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Oven Baked Zucchini Fries

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Baked Zucchini Fries are crispy and seasoned on the outside, tender on the inside, and a delicious and healthy alternative to potato fries. Serve with your favorite dipping sauce and even your kids will be asking for seconds!

close up of baked zucchini fries on a plate

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Another day, another zucchini recipe.

Even though the groundhog ate my garden, I’m still making loaded zucchini skins, zucchini brownies, zucchini taco boats, and these oven baked zucchini fries.

These days more and more people are looking for healthier alternatives to their favorite dishes and while many people have no problem making the switch, others might be hesitant for fear that they are sacrificing something.

With this baked zucchini fries recipe, you are sacrificing absolutely nothing! You’ll get a satisfying crunch, a tasty bite, and the pleasure of knowing you’re increasing your family’s veggie intake all without deep-frying!

oven baked zucchini fries on a baking sheet

If you currently have zucchini and are wondering what to do with it, oven-baked zucchini fries is your answer.

Made with a few ingredients and baked to perfection you can whip up a plate of “fries” in no time!

WHAT YOU’LL NEED TO MAKE ZUCCHINI FRIES

Here’s a quick peek at what you’ll need to make today’s recipe. For the full, printable recipe, scroll down to the bottom!

Ingredients:

  • Zucchini
  • Flour
  • Garlic salt
  • Onion powder
  • Red pepper flakes – if you like a little heat
  • Egg
  • Milk I used 2%
  • Panko breadcrumbs – seasoned with salt pepper & lemon pepper
ingredients laid out to make zucchini fries

Tools found on Amazon to help you:

  • Colander – To drain the excess water off the zucchini.
  • Baking Sheet – I like to use a lipped baking sheet so nothing slips off the sides.
  • Mixing Bowls – Shallow mixing bowls for making your fry assembly line.

HOW TO MAKE ZUCCHINI FRIES

STEP ONE: Cut your zucchini and place the pieces into a colander over a bowl. Sprinkle with salt and let them drain. This will help get all of the moisture out (and zucchini has a lot of moisture!) to allow for the fries to get crispy when baked and avoid getting mushy.

STEP TWO: Once drained, rinse zucchini with cool water and pat dry with a paper towel. Preheat your oven and line a baking sheet with foil and lightly spray with olive oil. Alternatively, you can use a silicone baking mat.

overhead shot of sliced zucchini in a bowl

STEP THREE: In one bowl, combine flour, garlic salt, onion powder and optional red pepper flakes and mix to combine. In a second bowl combine egg and milk and whisk to combine. In a third bowl, combine panko crumbs and seasonings and mix to combine.

STEP FOUR: Set up your assembly line. First flour, then egg mix, then panko mix. Dip each piece of zucchini into each mix, one at a time. Making sure to fully coat each piece of zucchini at each stage. I HIGHLY recommend keeping one hand dry, one hand wet. You’ll be happy you did.

overhead shot of zucchini fries assembly line

STEP FIVE: Place prepared zucchini pieces onto the prepared baking sheet in a single layer, making sure they have enough room between them all for even baking.

overhead shot of breaded zucchini fries on a baking sheet

STEP SIX: Bake at 425 until starting to brown and then flip each one. Bake until golden brown and crispy.

Let cool before serving and enjoy!

Eat as is or serve with your favorite dipping sauce. I make a simple dipping sauce of Ranch dressing mixed with Frank’s Red Hot Sauce.

HOW LONG TO BAKE THEM

All ovens are not created equal so it is important to keep an eye on your zucchini fries to not over bake. I find that baking for about 10 minutes before flipping for another 10 minutes is ideal to get that golden brown color with a crispy exterior.

overhead shot of zucchini fries on a plate with dipping sauce

WHAT ARE PANKO BREAD CRUMBS?

Panko bread crumbs are used predominantly in Japanese cuisine. The process to make Panko bread crumbs and “regular” bread crumbs differ in that Panko crumbs are made from crustless bread. They are processed into flakes and then dried. They are usually heavier and flakier and absorb less oil and therefore produce a crispier and lighter crunchy exterior.

OVEN OR AIR FRYER?

There is no right or wrong here, so whatever you want to use, go right ahead, you will still get the same result! I traditionally always oven baked these zucchini fries, but now that I have an air fryer, I use that on occasion, too.

The oven, as we all know, takes a lot more energy and produces a lot more heat which may not be a good time in the middle of summer. However, the air fryer is smaller so despite a faster cook time, you may have to work in batches to make sure everything is evenly spread with enough space around each piece of zucchini, which may defeat the point of faster cook time. So, the choice is yours! Either way you will not be disappointed.

