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GET IT NOWMy Zucchini Fries Recipe Is Crispy, Cheesy Veggie Goodness
These zucchini fries are my favorite way to satisfy those cravings for parmesan french fries in a lighter, healthier way! I’ve been making them for years, and in fact, they’re one of my oldest zucchini recipes. Even my kids loved them when they were toddlers.
- Tender zucchini with garlic parmesan coating – These fries are lightly crisp on the outside, tender on the inside, and loaded with savory flavor with a light parmesan crust. You’ll actually want to eat your vegetables with these!
- No breadcrumbs or deep frying – I use parmesan cheese for the breading and bake the zucchini fries in the oven, so they’re healthier, naturally low carb, and gluten-free.
- Just 5 simple ingredients – If you’ve got zucchini, you probably have everything else you need in your pantry.
- Quick appetizer or side dish – My zucchini fries recipe takes just around 30 minutes! They’re a perfect summertime dinner side, but I also love them as an appetizer for parties or even a snack.
This is a simple, fun upgrade to my plain roasted zucchini, except my baked zucchini fries recipe has a crispy parmesan coating. Make it with me!
Ingredients & Substitutions
Here I explain the best ingredients for my zucchini fries recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Zucchini – Yellow squash works great, too! Of course, summer squash fries won’t actually taste like potatoes, so if you want a veggie option that tastes closer to those, make my rutabaga fries, yuca fries, or jicama fries instead.
- Grated Parmesan Cheese – This makes a healthy breading in place of breadcrumbs, and adds tons of flavor. I prefer grated parm from a shaker can for this recipe, because it doesn’t melt as easily. I don’t recommend using shredded cheese, which melts a lot in my experience.
- Egg – This helps the parmesan stick to the zucchini. A flax egg might work as an egg substitute.
- Spices – I kept it simple with just garlic powder and (optional) black pepper. You can also add other spices if you like, such as Italian seasoning, paprika, or onion powder.
How To Make Zucchini Fries
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Slice the zucchini. Cut the zucchini in half lengthwise, then in half lengthwise again. (You’ll end up with 4 wedges.) Repeat cutting lengthwise until you get thin strips, slightly less than 1/2 inch thick. Then, stack the pieces and cut them crosswise to the length that you want your zucchini fries.
- Coat in breading. To set up your breading stations, whisk the egg in a small shallow bowl, and mix the parmesan with spices in another shallow bowl. Dip each zucchini fry into the bowl with the egg, shake off the excess, and press into the cheese mixture to coat. (See my tips below on this part!)
- Bake until golden. Arrange the zucchini strips in a single layer on a lined baking sheet (again, see my tips below). Bake zucchini fries until deep golden brown. Flip them and rotate the pan halfway through. Eat them fresh while they’re hot!
My Tips For Crispy Results
- Use small zucchini if possible. Larger zucchini holds more water, which can make the fries soggy. I recommend getting small to medium ones if you can.
- If your zucchini is particularly “wet,” pat dry with paper towels after slicing. This helps the breading stick better and they crisp up more.
- Don’t add salt. Salting the zucchini before baking makes them mushy and too salty. The parmesan is already salty enough, anyway.
- For extra crispness, replace half the parmesan with breadcrumbs. I didn’t do this to keep this zucchini fries recipe light and easy, but not going to lie, parmesan alone is not as crisp as breadcrumbs. If you want to make the swap, replace half of it with panko breadcrumbs, gluten-free breadcrumbs (like I do for fried eggplant), or even almond flour (like I do for fried zucchini).
- Use one hand for the breading and the other for the egg mixture. This is my top tip, and I do this for all my breaded recipes! Breading can clump if it gets too wet, so using opposite hands helps to avoid this issue. Sometimes I even do this in batches: Keep most of the breading in a separate bowl, and add only a little at a time to the bowl where you’re dipping. This always keeps the breading clump-free.
