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

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!

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.

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!

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

Ingredients in Breaded Baked Zucchini Fries with Parmesan

• 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:

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:

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:

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:

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.

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.

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?

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.

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

Let’s Connect

I love hearing from you!
Did you make this recipe? Please rate it and leave a comment.
You can also tag @anediblemosaic on social media.
To stay up-to-date, follow me on Facebook, Instagram, Pinterest, and Twitter!
xoxo, Faith

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 mins

Cook Time 25 mins

Course Appetizer, Side Dish

Cuisine American

Servings 5 servings

Calories 245 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 1 1/2 tablespoons olive oil
• ▢ 1 cup Italian style seasoned breadcrumbs
• ▢ 1/2 cup grated parmesan cheese plus more for garnish if desired
• ▢ 1 teaspoon onion powder
• ▢ 1 teaspoon garlic powder
• ▢ 1 teaspoon paprika
• ▢ 1/2 teaspoon salt
• ▢ 1/4 teaspoon black pepper
• ▢ 2 large eggs + 1 tablespoon water
• ▢ 1 1/2 pounds zucchini washed, dried, and cut into sticks (about 2 medium-large zucchinis)
• ▢ 1/2 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!

This post was first published on An Edible Mosaic on September 16, 2009. I updated it with new photos and more information on January 20, 2023.