DIPPING SAUCES

As I said, I like a simple ranch sauce with the addition of Frank’s Red Hot, however the possibilities really are endless! Ketchup, yum yum sauce, honey mustard, spicy BBQ sauce, blue cheese and even a mayo and sriracha mix pairs nicely!

HOW TO STORE LEFTOVERS?

Zucchini fries will keep in the fridge in an airtight container for up to 3-4 days. You will be hard pressed to keep them from getting soggy. They will be ok to eat but you will probably want to reheat them in the oven to get back some of the crispiness!

CAN I FREEZE THEM?

You can freeze oven baked zucchini fries in an airtight container for up to a month, but again, you will need to reheat in the oven before serving to crisp them back up.

NEED MORE WAYS TO EAT VEGGIES? TRY THESE:

overhead shot of zucchini fries on a plate

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close up of baked zucchini fries on a plate

Oven Baked Zucchini Fries

Melissa | Persnickety Plates
Baked Zucchini Fries are crispy and seasoned on the outside, tender on the inside, and a delicious and healthy alternative to potato fries. Serve with your favorite dipping sauce and even your kids will be asking for seconds!
5 from 4 votes
Prep Time 10 mins
Cook Time 20 mins
Sweating Time 30 mins
Total Time 1 hr
Course Appetizer, Side Dish
Cuisine American
Servings 4 servings
Calories 317 kcal

Ingredients
  

  • 2 large zucchini

Flour Mixture

  • 1 cup flour
  • 2 teaspoons garlic salt
  • 1 teaspoon onion powder
  • 1/8 teaspoon red pepper flakes optional – if you like a little heat

Egg Mixture

  • 1 large egg
  • 1 cup milk I used 2%

Breading Mixture

  • 2 cups panko breadcrumbs seasoned with pepper & lemon pepper

Instructions
 

  • Cut your zucchini into approximately 3″ pieces, about the size of your finger.
  • Put the zucchini pieces into a colander over a bowl and sprinkle with salt. Let them drain for at least an hour.
  • After the hour (or so) is up, rinse the zucchini with cool water and pat them dry with paper towel.
  • Preheat the oven to 425 degrees.
  • Line a baking sheet with foil and lightly spray with olive oil. Or use a silicone baking mat. Set aside.
  • In one bowl, combine the flour, garlic salt, onion powder & red pepper flakes. Mix to combine.
  • In another bowl, combine egg and milk. Whisk to combine.
  • In a third bowl, combine the panko and seasonings. Mix to combine.
  • Set up an assembly line – flour mix, egg mix, panko mix.
  • Dip each piece of zucchini first into the flour, then the egg, then the panko. Fully coating each piece.
  • Line the prepared zucchini pieces onto the prepared baking sheet in a single layer.
  • Bake for 10 minutes until they start to brown. Check on them and flip each one. Bake for another 10 minutes or so until golden brown and crispy.

Notes

Depending on zucchini size, this should serve 2-4 as a side dish.
I HIGHLY recommend keeping one hand dry, one hand wet while dredging the zucchini. You’ll be happy you did.
I make a simple dipping sauce of Ranch dressing mixed with Frank’s Red Hot Sauce.

Nutrition

Serving: 1gCalories: 317kcalCarbohydrates: 54gProtein: 13gFat: 6gSaturated Fat: 2gCholesterol: 53mgSodium: 1441mgPotassium: 612mgFiber: 4gSugar: 9gVitamin A: 508IUVitamin C: 29mgCalcium: 161mgIron: 4mg

Nutritional information is an estimate and provided to you as a courtesy. You should calculate the nutritional information with the actual ingredients used in your recipe using your preferred nutrition calculator.

Tried this recipe? Tag me!Mention @melissa_pplates or tag #persnicketyplates!

Sharing of this recipe is both encouraged and appreciated. Copying/pasting and/or screenshots of full recipes to any social media is strictly prohibited. Content and photographs are copyright protected.

Originally published February 5, 2013

Baked Zucchini Fries | Persnickety Plates

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  1. Lisa says

    Mmmmm, these look super yummy!

  2. Angela Paris says

    Wow, these look amazing! Thanks for sharing these for the Zucchini round up… check my blog on the 16th to see if you are featured… 🙂

  3. Jarrod Kassis says

    5 stars
    Yum!

Melissa Williams/Persnickety Plates is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. For more details, please see my Privacy Policy & Disclosures page.

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