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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.
📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Healthy Ebook Bundle!
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
Maureen
0Great addition to the zucchini line up. Crispy outside and soft and creamy inside.
Larry
0Your good
Nejra
0Thanks for the recipe! I’m going to add it to my list! Just a heads up, did you mean to add kcal to the calories?
Wholesome Yum M
0Hi Nejra, kcal is often used interchangeably with calories.
Lynn
0Wondering if these would work in a convection oven or an air fryer machine?
Maya | Wholesome Yum
0Hi Lynn, 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. The convection setting on your oven would also work, but I would reduce the temperature by 25 degrees and check on them sooner.
Danielle
0I made these the other night, they were delicious!
sue
0need your help please. in the “tool” section you recommended a special non stick ribbed baking sheet…. I have that on order. in several comments, you suggest parchment paper. since I have the baking sheet coming… which do you recommend? thank you
Wholesome Yum M
0Hi Sue, One or the other would work. If you ordered the pan to use, then it will work great without needing the parchment paper!
Adriana Gutierrez
0Very good as a low carb noodle alternative under spaghetti sauce. Baked on convection 425°F for first half of bake, then 450° for the last 10 minutes.
Cali
0I’m not seeing any videos (under the “video” part of the page) to tap on and watch. Is it just me? I have no problem seeing or playing videos from other sites. Thank you!
Wholesome Yum M
0Hi Cali, Please make sure you are not viewing the website in ‘Reader Mode’ or in an RSS feed, the video will not work when either of those options are enabled.
Bill Guy
0Math correction: Cutting the zucchini lengthwise 4 times yields 16 long sticks. Cutting those once crosswise yields a total of 32 fries.
Maya | Wholesome Yum
0Hi Bill, The recipe card is correct – we are cutting them into 8 long sticks, not 16.
Amelia Blackwell
0Thank you so much, really a winner recipe!
Kora
0Made these to go with your coleslaw recipe and hamburgers on keto bunz turned out good and hubby liked them too 🙂
Janice Scott
0Thanks for such a great recipe. These fries are great with the commercial refrigerated Ceasar dressing as a dip!
Mallory
0Thanks for the great recipe! I enjoyed it very much!
JanieD
0Another winner. Unbelievable. I will make for lunch or snacks in the future. I made a mistake and peeled the zucchini but worked fine. So easy and great for dipping. Didn’t have to broil as they were very crispy and brown.
Lynda
0Love this recipe it is in my regular rotation. For me it works best using parchment paper greased with a bit of oil. Leftovers are great warmed up in the frying pan with a bit of oil.
Maureen
0Delicious guilt free snacking! This is my new favorite zucchini recipe. So good!
Megahn
0Parmesan did not stay on the zucchini.
Maya | Wholesome Yum
0Hi Megahn, Did you thoroughly pat the zucchini dry before dipping into the egg? If the zucchini is wet before it goes into the egg, the egg won’t stick and the parmesan won’t stick. I also have tips in the post above on preventing your parmesan mixture from getting too clumpy, which will prevent sticking.
Carole
0Thank you for the yummy recipe. Any one who takes a keto journey is always looking for healthy new ways to make low carb/keto foods.
carol
0Delicious! As close to french fries as you can get. I served mine with salt and malt vinegar English style.
Thank you so much for posting.
Sabrina Sperry
0This was great. Cut strips on the smaller size lengthwise or they get squishy. You can put them in a frying pan to crisp them up more or they are leftovers.
Danielle
0These are so delicious! I dip them in keto chili mayo – Yum!
Marge Florence
0These “fries” are the most delicious zuke recipe I have made. I’ve made them several times now for family and friends and everyone says they are wonderful. Thank you so much. I just wrote the recipe out to put in my “best recipes” box!
Janay Coleman
0It was messy to make but oh so worth it!!!! These came out delicious and I even cut them a little thinner so they were crispier! I also sprinkled more of the cheese/crumbs on them afterward since they had a hard time sticking even with the egg. Ther were so so good!
Kathy EH
0These were YUMMY–and satisfied that occasional carb crave! Even non-ketonian hubby and son liked them. And so easy to make :-D. I followed your suggestion to bake them on parchment paper, and they came out beautifully golden, crisp, and slid right off the baking sheet. (I used the convection setting on my oven.) A second batch is in the oven as I type this, which will go into the freezer to have on hand the next time I’m craving carbs! Thank you for a DELICIOUS and uncomplicated recipe!
