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My 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.
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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)
By
My baked zucchini fries recipe uses just 5 ingredients and takes 30 minutes! They're healthy and easy, with a golden, crisp parmesan coating.
Instructions
[ See step photos See my tips ]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.
Did you make it? Leave a review or tag me @wholesomeyum on Instagram!
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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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! They also make the perfect crispy side for lobster rolls.
- 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
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.