- Parchment paper, foil, bare pan, or a rack? Decision time! Parchment paper doesn’t get your zucchini fries quite as crispy as aluminum foil or an unlined pan, but they don’t stick to it as easily. If you choose foil or a bare pan, coat with a generous layer of cooking spray. You can also bake the fries on a rack fitted over a baking sheet (the trick I’ve learned from cooking bacon in the oven), for extra air flow — translation: extra crispness!
- Don’t crowd the baking sheet. Make sure to leave space between the fries to help them get crispy.
- Want extra browning and crispness? You can pop the pan under broiler for a couple of minutes, or lightly pan fry them. Or just cook them in the air fryer for 7-8 minutes (similar to my air fryer zucchini, except in fry shapes instead of slices).
Zucchini Fries (Easy, Healthy Recipe)
My baked zucchini fries recipe uses just 5 ingredients and takes 30 minutes! They're healthy and easy, with a golden, crisp parmesan coating.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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Preheat the oven to 425 degrees F (218 degrees C). Line and lightly grease a baking sheet. (Parchment paper works best, but foil might be okay if you grease it very well.)
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Cut each zucchini in half lengthwise 4 times (to make eight long sticks from each squash). Then cut the sticks once crosswise, making 16 sticks from each squash, approximately 4 in (10 cm) long and 1/2 in (1 cm) thick. If the zucchini sticks feel "wet", pat them dry with paper towels.
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Prepare two shallow bowls – one with beaten egg and one with a mixture of grated parmesan cheese, garlic powder, and black pepper. Dip each squash stick in the egg, shake off the excess, then press into the parmesan mixture, coating all sides. (Use one hand for the egg and the other for the parmesan, to avoid getting too much egg in the parmesan which will make it clumpy.) Place on the prepared baking sheet in a single layer without touching.
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Bake for 15-20 minutes, flipping the fries and rotating the pan halfway through, until fairly dark golden. (The time can vary depending on the size of your zucchini strips.)
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Place under the broiler for 2-3 minutes, until darker golden and crispy.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 8 baked zucchini fries, about 4″ long each
- Tips: Check out my recipe tips above to help you get crispy zucchini fries that don’t turn out watery, prevent the breading from clumping, the best way to prepare your pan, how to get extra browning, and more.
- Storage: Keep leftovers in an airtight container in the fridge. I place them between layers of paper towels to absorb any moisture. They do get a little soggy, so you’ll need to crisp them up again when reheating.
- Meal prep: I don’t recommend making these ahead, but you can slice the zucchini in advance to save time.
- Reheat: You can pan fry or broil to make the zucchini fries crispy again, but my favorite method is to pop them in the air fryer for a couple of minutes.
- Freeze: Arrange the fries on a parchment lined baking sheet to freeze solid, then transfer to a freezer bag. Instead of thawing, bake from frozen until hot and crispy. (Thawing can make them mushy.) Lightly pan fry if needed to crisp up more.
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I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Zucchini Fries
Serving Ideas
Looking for the perfect pairing for your zucchini fries? Here are some of my favorites:
- Dipping Sauce – Totally optional, but it totally enhances the fry experience! I love them with my homemade marinara sauce (pictured above), but my quick ranch dressing, spicy mayo, or garlic aioli are also amazing with these.
- Burgers – My baked zucchini fries are perfect with beef burgers and bacon wrapped hot dogs. You can also change it up with a turkey burger, salmon burger, chicken burger, or smash burger.
- Fish – Repurpose the parmesan breading to make my parmesan crusted tilapia or parmesan crusted salmon. Double the parmesan!
- Chicken – Pair your fries with my crispy coconut chicken tenders or grilled chicken. It’s a kid-friendly combo that adults love, too!
255 Comments
peggyc5171
1Loved the advice to make it crispy and keep it crispy
Maya | Wholesome Yum
1Thank you, Peggy! Hope you liked these zucchini fries.
di
1Made theses tonight, used parchment paper and no sticking, nice and crispy love the flavor, I read the comment below and will try the rack next time
Laurie
0My son asked me to Rate this Recipe, He’s 18 and Autistic. He said you are his Favorite Cook and he loves when I Cook Your Recipes. He Especially loves your Zucchini Recipes, fries, baked, sauted. Next up is Zucchini Lasagna!
