Description
Parmesan Garlic Zucchini Fries are crispy on the outside, tender on the inside, and packed with cheesy, herby flavor. Cooked in the oven or air fryer, they make a healthier alternative to traditional fries and a fun way to enjoy zucchini.
Ingredients
- 2 medium zucchini (7–8 inches long) or 3–4 small zucchini
- 2 eggs
- ½ cup all-purpose flour
- ¼ cup grated Parmesan cheese
- 1 cup Panko breadcrumbs
- 1½ teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 2 teaspoons dried oregano
- 2 teaspoons dried parsley
- ½ teaspoon salt
- Spray cooking oil (avocado or olive oil recommended)
Instructions
- Rinse and dry zucchini. Slice off ends and cut into fry-shaped sticks. Pat dry with paper towels.
- Set up three bowls: one with flour, one with beaten eggs, and one with a mix of Parmesan, Panko, garlic powder, onion powder, paprika, oregano, parsley, and salt.
- Dip each zucchini stick into flour, then egg, then coat with the Panko-Parmesan mixture. Press lightly to adhere.
- Arrange breaded zucchini in a single layer on an air fryer tray or baking sheet.
- For Air Fryer: Preheat to 400°F (200°C). Lightly spray tray and fries with oil. Cook 10 minutes, flip, then cook 2–6 more minutes. Optionally increase to 425°F for final 1–2 minutes for extra crispiness.
- For Oven: Preheat to 425°F (220°C). Place fries on parchment-lined or greased baking sheet. Spray with oil. Bake 10 minutes, flip, then bake another 10 minutes. Broil 1–2 minutes if desired.
- Sprinkle with fresh parsley and serve immediately with dipping sauce of choice.
Notes
- Dry zucchini thoroughly before breading for maximum crispiness.
- Add cayenne for heat or try Everything Bagel seasoning for variety.
- Substitute almond flour and gluten-free breadcrumbs for a gluten-free version.
- Use yellow squash for a colorful variation.
- Best served immediately, but can be reheated in oven or air fryer.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Appetizer
- Method: Air Fryer or Baked
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 190
- Sugar: 4g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 9g
- Cholesterol: 70mg