Arena
0Sounds delicious and can’t wait to try it. Just wondering if anyone know how much a serving size weighs as preparation sizes differ.
Wholesome Yum M
0Hi Arena, It would be really difficult to give a serving size by weight because each piece of zucchini will not be equally dressed. A serving is 8 baked zucchini fries or 1/4th of the recipe.
Jeanell
0OMG these were so good. Perfect alternative to fries. We had these with some air fried chicken wings and ranch dressing. I made a second batch they were so good. Perfect with ranch dressing.
Marcia
0These were yummy! I was so glad to find a recipe that didn’t have pork rinds. Easy to make. I think I used more parmesan than the recipe calls for, but I had 3 zucchini. I’ll be making these again! Thank you!
Cherene
0Zoooooodles where have you been all my life!!!! I’m so excited these were amazing and I used a pan. Thank you so much for the recipe. I love your recipes they are really excellent.
Linetta
0Tried this tonight with keto chicken tenders. Was very happy with my meal! Thanks for the recipe!
Josh
0I was dubious about this recipe from the start. Using parmesan cheese as a breading never works. It sticks to the pan very well, but not what you are trying to cook. The egg doesn’t help, it just makes the messy lumpier…. Taste is great, and the idea is lovely, but execution is not good. An actual flour, like almond or nut flour, with the parm playing a more minor role would probably work better.
Raven S.
0Josh you need to use the grated (NOT shredded) parmesan that’s basically like a powder (or a flour, like you said.) I started out using the shredded parmesan, that REALLY did not work. I don’t know why I thought that was the type I was supposed to use. Switched to the grated and it was perfect. Sprinkled them with some shredded parm just because I could. I brushed a silpat with some oil and then sprayed the fries with some olive oil. They came out beautiful, didn’t need to be flipped or broiled. Had them with ranch and sf ketchup. Yummy!
Mindy Saline
0Josh,
I just made these today and was also worried about the parmesan sticking.
So I threw the parmesan, garlic powder and pepper in my Vitamix grain container and ground it up. You could do this in any blender.
I also used one hand for egg and one hand for cheese mixture and it turned out amazing!!!
I also used a non stick baking sheet too and all the cheese stuck to the zucchini.
Good luck next time!
Chris
0You can try using the Wisps available at Costco(most of them). They are a little more money than using grated parm and abut the same as fresh parm. BUT they are already super crispy. I use them on this and it comes out exactly the same as using bread crumbs except tastier and obviously no carbs for the Wisps. They have them in Cheddar and Parmesan. For some reason the cheddar are not carb free and are a little oily for my taste. You will need to crush them obviously as they are the shape of a small cracker.
Maya | Wholesome Yum
0Hi Josh, It sounds like your “breading” might have gotten too “wet”. If it gets covered in the egg, it won’t stick. Use two hands to coat, so that you have a wet hand and a dry hand, as shown in the video. Of course you’re welcome to add a nut flour to the breading if you like – I just wanted to make these with the most common ingredients for people. Hope this helps.
Stephanie
0Can you make these in an air fryer?
Maya | Wholesome Yum
0Hi Stephanie, Yes, the air fryer works. Follow the time and temperature from my air fryer zucchini, but I’d check on them 2 minutes sooner.
Patricia
0These were so good. I am in my second year of keto. Nice to have something crunchy and new! I put them in the convection oven setting at 210 c. No need to broil or pan fry, they came out crispy at about 15 minutes.
Dip was a mix of garlic mayo and plain yoghurt. Tasty. Thank you for posting them.
Jillian
0These are delicious and will be one of my healthy freezer food staples from here on out! That way I’ll always have a keto friendly healthy “guilty pleasure” side on hand to add to any meal, especially when I’m feeling lazy although trying new WholesomeYum recipes is one of my favorite things to do even on a weeknight after work. I will say my first attempt didn’t come out as crispy as I had hoped but maybe I’ll try using slightly smaller zucchini and/or turning my oven up a few degrees as it is slightly smaller than a standard oven so that may be the issue in my case.
PS – SPRINKLE THEM WITH TRUFFLE SALT AFTER THEYRE DONE, THEY ARE TOO DIE FOR!!