Maya | Wholesome Yum
0Awww, I’m so happy to hear that, Laurie! Thank you for sharing. And please tell your son I said thank you and this means a lot. Hope you both enjoy the zucchini lasagna, too!
Debbie
0I made zucchini fries last night and they were very good. Nicely crisp. I followed the recipe exactly. I lined the pan with parchment paper and lightly brushed it with olive oil.
B Surratt
1Can you use wire baking racks in the oven to achieve a crispy zucchini fry? (Set in a baking pan of course)
Maya | Wholesome Yum
0Yes, definitely! This is an older recipe from before I had racks like that, but I’ve had them for years and use them for everything these days, haha. I love this pan and rack set for all kinds of crispy foods, and it would work for zucchini fries, too.
Helen
1I rarely leave a comment on a recipe but I have to say that not only were these easy to make, they were also delicious and perfectly crispy! I did them in the oven on a tinfoil lined tray and it seemed to help brown them on all sides without me needing to flip them over half way through. Absolutely will make these again and again!
Kays
1This is seriously so good!! My and the kids just love them so much!‼️‼️
Laurel
0If you make these in the air fryer, how long and at what temp would you cook them? Thank you. Excited to try these!
Maya | Wholesome Yum
0Hi Laurel, I would recommend the same time and temp as my air fryer zucchini (which is similar, but sliced), but depending on how thick your zucchini strips are, it might be a couple minutes faster.
Dora Sun
0Hi Maya! I made zucchini fries yesterday, but it turned out not really successful. However, I will definitely try again! I was glad to find this healthier version of fries 😉
Maya | Wholesome Yum
0Sorry to hear you had issues, Dora! I can’t tell from your comment what wasn’t successful, can you please explain more?
Marty Jones
0The zuchinni fries recipe was totally awesome, its definitely a good way to get the same taste as you would from regular french fries but without all the calories, I made this recipe today it was excellent!
Wholesome Yum D
0That’s so great to hear, Marty! I’m glad you enjoyed the zucchini fries, thanks for giving them a try!
Kakimatheson
0I would have appreciated a way to have recipe as one screenshot.
Maya | Wholesome Yum
0Hi Kaki, My recipes are designed to be viewed on my website. I try to make them as compact as possible but with all the information needed and depending on your screen size, it’s not always possible to fit onto one screen. It can usually fit if you view it on a computer rather than a phone.
Wendy
0These were really good. I got them nice and crispy which we love. Served them with your tuna patties.
Maya | Wholesome Yum
0I’m so glad to hear that, Wendy! Sounds like a delicious meal.
Rhonda Watras-Gayman
0These were really tasty, especially with sour cream ranch.
Patricia Mehlman
0Made these last night for dinner. Easy to make. Used foil with some spray and they turned out very good. Two zucchini are too much for two people, so I only used one.
Barbara
0Delicious, will make again since i have a lot of them
Maya | Wholesome Yum
0Thank you, Barbara! Yes, it’s a great way to use up zucchini!
Karen McCarthy
0Delicious! And so much healthier than french fries. I did drizzle a little olive oil over them just because they looked a little dry, but oh my goodness they were yummy.
Carrie
0My family loves these zucchini fries. We make them regularly as long as someone is here to dip them (my husband doesn’t like to, but my daughter likes them enough to dry out her fingers with the fresh zucchini. We have served them to guests and had them disappear faster than anything else. My family likes spice, so we have adjusted spices to our liking. the only thing I tell them is that it has to be small, or it won’t stick when we dip the zucchini. This is definitely a keeper – printed it out for us and to share.
Maya | Wholesome Yum
0Thank you, Carrie! Yes, as you’ve found the spices are very flexible. I have some tips for dipping in the post above, too.
Irene
0Made these today and they were so easy and tasted great too! Will do them again for a quick snack. I also added a little of the Red Robin seasoning after they came out of the oven just to give them an extra kick. Enjoyed them with some ranch dressing.
