stick, lightly spray the tops (which were on the bottom before) with olive oil cooking spray, and return to the oven until crispy and golden, about 10 to 15 minutes more.
    • Serve warm.

    Faith's Tips

    • Nutritional Information: The nutrition information for this recipe was calculated without the optional dipping sauce ideas.
    • Storage and Reheating: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a 375F oven until warm, about 6 to 8 minutes.
    • Panko Instead of Regular Breadcrumbs: If you prefer the larger texture of panko breadcrumbs instead of regular breadcrumbs, you can use 1 cup of panko instead.
     

    How to Make Healthy Zucchini Fries in the Air Fryer

     
    1. Follow the recipe through making the breaded zucchini sticks.
    2. Preheat the air fryer to 390F. Once hot, lightly brush the air fryer basked with oil. 
    3. Arrange the breaded zucchini in the air fryer basket so the sticks aren’t touching. Brush the tops with a little oil.
    4. Air fry until golden brown and crispy, about 10 to 12 minutes. (There’s no need to flip zucchini fries in the air fryer!)

    Nutrition

    Nutrition Facts
    Crispy Parmesan Baked Zucchini Fries Recipe
    Amount Per Serving
    Calories 245 Calories from Fat 81
    % Daily Value*
    Fat 9g14%
    Saturated Fat 3g19%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 4g
    Cholesterol 9mg3%
    Sodium 741mg32%
    Potassium 468mg13%
    Carbohydrates 33g11%
    Fiber 3g13%
    Sugar 5g6%
    Protein 10g20%
    Vitamin A 670IU13%
    Vitamin C 26mg32%
    Calcium 160mg16%
    Iron 3mg17%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword Baked Zucchini Fries, Baked Zucchini Fries Recipe, Baked Zucchini Sticks, Crispy Zucchini Fries, Easy Zucchini Fries, Parmesan Zucchini Fries, Zucchini Fries
    Tried this recipe?Let me know how it was!
    baked zucchini fries recipe pin

    This post was first published on An Edible Mosaic on September 16, 2009. I updated it with new photos and more information on February 12, 2023.

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    Reader Interactions

    Comments

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      Recipe Rating




    1. Betsy says

      January 20, 2023 at 10:18 am

      5 stars
      These made a great side dish to a burger dinner! Super easy to make and everyone loved them!

      Reply
    2. TBC says

      November 22, 2009 at 4:34 pm

      Hi Faith! I just came across this post of yours while I was looking for a quick snack to make this evening. I made the fries and the dip following your recipes here- both tasted absolutely great!
      Thank you so much for the recipes! :D

      Reply
    3. Barbara says

      September 18, 2009 at 6:06 am

      I've never made zucchini fries like these - delish! Your photos are wonderful and mouth-watering.

      Reply
    4. theUngourmet says

      September 17, 2009 at 10:17 pm

      This is just so yummy for my tummy! I haven't had zucchini this way in ages. Now you've got me craving it!! ;0)

      Reply
    5. lynn@queenofthecastlerecipes says

      September 17, 2009 at 8:04 pm

      I crumbed and baked my zucchini tonight, and dipped the finished product in some creamy Caesar dressing I had on hand. Yum. Thanks for the inspiration.

      Reply
    6. lynn@queenofthecastlerecipes says

      September 17, 2009 at 1:26 pm

      Oh yum. I have a zucchini on my kitchen counter that is just crying out to be crumbed and baked. Thank you, thank you!

      Reply
    7. Juliana says

      September 17, 2009 at 11:54 am

      5 stars
      Yummie, these fried zucchini are so tasty :-)

      Reply
    8. Candy says

      September 17, 2009 at 10:39 am

      These look so delicious. Great idea to bake then rather than fry too. Beautiful pictures by the way :)

      Reply
    9. Natasha - 5 Star Foodie says

      September 17, 2009 at 9:46 am

      Great idea to make zucchini fries! Excellent!

      Reply
    10. Karyn (French Charming) says

      September 16, 2009 at 8:00 pm

      That's it...I'm coming over! So clever, can't wait to give them a try!!

      Hugs,
      Karyn

      Reply
    11. Reeni says

      September 16, 2009 at 5:48 pm

      These are terrific - super crispy!

      Reply
    12. nora@ffr says

      September 16, 2009 at 3:42 pm

      Zucchini Fries are among my favorites! will definitely try ye way!! yumm!!!
      cheers!

      Reply
    13. Jen says

      September 16, 2009 at 3:29 pm

      My local farm market still has plenty of zucchini. I make it every which way but this is really different. Your pictures are amazing - I want to reach into my screen and grab some!

      Reply
    14. Heavenly Housewife says

      September 16, 2009 at 1:56 pm

      This is so clever. I've never seen zucchini fries before :) how deslish!

      Reply
    15. Chiara says

      September 16, 2009 at 1:47 pm

      Yum! I love zucchini sticks. I'll have to try your version next time I make them.

      Reply
    16. Blond Duck says

      September 16, 2009 at 1:21 pm

      Printing! I'm so impressed! I would have never thought of this!

      Reply
    17. Rosa says

      September 16, 2009 at 12:09 pm

      A great idea! Those fries must taste great!

      Cheers,

      Rosa

      Reply
    18. Dawn says

      September 16, 2009 at 12:08 pm

      These are delicious and highly addicting! :)

      Reply
    19. Holly says

      September 16, 2009 at 12:02 pm

      that looks like perfection - seriously! your food always looks SO beautiful!

      Reply

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