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Home » Side Dishes and Vegetables » Baked Zucchini Fries

Baked Zucchini Fries

Profile photo of chef Jessica Randhawa of The Forked Spoon in white dress Jessica Randhawa
February 4, 2022
5 from 9 votes


Last Updated February 4, 2022 | 0 Comments

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Baked Zucchini Fries are a fun, delicious, and much healthier alternative to fried potatoes and a perfect side dish or snack recipe. Super easy to make, thinly sliced zucchini is coated in flour, dipped in egg, and covered in a crunchy panko breadcrumb and parmesan mixture before being baked in the oven until tender on the inside and crunchy on the outside.

Oval serving dish with baked zucchini fries and a small bowl of chipotle mayo.

Oven Baked Zucchini Fries

It’s not very often that I deviate from my favorite sauteed zucchini recipe whenever I have zucchini that needs to be used, but when I do, I make these baked zucchini fries (ok, and sometimes zucchini noodles).

Crispy, crunchy on the outside, and perfectly tender on the inside, these fun and flavorful zucchini fries are made with simple ingredients like panko breadcrumbs, parmesan cheese, flour, and Italian seasoning. Plus, my child actually eats them…with a smile on his face.

Serve these zucchini sticks with all of your favorite dipping sauces like marinara sauce, ranch dressing, chipotle mayo, or ketchup!

Table with thinly sliced zucchini and three bowls one with a panko parmesan mixture, one with flour, and one with whisked egg.

Recipe Tips

  • After you’ve sliced the zucchini into fries, pat them dry with paper towels. Zucchini is 94% water. They will start to condensate (or “sweat”) after they’ve been sliced. This is normal, but not ideal when trying to get a crispy, crunchy coating.
  • Have everything prepared and in order before you start dredging and dipping.
  • Leave a little space between each zucchini fry.
  • You can bake the zucchini fries directly on a greased baking sheet (if you don’t have a cooling rack), however, flip them halfway through cooking (so at about 10-12 minutes into cooking).
  • You’ll want to eat these oven baked zucchini fries immediately. The longer they rest, the more water they’ll release and the less fresh and crispy they’ll taste.
Sliced zucchini coated in panko and parmesan breadcrumbs on a wire rack before being baked.

Air Fryer Zucchini Fries

The same method of preparation applies when making air fryer zucchini fries, all that changes is where the cooking will take place.

  1. Preheat your air fryer to 400°F (200°C) and spray the air fryer basket with nonstick spray.
  2. Once your zucchini has been dredged in flour and coated in the panko mixture, transfer to the air fryer basket in a single, non-touching, layer.
  3. Cook for 10-12 minutes, or until crispy. Repeat with any remaining zucchini fries.

How to Make Gluten-Free Baked Zucchini Fries

To make this recipe gluten-free, simply swap the all-purpose flour for gluten-free all-purpose flour or almond flour and look for gluten-free panko breadcrumbs. Preparation and cooking time stay the same.

Another alternative is to leave out the panko and flour completely, leaving you with low-carb and keto-friendly zucchini fries dipped only in egg and parmesan cheese.

Oval serving dish with baked zucchini fries and a small bowl of chipotle mayo.

More Zucchini Recipes to Try,

  • Sauteed Zucchini
  • 30-Minute Garlic Butter Chicken with Zucchini Noodles
  • Zucchini Avocado Salad with Garlic Herb Dressing
  • Healthy Corn and Zucchini Chowder
  • Healthy Zucchini Chocolate Chip Muffins
  • Easy Grilled Veggie Skewers
Oval serving dish with baked zucchini fries and a small bowl of chipotle mayo.

Have you tried making this Baked Zucchini Recipe?

Tell me about it in the comments below! I always love to hear your thoughts. And tag me #theforkedspoon on Instagram if you’ve made any of my recipes, I always love to see what you’re cooking in the kitchen.

Oval serving dish with baked zucchini fries and a small bowl of chipotle mayo.

Baked Zucchini Fries

5 from 9 votes
AuthorAuthor: Profile photo of chef Jessica Randhawa of The Forked Spoon in white dress Jessica Randhawa
Baked Zucchini Fries are a fun, delicious, and much healthier alternative to fried potatoes and a perfect side dish or snack recipe.
Print Recipe Pin Recipe Rate Recipe Save Saved!
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Course Appetizer, Side Dish, Snack, Vegetables
Cuisine American
Servings 4 servings
Calories 297 kcal

Ingredients
  

  • 4 small zucchini
  • 1½ cup Panko breadcrumbs
  • ½ cup freshly grated parmesan cheese
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • 1 teaspoon salt - divided
  • ½ teaspoon black pepper - divided
  • 1 cup all-purpose flour
  • 1 large egg - beaten
  • 1 egg white - beaten
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Instructions
 

  • Preheat oven to 425°F. Line a large rimmed baking sheet with aluminum foil. Place a cooling rack on top of the lined baking sheet and coat with nonstick cooking spray. Set aside.
  • Prepare the zucchini. The size of your zucchini will determine how many slices (or fries) each zucchini will yield. In general, one small to medium zucchini will yield 12-16 slices. After slicing pat dry with paper towels.
  • Transfer the panko breadcrumbs, grated parmesan cheese, Italian seasoning, garlic powder, ½ a teaspoon of salt, and about ¼ a teaspoon of black pepper to a shallow bowl or container. Mix well to combine.
  • In a separate bowl, combine the remaining salt and black pepper with the flour. Mix well.
  • Finally, in a third bowl, whisk together the large egg and egg white.
  • Working in batches or one at a time, dredge the zucchini in flour first, followed by egg, and finally the panko and parmesan mixture. You may need to press the zucchini gently with your fingers to help get the panko to stick.
  • Transfer each zucchini slice to the wire baking rack, making sure to leave a little space between each. Bake for 20-25 minutes, or until golden brown and tender-crisp.
  • This recipe is best served immediately.

Jessica’s Notes

  • Leftovers: Allow zucchini fries to cool before placing them in an airtight container and in the refrigerator for up to 2 days.
  • To Reheat: For best results, reheat on a greased baking sheet in a preheated 400 degree F oven until crisp and heated through.

Nutritional Information

Calories: 297kcal | Carbohydrates: 45g | Protein: 15g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 55mg | Sodium: 987mg | Potassium: 441mg | Fiber: 3g | Sugar: 5g | Vitamin A: 411IU | Vitamin C: 21mg | Calcium: 230mg | Iron: 4mg

(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)

Keyword baked zucchini, baked zucchini fries
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About Jessica

Profile photo of chef Jessica Randhawa of The Forked Spoon in white dress

Chef Jessica Randhawa leads The Forked Spoon. A world traveler, Jessica developed her passion for culinary arts while adventuring. With her recipes making their way onto renowned platforms such as Women's Health, Daily Mail, Al Jazeera, and Fox News, she's marked her presence in the culinary world. Jessica's academic credentials include a Bachelor of Science from the University of California.

101 shares
Profile photo of chef Jessica Randhawa of The Forked Spoon in white dress

About Jessica Randhawa

Chef Jessica Randhawa leads The Forked Spoon. A world traveler, Jessica developed her passion for culinary arts while adventuring. With her recipes making their way onto renowned platforms such as Women's Health, Daily Mail, Al Jazeera, and Fox News, she's marked her presence in the culinary world. Jessica's academic credentials include a Bachelor of Science from the University of California.

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Chef Jessica Randhawa of The Forked Spoon

I’m Jessica, the chef behind The Forked Spoon, where I share my delicious recipes along with my kitchen tips and expert advice to transform your everyday cooking into a gratifying culinary experience. Learn more about me→

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