Maya | Wholesome Yum
0Thank you, Irene! I’ll have to look into that seasoning, I like the restaurant and didn’t realize they sell one.
Mandi
0Very yummy recipe. Easy to make and kids love!!!!
Joan Ballanger
0My garden has an abundance of zucchini . So the recipe came at the perfect time. Even my husband who doesn’t like zucchini liked them.
Maya | Wholesome Yum
0Thank you, Joan! Zucchini season is the best! I love that your husband liked them even though he’s not a fan of zucchini.
Margaret Bryant
0THAT WAS SOOOOO GOOODDD! I meant to take a picture of them but my family ate them up!
I am going to make this again and take a picture of them. I wonder if you could do this in an air fryer? BUT YUM!
Maya | Wholesome Yum
0Thank you so much, Margaret! Good problem to have, haha. If you make them again and have a picture, post it on Instagram and tag me @wholesomeyum so that I can see! Yes, you can cook them in the air fryer. The time and temperature should be about the same as my air fryer zucchini.
Zuriel
0These are so good! The kids loved them. Going to try the air fryer method next time.
Joe
0These are a healthier alternative to regular fries and went perfectly with our turkey burgers. They were good with the ranch dressing. Reheating them in the air fryer made them crisp up nicely the next day.
Ofelia
0Love this fries is so good. I’ll make it again…
KTinNYC
0Thanks for the zucchini fries recipe Maya! I made it today for my 10 year-old son’s lunch and he really enjoyed it!
John Tyte
0Tasty, but not a hint of crispness. Followed the recipe but got a soggy result. Where could I have gone wrong?
Maya | Wholesome Yum
0Sorry to hear that, John! I have tips in the post above to get them crispier.
Shirley
0Can you make these ahead of time?
Maya | Wholesome Yum
0Hi Shirley, These are best if made fresh, but you can cut the zucchini ahead of time.
Brenda
0OMG? I just made these and they were so crispy and delicious.I didn’t change a thing they were perfect as is.Thank you so much, I cannot wait to try the zucchini quiche and fritters.
Jessica
0Do they tend to be kind of mushy inside, or did I cook mine too long?
Maya| Wholesome Yum
0Hi Jessica, It sounds like you may have overcooked them. They should be soft inside, but not mushy.
Gloria Pahl
0OMGosh!! This is an easy and delicious way to eat zucchini. My husband and son both loved it. We had it as a side dish to air fryer chicken, but it would be great as a snack as well. Will definitely be buying more zucchini to make this awesome dish!
Stephanie Tyler
0These Baked Zucchini Fries are awesome. I’m not a cheese person so I left off the Parmesan cheese. I will probably make these two to three times a week!
Carmella Goodman
0These zucchini sticks were a huge hit with my family. No dipping sauce needed. Thank you for this very easy recipe.
Babs
0These were top notch. My husband said more thatn once he would eat these ‘anytime’! Thank you for a great, easy low carb recipe.
Tina
0Note that if you use parchment paper, don’t broil on high. You will turn the paper into ashes 🙂
Melody
0Hi Maya. I want to make zucchini fries for meal prepping in a few weeks, so I want some tips on how to meal prep them? I want them to stay crispy the entire week. Thank you!
Wholesome Yum D
0Hi Melody, If you want them to be crispy while eating them as leftovers, I recommend reheating them in an air fryer or toaster oven.
Bryanna
0Can you please suggest something different to use than parmesan? I am dairy free. Thank you.
Sheril Van Avery
0Follow your heart has a dairy free parm, not too bad, I found it at Kroger and HEB in TX
Maya | Wholesome Yum
0Hi Bryanna, Depending on your dietary needs, you can use either bread crumbs (panko or regular), almond flour, or crushed pork rinds.
Anira
0Look so good. Am I missing where you state the oven temperature??
Maya | Wholesome Yum
0Hi Anira, The temperature is in the 1st step on the recipe card above. It’s 425 degrees F.
Marsha
0Can you use some bread crumbs too?
