These easy Baked Zucchini Fries are bursting with cheesy, garlicky goodness in every crispy bite. Serve them as a healthy snack or appetizer with your favorite dipping sauces and live it up! Gluten-free, dairy-free, low-carb and keto with vegan, paleo and Whole30 options.
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Updated August 2023
Crispy and Flavorful Zucchini Fries: A Healthy Twist on a Classic Favorite
If you’re a fan of crispy and satisfying finger foods, you’re in for a treat with our delectable zucchini fries recipe. With a crunchy almond meal and Parmesan coating, these zucchini fries are a delightful alternative to traditional potato fries.
Plus they’re perfect if you have a whole section of garden zucchini begging to be used up. These crispy Zucchini Fries are on our menu every year during the summer when we have an abundance of zucchini. Whether you’re looking for a tasty snack, a side dish, or a party appetizer, these zucchini fries are sure to impress and become a staple in your culinary repertoire
Plus, they’re baked, not fried, making them a healthier option without sacrificing any of the crave-worthy crunch. These crispy zucchini sticks made strike the perfect balance between crispy and tender, making them an ideal guilt-free indulgence are sure to become a staple in your culinary repertoire.
Are Zucchini Fries Healthy?
When you rank the nutritional value of regular potato-based fries versus zucchini fries, zucchini fries win by a mile. Zucchini has fewer calories, fewer carbs and more fiber than potatoes, and it’s also jam-packed with vital nutrients like fiber, antioxidants and vitamin C. To make these fries even healthier, they’re baked in the oven instead of fried over the stove. This means they don’t require a drop of oil!
What You’ll Need
You really only need 5 ingredients to throw together these baked zucchini fries, but we highly recommend using everything listed below—swapping in any substitutions that work best for you. Scroll down to the recipe card for the appropriate quantities of each component.
- Zucchini: The star of the show! Zucchini’s mild flavor and tender texture make it an excellent choice for creating crispy fries that are both delicious and nutritious. Wash and dry the veggies before slicing each zucchini.
- Egg or Almond Milk and Ground Flaxseeds: For that essential binding factor. If you’re looking to keep these fries vegan, you can substitute with a mixture of unsweetened almond milk and ground flaxseeds.
- Almond Meal: A gluten-free alternative that gives these fries a wonderful crunch while keeping them low-carb.
- Grated Vegan Parmesan Cheese or Nutritional Yeast: Add a burst of umami and a cheesy flavor. Choose vegan parmesan for a dairy-free option, or opt for nutritional yeast if you’re following a Whole30 or Paleo diet.
- Garlic Salt: A simple seasoning that elevates the overall taste of the fries. Combine sea salt with a touch of garlic powder to whip this up yourself.
- Dried Italian Seasoning: Optional but strongly recommended to enhance the Mediterranean flavors with this aromatic blend of herbs.
- Smoked Paprika: Optional, for a touch of smokiness that brings depth to the dish..
- Crushed Grain-Free Crackers: Optional, for extra crunchiness. We like to use Simple Mills Almond Flour Crackers, but you can also use Hu’s Kitchen Grain-Free Crackers, Real Phat Foods Crackers, or any other low carb/keto cracker of choice. If you don’t have crackers, you can reach for any kind of crushed breadcrumbs.
Instructions: How to Make Zucchini Fries
These crispy fries will be ready to go before you know it. Just follow the simple process outlined below!
Heat Oven & Prep Baking Sheet: Preheat the oven to 425°F and lightly grease a large baking sheet (or line it with parchment paper).
How to Make Baked Zucchini Fries
These crispy fries will be ready to go before you know it. Just follow the simple process outlined below!
- Heat Oven & Prep Baking Sheet: Preheat the oven to 425°F and lightly grease a large baking sheet (or line it with parchment paper).
- Cut Zucchini: If you haven’t already, slice the zucchini into sticks by cutting them in half lengthwise, then slicing each piece into half-inch quarters. Cut the spears in half, horizontally.
- Prepare Egg & Breading: Beat the egg in a shallow bowl and whisk together the almond flour, grated parmesan, garlic salt, smoked paprika and Italian seasoning in another shallow bowl.
- Dunk in Egg & Coat With Breading: Dip each zucchini stick into the beaten egg, then dredge them into the parmesan mixture, coating them well on all sides. Place them onto the baking sheet in a single layer and repeat with the remaining zucchini pieces.
- Cook: Bake the fries for 19-21 minutes, flipping them over halfway through, until they’re golden-brown and crispy.
- Enjoy! Remove the baked zucchini fries from the oven and serve them with your desired dipping sauce(s).
