Description
These zucchini fries are coated in a crisp Parmesan-panko crust and baked or air-fried until golden, then served with a refreshing herbed yogurt dip. A lighter take on fries, they’re crunchy, flavorful, and perfect for snacking, parties, or a fun veggie side dish.
Ingredients
- 4 medium zucchini
- 1 ½ tsp flaky sea salt
- ¼ cup all-purpose flour
- 3 large egg whites
- 1 cup panko breadcrumbs
- ¾ cup finely grated Parmesan cheese
- 1 tsp dried oregano
- ¼ tsp cayenne pepper
- Cooking oil spray
- 1 cup Greek yogurt (full-fat)
- 1 garlic clove, finely grated
- 3 Tbsp chopped fresh chives
- 2 Tbsp chopped fresh parsley
- 1 tsp fresh lemon juice
- ½ tsp flaky sea salt
- ¼ tsp freshly ground black pepper
Instructions
- Cut zucchini into ½-inch wedges. Sprinkle with 1 ½ tsp salt, toss, and let sit in a colander for 30 minutes.
- Rinse zucchini, then pat thoroughly dry.
- In a bowl, mix yogurt, garlic, chives, parsley, lemon juice, salt, and pepper for the dip. Chill until serving.
- Pulse panko, Parmesan, oregano, and cayenne in a food processor until slightly fine. Transfer to a dish.
- Set up dredging: flour in one dish, whisked egg whites in another, breadcrumb mixture in a third.
- Dredge zucchini in flour, dip in egg whites, then coat in breadcrumb mix.
- Preheat oven or air fryer to 425°F (220°C). Arrange zucchini in a single layer on a lined baking sheet or air fryer basket. Spray lightly with oil.
- Bake or air-fry for 16 minutes, flipping halfway, until golden and crisp.
- Serve hot with chilled herbed yogurt dip.
Notes
- Salting and drying zucchini is crucial for crisp fries.
- Make gluten-free by using GF panko and flour.
- Dairy-free option: swap Parmesan for nutritional yeast and yogurt for plant-based yogurt.
- Try herbs like dill, basil, or mint for a twist.
- Reheat leftovers in oven or air fryer—avoid microwaving.
- Prep Time: 35 minutes (includes salting time)
- Cook Time: 16 minutes
- Category: Appetizer
- Method: Baked or Air-Fried
- Cuisine: American
Nutrition
- Serving Size: 1/4 recipe (fries + dip)
- Calories: 210
- Sugar: 4 g
- Sodium: 620 mg
- Fat: 10 g
- Saturated Fat: 4 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 12 g
- Cholesterol: 10 mg