Priscila
0Love these! So yummy and satisfying.
Anita
0I love this recipe! My husband does too! I make these at least once a week
Debbie
0I am currently trying to do WW and I found your recipe and I am making for my dinner!! They look and smell delicious I can’t wait to taste them!! I am using my homemade spaghetti sauce..OMG!! I love these! Thank you so much!!
Elizabeth
0The Zucchini Fries were delicious. Thank you for sharing your recipes! I am always looking for recipes, especially vegetables, to cook without breading. Next time I will try cooking them in my new air fryer!
Celeste Ashton
0Made this today. It was yumalicious..made it in my air fryer.
Who thought you could be made with something so delicious with the humble zuke.
Jennifer Brewer
0What temperature did you use and for how long?
Thanks!
R Foy
0Looks great – Perfect for the zukes in the fridge as we speak!!
Caro
0Hi there! Could we do this recipe but with sweet potato or any kind of radish? (not a nightshade?)
Wholesome Yum L
0Hi Caro, I haven’t tried it with sweet potatoes or radishes. If you try it let me know how it turns out.
Sharon
0Wow! So freaking good! I loved them! What a great recipe! I’m so glad I discovered your website! Thanks!
Terese
0Thank you SO very much for all your hard work to make things so easy for all of us. I have an immune disease and have to focus on reducing inflammation in the body. These Keto recipes help doing this! I’m very grateful to you!
Lisa
0Have you tried this recipe in an air fryer?
Maya | Wholesome Yum
0Hi Lisa, I haven’t but readers told me they have and liked it.
Sharon
0Can you freeze them?
Maya | Wholesome Yum
0Hi Sharon, No, it’s not recommended to freeze these. They will be soggy.
Brenda
0oh my… 8 months now on Keto…. I was missing french fries…. this is great.
Chérie
0Why is it no one who shares keto recipes, well there are a few websites that do, tell us how much is a serving size?? My hubby and I look at recipes, but there is no serving size. I understand that per the nutrition information is per serving. But how much is a serving…. 1/2 cup, 1 cup, 2 cup? It’s great to share recipes, but it’s to difficult for me to know how much a serving is. I find wonderful dinner recipes, but know one tells us how much a serving is. Just what it yields and the nutrition information. Thank you for this recipe, I’m going to make these, but cut very thin and make a chip.
Maya | Wholesome Yum
0Hi Cherie, Every single one of my recipes lists the serving size. 🙂 You’ll find it on the recipe card above, in the Recipe Notes section.
Elita
0I think what Cherie means is that the serving sizes are listed as a fraction of the total recipe, as opposed to a specific measurement. Such as “4 servings” in the recipe card above, rather than something like “1/2 cup”, “4 oz.”, “60 grams,” “6 fries”, etc. If you are making the recipe, you should be able to count how many fries the total recipe yields and then divide by 4 to get the serving size, but some recipes are harder to do eyeball, say like with a stew or something of the sort.
Tara
0Yum! These zucchini fries are incredible, especially with that cheesy coating! I love how easily they come together.
Luci
0That’s a great alternative to French fries. This is a huge hit in my house.
Sues
0These are just awesome!! Way better than regular fries, if you ask me! I love that there are parmesan and garlic powder on them, too!
Kelly Anthony
0These crispy zucchini parmesan fries will be perfect in helping me eat healthier this new year.
Katie
0These look SO delicious! I love that they’re made with zucchini but still have that indulgent taste to them. Thanks for sharing!
Chantelle
0Your nutrition facts is the serving size the whole recipe or 1 zucchini? I’m doing keto and trying to keep track of everything… Thanks
Tameeka
0Hello what is considered a serving of the zucchini fries? A cup for 218 calories or the whole thing for 218 calories? Thank you
Wholesome Yum M
0Hi Tameeka, A serving is 8 (count) 4″ long zucchini fries.
Maya | Wholesome Yum
0Hi Chantelle, The nutrition info is per serving. The serving size is in the recipe notes above.
Esther Vandehey
0They were delicious, my whole family loved them. Baked perfectly in my toaster oven. Baked ten minutes on the bottom rack and then moved it to the top rack to bake for the last ten minutes.
Maya | Wholesome Yum
0Thank you for sharing, Esther! Love the idea of making them in the toaster oven.