Baked Zucchini Fries
These golden, oven-baked zucchini fries deliver satisfying crunch without deep-frying, thanks to a savory Parmesan-panko coating and a simple moisture-removing trick. Lightly seasoned with Italian herbs and garlic, the tender zucchini sticks emerge crisp on the outside and perfectly cooked inside. Serve them hot with your favorite dip for an easy, crowd-pleasing side or appetizer.
Serves 6
Prep time: 15 minutes
Cooking time: 35 minutes
Ingredients
2 medium zucchinis, quartered lengthwise
1 tsp kosher salt (for drawing out moisture) + more to taste
1 cup Panko
½ cup freshly grated Parmesan cheese
1 teaspoon Italian seasoning
1 tsp Italian seasoning
½ tsp garlic powder
¼ tsp smoked paprika
Kosher salt and freshly ground black pepper, to taste
½ cup all-purpose flour
2 large eggs, beaten
Olive oil or avocado oil spray
2 tablespoons chopped fresh parsley leaves
Directions
Preheat oven to 425
Prep and dry the zucchini (most important step) Trim the ends and cut the zucchini into fry-shaped sticks about ½-inch thick (quarter lengthwise, then cut into 3–4-inch lengths). Place the sticks in a colander, toss with 1 tsp kosher salt, and let them sit 15–20 minutes. Rinse briefly if you want less salt, then pat very thoroughly dry with paper towels or a clean kitchen towel. The drier they are, the crispier the result.
Set up the coating station
Bowl 1: flour seasoned with a pinch of salt and pepper.
Bowl 2: beaten eggs.
Bowl 3: mix panko, Parmesan, Italian seasoning, garlic powder, smoked paprika (if using), salt, and pepper.
Coat the zucchini Working in batches, dredge each stick in flour (shake off excess), dip in egg, then press firmly into the panko-Parmesan mixture so it adheres well on all sides.
Place a wire rack on a baking sheet and lightly coat the rack with nonstick spray or oil. Arrange the coated zucchini in a single layer on the rack (do not overcrowd). Generously spray or lightly drizzle the tops with oil — for golden color and crunch. Bake 12 minutes, then carefully flip the sticks, spray/drizzle the other side lightly, and bake another 10–12 minutes until deep golden and crisp.
Finish and serve Sprinkle with chopped parsley and a little extra Parmesan if desired. Serve immediately while hot and crispy.
Make it your own
Serve with marinara, garlic aioli, ranch, or lemon wedges
Macros (per serving)
NutrientAmount
Calories~225–240
Protein~12–13 g
Total Fat~7–9 g
Carbohydrates~25–28 g
Dietary Fiber~1.5–2.5 g
Sugars~2–3 g
SodiumVariable (roughly 300–500 mg depending on added salt and Parmesan)
Key Micronutrients (approximate per serving)
MicronutrientAmount (approx.) and Notable Source
Calcium140–180 mg - Parmesan
Phosphorus150–200 mg -Parmesan + eggs
Potassium250–300 mg -Zucchini
Vitamin C15–20 mg -Zucchini
Vitamin B120.4–0.6 mcg -Eggs + Parmesan
Selenium10–15 mcg -Eggs
Folate40–60 mcg - Flour (enriched) + zucchini
Iron1–1.5 mg -Flour + eggs
Lutein + Zeaxanthin High amount -Zucchini (excellent source)
Choline~70–90 mg - Eggs