Can I Cook Them in the Air Fryer?
Absolutely! In fact, we have a whole post that goes over How to Make Air Fryer Zucchini Fries in detail. Be sure to check it out if you’re looking to utilize this foolproof appliance.
Tips for Success: Achieving Crispy Perfection
These trusty tips will help you make the ultimate baked zucchini fries. Get ready for some nonstop munching!
- Use a Sharp Knife: Be sure to use a sharp kitchen knife when you’re slicing your zucchini into spears. If the knife is starting to dull, it’s more likely to slip.
- Cut Even Spears: It’s important that your fries are all relatively the same size so they cook at an even rate. We like to make ours about half an inch wide.
- Double-Dry the Zucchini: In order to ensure an ultra-crispy result, we like to pat the zucchini dry a second time after we cut out the spears. This also helps the beaten egg stick to the zucchini.
- Coating Technique: Dip each zucchini stick into the egg wash (or almond milk and flaxseed mixture) before generously coating with the almond meal and Parmesan mixture. For an even crunchier coating, consider rolling them in crushed Paleo crackers.
- Baking Time and Temperature: Preheat your oven to 425°F and bake the zucchini fries for 21-24 minutes, flipping them halfway through. This ensures an even golden-brown and crispy exterior.
- Serve Immediately: These fries are crispiest when they first come out of the oven. After they’ve had a couple minutes to cool down enough so that they won’t burn your mouth, go ahead and dig in.
Variations and Substitutions: Customizing Your Fries
- Spicy Kick: Add a dash of cayenne pepper or chili powder to the coating mixture for a spicy twist.
- Cheese Swap: Opt for your favorite cheese if you’re not following a dairy-free diet. Gouda, cheddar, or mozzarella can all bring their distinct flavors.
- Herb Infusion: Experiment with different herbs and spices in the coating mixture to create unique flavor profiles.
Just like potato-based french fries, these babies can be seasoned in countless ways. Don’t be afraid to get creative with them!
- Taco Seasoning
- Chili Powder
- Lemon Pepper Seasoning
- Cajun Seasoning
- BBQ Rub
- Tajín Seasoning
- Chinese Five Spice
- Jamaican Jerk Seasoning
What Goes Well With Veggie Fries?
These crispy zucchini fries are fantastic on their own, but dipping them takes them to a whole new level. Try them with marinara sauce, ranch dressing, or a tangy yogurt-based dip. Or dunk them into homemade Hummus, Guacamole or Green Goddess Dip if you’re looking to impress a group of hungry guests with an addicting snack.
If you’re serving your fries as an appetizer, you’re going to want to follow them up with an equally impressive main course. These Chicken Parmesan Spaghetti Squash Bowls are a fail-proof choice, as is this Baked Orange Sesame Salmon.
How to Store and Reheat Extras
Although these fries are best served fresh, they can be refrigerated in an airtight container for up to 2 days once they’ve cooled completely.
Reheat them on a parchment-lined baking sheet in a 375°F oven for 5-10 minutes, flipping them over halfway through.
Alternatively, you can warm them up in a single layer in a 375°F Air Fryer for 2-3 minutes, flipping halfway through.
Can I Freeze These?
We don’t recommend freezing your zucchini fries – they have a high water content and tend to get mushy when frozen. If you’d like to try it anyway, here’s the best method:
Place the cooled fries onto a large baking sheet, spreading them out in a single layer. Place the pan into the freezer for 30 minutes, or until the fries are hard. Transfer the frozen fries to a resealable freezer bag or an airtight container and freeze them for up to 3 months. Reheat them directly from frozen.
FAQ: Your Ultimate Guide to Perfectly Baked Zucchini Fries
We’re thrilled to see your enthusiasm for our scrumptious zucchini fries! As you embark on this culinary adventure, we understand that you might have some questions. Fear not, for we’ve compiled a list of frequently asked questions to ensure your zucchini fry-making experience is smooth and successful.
Q1: Can I use regular flour instead of almond meal?
Absolutely! While almond meal adds a lovely nutty flavor and crunch, you can substitute it with regular flour if you prefer. Keep in mind that the texture and flavor may vary slightly.
Q2: How do I ensure the zucchini fries are evenly coated?
Great question! To achieve an even coating, make sure each zucchini stick is thoroughly dipped in the egg wash (or almond milk and flaxseed mixture) before rolling it in the almond meal and Parmesan mixture. You can also gently press the coating onto the zucchini for better adherence.
Q3: Can I use other spices for seasoning?
Definitely! Our recipe suggests dried Italian seasoning and smoked paprika, but feel free to get creative. Experiment with your favorite herbs and spices to tailor the flavor to your liking.
