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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

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

plate of super crispy zucchini fries

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Crispy Parmesan Baked Zucchini Fries Recipe

5 from 2 votes
Prep Time15 minutes
Cook Time25 minutes
Yields: 5 servings
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!

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Ingredients
 

Optional Dipping Sauce Ideas:

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.

Notes

  • 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

Calories: 245kcal | Carbohydrates: 33g | Protein: 10g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 9mg | Sodium: 741mg | Potassium: 468mg | Fiber: 3g | Sugar: 5g | Vitamin A: 670IU | Vitamin C: 26mg | Calcium: 160mg | Iron: 3mg

Nutritional information is automatically calculated and should be used as an approximate.

Course: Appetizer, Side Dish
Cuisine: American
Keyword: Baked Zucchini Fries, Baked Zucchini Fries Recipe, Baked Zucchini Sticks, Crispy Zucchini Fries, Easy Zucchini Fries, Parmesan Zucchini Fries, Zucchini Fries

Share it with me on Instagram and leave a comment to let me know your thoughts!

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.

Faith, author of An Edible Mosaic.
About Faith

I’m the writer, recipe developer, photographer, and food stylist behind this blog. I love finding the human connection through something we all do every day: eat! Food is a common ground that we can all relate to, and our tables tell a story. It’s my goal to inspire you to get in the kitchen, try something new, and find a favorite you didn’t know you had.

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Recipe Rating




19 Comments

  1. 5 stars
    These made a great side dish to a burger dinner! Super easy to make and everyone loved them!

  2. 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

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

  4. theUngourmet says:

    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)

  5. lynn@queenofthecastlerecipes says:

    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.

  6. lynn@queenofthecastlerecipes says:

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

  7. 5 stars
    Yummie, these fried zucchini are so tasty :-)

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

  9. Natasha - 5 Star Foodie says:

    Great idea to make zucchini fries! Excellent!

  10. Karyn (French Charming) says:

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

    Hugs,
    Karyn

  11. These are terrific – super crispy!

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

  13. 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!

  14. Heavenly Housewife says:

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

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

  16. Blond Duck says:

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

  17. A great idea! Those fries must taste great!

    Cheers,

    Rosa

  18. These are delicious and highly addicting! :)

  19. that looks like perfection – seriously! your food always looks SO beautiful!

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