Description
This Baked Zucchini Fries recipe offers a healthy and delicious alternative to traditional fries. Coated in a crispy panko and parmesan crust and baked to golden perfection, these fries are perfect as an appetizer or snack, paired with a tangy homemade dijon mustard dipping sauce.
Ingredients
Units
Scale
Baked Zucchini Fries
- 3 medium zucchini, about 1 pound
- 1 cup panko breadcrumbs
- 1/2 cup shredded parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/2 teaspoon kosher salt
- 3/4 teaspoon dried oregano
- 1/2 cup all-purpose flour
- 2 large eggs, whisked
Dipping Sauce
- 2 tablespoons dijon mustard
- 2 tablespoons mayonnaise
- 1 teaspoon honey
- 1 teaspoon apple cider vinegar
- 2 teaspoons water
- 1/4 teaspoon black pepper
- 1 tablespoon chopped basil
Instructions
- Heat the Oven: Set the oven rack to the center position and preheat your oven to 425°F (218ºC). Line a baking sheet with parchment paper or foil and place a wire rack on top. Lightly grease the rack with nonstick cooking spray or vegetable oil to prevent sticking. Alternatively, you can bake directly on the lined baking sheet.
- Prepare the Zucchini: Cut each zucchini into 12 pieces approximately 3 to 4 inches long and ½ to ¾ inches wide. You should have about 36 pieces in total, perfect for fries.
- Create a Breading Station: Place the all-purpose flour in one bowl. In a second bowl, whisk the two large eggs until smooth. In a shallow bowl, combine the panko breadcrumbs, shredded parmesan cheese, garlic powder, onion powder, kosher salt, and dried oregano; mix well.
- Bread the Zucchini: Dip each zucchini piece first into the flour, shaking off any excess. Next, dip into the whisked eggs, and finally coat evenly with the breadcrumb mixture, pressing down gently to adhere the crust. Arrange the breaded zucchini pieces on the prepared wire rack or baking sheet.
- Bake the Zucchini Fries: Place the baking sheet into the preheated oven and bake for 15 minutes until the fries are golden brown. If baking directly on the sheet pan without a wire rack, flip the fries halfway through the baking time to ensure even crispiness.
- Make the Dipping Sauce: In a small bowl, mix together dijon mustard, mayonnaise, honey, apple cider vinegar, water, black pepper, and chopped basil until well combined.
- To Serve: Serve the baked zucchini fries hot alongside the homemade dipping sauce for a flavorful and crispy snack or appetizer.
Notes
- For extra crispiness, use a wire rack to allow air circulation around the fries during baking.
- Substitute parmesan cheese with nutritional yeast to make a vegan-friendly version if using egg replacements.
- Use gluten-free panko breadcrumbs and flour to adapt this recipe for gluten-free diets.
- Make the dipping sauce ahead of time and refrigerate for enhanced flavor melding.
- Try adding smoked paprika or cayenne pepper to the breadcrumb mix for a spicy kick.
Nutrition
- Serving Size: 1 serving (approx. 6 fries with sauce)
- Calories: 180 kcal
- Sugar: 2 g
- Sodium: 300 mg
- Fat: 8 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 7 g
- Cholesterol: 55 mg