Maya | Wholesome Yum
0Hi Marsha, Yes, you can mix in bread crumbs with the parmesan if you like.
Susy Ball
0Can you fix the fries in a fry pan on the stovetop? It’s too hot to use the oven this time of year, especially in Texas! I live in California, hot there this time of year now, but I am visiting my mom right now. Also will these fries work with finely chopped mozzarella cheese instead of Parmesan?
Maya | Wholesome Yum
0Hi Susy, I have never made this recipe on the stovetop, so I can’t say for sure if it would work or not. If you try it out, please let me know the results! I don’t recommend using mozzarella, as it will be too melty.
Wendy
0These were so good!
Sandy Ward
0To make it vegan will it be good with a flaxseed meal instead of an egg? I like this recipe but haven’t made it yet. On a strict regimen.
Maya | Wholesome Yum
0Hi Sandy, Yes, a flax egg should work. They wouldn’t be vegan though, because the coating is parmesan.
Dixie L Daniel
0Do you have to turn them over if air frying, I’m new at this air frying. Thanks.
Maya | Wholesome Yum
0Hi Dixie, These zucchini fries are made in the oven, but yes, I would still recommend flipping if you use the air fryer.
Df
0These were so easy and I loved them. I wish I had made more. I used my airfryer and set to same temperature and cooked 8 minutes per side. I had put parchment in the basket so they wouldn’t stick. So I needs to turn them. Yummiest.
Jill
0These were so yummy! I would definitely make them again. I only had to cook them for 10-12 minutes in my oven?
Jill Franklin
0The flavor of this was really good. However, I couldn’t get the breading to stick to the outside and they ended up being limp. I’m just trying to figure out the whole breading thing, because I’ve tried this with the fried chicken and now the zucchini and fried onion rings. The fried veggies were a real mess. Not at all crispy. What am I doing wrong?
Maya | Wholesome Yum
0Hi Jill, I recommend a technique where you use different hands for the wet and dry. Breading can get clumpy if it gets wet, and then will no longer stick. Use one hand to dip into the egg wash, that same hand to place on top of the bowl with breading, and then use the other (dry) hand to scoop breading over the zucchini and remove from the breading. Hope this helps!
Maya
0It really was delicious. It didn’t look as pretty as in your pic, but the taste was excellent. I didn’t have parmesan cheese so I used mozzarella instead and I added onion powder with a little of Italian seasoning too. Could definitely snack on these while watching a movie.
Mary Ann Stoll
0Is the temperature of the oven secret???
Never found recipes without the info for the oven temperature? What gives?
Wholesome Yum M
0Hi Mary Ann, There’s no secret, the oven temperature and all other recipe specifics are listed on the recipe card. Preheat the oven to 425 degrees F. Enjoy!
Anne Rodkin
0These are so good. I did them in my air fryer at 390 degrees (default setting on my two drawer Ninja) for about 15 minutes. Not as crispy as regular fries, but really tasty with a nice crust.
Shelly
0Thanks for mentioning the air fryer. I have the same one as you and I’m going to try a couple to a few minutes longer for the crispness.
Angie
0I made these for my family and they were a hit, my husband said they taste like healthy mozzarella sticks lol. Definitely will make again when I’m stuck with zucchini!
Samantha
0Love love LOVE these! As did my non-keto family! Keep sharing your recipes!
Karol
0These were so delicious. The taste was yummy and I froze a bunch of them. They did come a bit too soft, so next time I’ll cut the cooking time to 15 minutes. Otherwise, a winner!!
Patty
0Do you think this recipe will work in an Air Fryer?
Maya | Wholesome Yum
0Hi Patty, Yes, you can cook them in the air fryer. Follow the time and temperature from my air fryer zucchini, but I’d check on them 2 minutes sooner.
Selena
0Maya! I have your new cookbook. This was one of the first recipes I tried when I began Keto in April 2021. I make these all of the time!!! They are delicious!!!! I also use your bacon-wrapped zucchini when I bake a batch of these!!! Thank you for helping me with Keto!!!