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Baked Zucchini Fries

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  Baked Zucchini Fries are a delicious and easy way to add more healthy veggies to your life, and they are kid friendly!

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Flowers - Baked Zucchini Fries post

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Baked Zucchini Fries Recipe

I hope you had a wonderful Valentine’s Day!

Mine was filled with a quick coffee date with my husband before work, beautiful flowers from him and a walk with my son.  I planned to cook up a  nice dinner for Valentine’s Day but the crazy work week got the best of me and I was just plain exhausted when I got home last night.  All I wanted for Valentine’s Day was to spend time with my son and husband and go enjoy a meal out. Do you ever have those days?

We ended up going to one of my favorite local Mexican restaurants and ate devoured delicious salsa, tacos & sipped a couple of margaritas.  That is a good Valentine’s Day in my book.

fries - Baked Zucchini Fries

Now on to these yummy Baked Zucchini Fries. Do you need to encourage your kids to eat more veggies? Do you need to eat more veggies yourself?

These are your answer!

plate of Baked Zucchini Fries

You can use panko breadcrumbs or regular breadcrumbs for these zucchini fries. Are you not a fan of zucchini? This recipe would work great for other vegetables like squash or eggplant.

Baked Zucchini Fries with dip

You can eat these Baked Zucchini Fries as an appetizer, snack or side dish. I think they taste even better with a little dipping sauce. Check out some of the dips I found around the web that I think would be great for these. I made the spicy alioli dip and really liked the added spice.

Print

Zucchini Fries

  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Total Time: 22 minutes
  • Yield: 8 1x
  • Category: Side, Appetizer, Snack
  • Cuisine: American

Description

Zucchini fries are crunchy and healthy. Perfect for snacking, an appetizer or side dish.


Scale

Ingredients

  • Olive oil cooking spray
  • 1 tsp Italian Seasoning
  • 1 1/2 Tbsp. all purpose flour
  • 3/4 tsp salt
  • 3/4 c dried plain breadcrumbs (regular or panko)
  • 2 medium uncooked zucchini
  • 2 large egg whites

Instructions

  1. Preheat oven to 500 degrees (for crispier) or 425 degrees for those that like their fries less crispy.
  2. Coat a baking sheet with cooking spray or use aluminum foil.
  3. In a small bowl, mix together Italian seasoning, flour and salt and set aside. Place the breadcrumbs in a separate bowl and set aside. Place the 2 large eggs (the whites) in a separate dish and set aside.
  4. Slice the zucchini in half lengthwise and then each half into 2 pieces width wise. Next slice each chunk into 4 fries.
  5. Dredge the zucchini into flour, then egg whites, then the breadcrumbs making sure all sides are coated with each.
  6. Place coated zucchini on baking sheet and repeat for all zucchinis.
  7. Roast for about 10 minutes on 500 degrees or 12 minutes on 425 (until desired crispiness) turning once.

Notes

This technique works great on eggplant or summer squash as well. I baked mine on 500 degrees because I like fries crispy. You can bake them on 425 degrees for less crispy fries.

Recipe Source: Weight Watchers

For dip ideas:

Spicy Alioli from My Recipes

Easy Alioli from Epicurious

Onion Dip from Alton Brown

Homemade Ranch Dressing from Pioneer Woman

Have a wonderful weekend!

Julia

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Perfect Fries

Thursday 7th of March 2013

Getting children to eat vegetables can be tricky but this seems like a good solution. Thanks for sharing.

Stefanie @ Sarcastic Cooking

Monday 18th of February 2013

I have a husband that needs to eat more veggies. I have a frozen zucchini soooo this will work for us!

A Cedar Spoon

Monday 18th of February 2013

My husband is the same way..and I am sure my son will follow in his footsteps. :) I haven't froze a zucchini before--does is still taste pretty good once it thaws?

Louise

Sunday 17th of February 2013

This is such a great idea - I'm going to make a Paleo version of it with coconut flour and almonds :) I can't wait - I love zucchinis!

A Cedar Spoon

Monday 18th of February 2013

Thanks! A paleo version sounds great--I have not use coconut flour but need to learn more about this! Let me know how they turn out.

Mary @ Fit and Fed

Sunday 17th of February 2013

Yum, no one's going to pass up that zucchini! You got a lot of breading to stick to those zucchini spears. For a gluten-free version of panko bread crumbs you can crush up Rice Chex with a rolling pin. BTW, congrats on the site redesign, it looks nice!

A Cedar Spoon

Sunday 17th of February 2013

Thanks! Great idea for those that are gluten-free or want to watch how much gluten they eat. I will have to try that sometime.

zerrin

Saturday 16th of February 2013

Oh I know that kind of a tiring work day very well! We have to eat out order something to home then. If the place you eat is a nice one, it could be a good change. On such days, we sometimes have breakfast like meal for dinner, which is easier to prepare. Zucchini fries look great! It is definitely a good idea to love and eat zuchhini more often. I love to dip these fries into strained yogurt. YUM!

A Cedar Spoon

Saturday 16th of February 2013

Thanks! I love breakfast for dinner--I always forget to do that. Dipping these in strained yogurt sounds awesome- great idea.