Description
These Baked Parmesan Zucchini Fries are a healthy and delicious snack or side dish featuring crispy, golden zucchini sticks coated in a flavorful Parmesan breadcrumb mixture and baked to perfection in the oven.
Ingredients
Units
Scale
General
- cooking spray OR oil
Flour Mix
- 1/3 cup flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Egg Wash
- 1 large egg
Parmesan Breadcrumbs
- 3/4 cup breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- ground black pepper to taste
Zucchini
- 1 pound zucchini cut into 1/2-inch sticks
Instructions
- Preheat Oven: Preheat your oven to 425° Fahrenheit and coat a baking sheet with oil or cooking spray. Optionally, line it with aluminum foil for easier cleanup, but avoid silicone mats or parchment to maintain crispiness.
- Prepare Flour Mix: In a shallow dish or large zip-loc bag, combine flour, garlic powder, and salt.
- Prepare Egg Wash: In a separate shallow dish, beat the large egg thoroughly.
- Prepare Parmesan Breadcrumb Mix: In a third shallow dish or baking pan, mix together breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and ground black pepper to taste.
- Coat Zucchini: First, lightly coat the zucchini sticks in the flour mix. Next, dip them into the beaten egg. Finally, press them thickly into the Parmesan breadcrumb mixture to fully coat.
- Bake Fries: Arrange the coated zucchini fries on the prepared baking sheet and bake for 20 minutes, flipping once halfway through, until golden brown and crispy. Use an offset spatula to gently loosen any fries sticking to the pan.
- Serve: Remove from the oven and serve immediately with your favorite dips.
Notes
- For best crispiness, avoid using silicone baking mats or parchment paper as they trap moisture causing soggy fries.
- You can line the baking sheet with aluminum foil for easier cleanup but note it might slightly reduce crispiness.
- If fries stick to the pan, use an offset spatula to loosen them carefully without breaking.
- Feel free to swap Italian seasoning with dried herbs like oregano or basil for a different flavor.
- These fries are best served hot and fresh from the oven.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 55 mg