Q4: My zucchini fries turned out a bit soggy. What did I do wrong?
Sogginess can occur if the zucchini isn’t baked at a high enough temperature or for a sufficient amount of time. Ensure your oven is preheated to 425°F and consider extending the baking time slightly if needed. Also, make sure the zucchini slices are not overcrowded on the baking sheet to allow proper air circulation for even crisping.
Q5: How do I prevent the coating from sticking to the baking sheet?
Using parchment paper or lightly greasing the baking sheet can help prevent sticking. Alternatively, you can use a non-stick silicone baking mat for effortless removal.
Q6: Can I freeze the zucchini fries before baking?
Absolutely! Follow the dipping and coating steps, then arrange the coated zucchini sticks on a baking sheet and freeze until solid. Once frozen, transfer them to an airtight container or freezer-friendly bag. When you’re ready to enjoy, bake them straight from the freezer, adding a few extra minutes to the baking time.
Q7: What dipping sauces pair well with zucchini fries?
Zucchini fries are incredibly versatile when it comes to dipping! Classic marinara sauce, cool and creamy ranch dressing, tangy tzatziki, or even a spicy Sriracha mayo can complement their flavors beautifully.
Q8: Can I make these zucchini fries in an air fryer?
Absolutely! If you have an air fryer, you can adapt this recipe. Preheat your air fryer to 400°F, and then follow the same coating and baking instructions, adjusting the cooking time to around 10-12 minutes, flipping halfway through.
Q9: Can I use different types of zucchini for this recipe?
Definitely! While green zucchini is the most common, you can experiment with yellow zucchini or other summer squash varieties for a colorful twist.
Q10: How do I reheat leftover zucchini fries?
To reheat zucchini fries, preheat your oven to 375°F and place them on a baking sheet. Bake for about 5-7 minutes, or until they’re heated through and crispy.
More Easy Low-Carb Appetizers
These easy Baked Zucchini Fries are bursting with cheesy, garlicky goodness in every crispy bite. Serve them as a healthy snack or appetizer with your favorite dipping sauces and live it up! Gluten-free, dairy-free, low-carb and keto with vegan, paleo and Whole30 options.
- 2 medium zucchini
- 1 large egg for vegan fries, sub with 2 tbsp unsweetened almond milk mixed with 1/2 tbsp ground flaxseeds. Let sit for 5 minutes, until thick.
- 1/2 cup almond meal
- 1/4 cup grated Vegan Parmesan cheese can sub with regular grated parmesan cheese if not dairy-free or 2 tbsp nutritional yeast for Whole30/Paleo
- 1 teaspoon garlic salt
- 1 teaspoon dried Italian seasoning optional but highly recommended for added flavor
- 1/2 teaspoon smoked paprika optional but highly recommended
- 1/4 cup crushed grain-free crackers optional, for extra crunch
Preheat the oven to 425°F and lightly grease or line a large baking sheet with parchment paper
Slice the zucchini into 1/2-inch spears. Read blog post for detailed cutting instructions.
Beat the egg in a shallow bowl and whisk together the almond meal, Parmesan, garlic salt, Italian seasoning and paprika (if using) in another shallow bowl.
Dip each zucchini stick into the egg wash then dredge into the parmesan mixture, coating well on all sides. For extra crispy fries, you can roll into some crushed pork rinds or crushed Paleo crackers such as Simple Mills Fine Ground Sea Salt Almond Flour Crackers. Place on the baking sheet in a single layer and repeat with remaining zucchini pieces.
Bake them for 21-24 minutes, flipping them halfway through, until they are golden brown and crispy.
Remove baked zucchini from the oven and serve with desired dipping sauce.
Recipe Video
- See our easy Air Fryer Method for cooking zucchini fries if desired.
- To Store: Transfer cooled zucchini fries to an airtight container and refrigerate for up to 2 days.
- To Reheat: Bake fries on a parchment-lined baking sheet at 375°F for 5-10 minutes, or until warm, flipping halfway through.
- To Freeze: Place cooled fries onto a large baking sheet in a single layer. Freeze for 30 minutes, or until fries are hard. Transfer frozen fries to a freezer bag or airtight container and freeze for up to 3 months. Reheat directly from frozen.
Disclaimer: This updated post was generated in August, 2023 by ChatGPT, an AI language model, and all info should be reviewed and validated by a human for accuracy and relevancy before implementation.
Did you try this recipe?
Gertrude -
Yum, these were delicious! Thank you!
Melissa -
This was amazing! Thank you!
Liliana -
Thank you! We made these and they were amazing!