June 17, 2021
With a crunchy panko crust, these easy baked zucchini fries are a healthy side dish or snack served with a roasted tomato dipping sauce.
The standard fried versions of French fries are total restaurant food. This just means that they’re not something you would attempt at home with a big vat of oil.
Of course there are exceptions for those who own an air fryer. That’s not a kitchen gadget I’ve added to my collection of small appliances, but never say never.
To be honest, fries are not something I order when I eat out. I might just take a few off my husband’s plate. Yes, I can be that person—on occasion.
When I make French fries at home, I always bake them.
And do I love oven fries!
It’s amazing what you can do with potatoes, a sheet pan, seasonings and a fraction of the oil required for deep-frying.
But that doesn’t mean you always have to make your fries with potatoes. If you haven’t tried them yet, baked zucchini fries might become your new favorite healthy remake of an unhealthy food.
I coat the outside in a mix of panko, Parmesan and spices, so they will satisfy your cravings for something crunchy.
When I am at the grocery or farmer’s market buying zucchini, I look for medium-sized ones that are all about the same diameter.
That makes it easier to cut the zucchini into similar sized batons. You just trim the zucchinis, quarter them lengthwise and slice them into sticks that are 3 inches long.
Keeping them pretty uniform means they will all have the same cooking time. So if all goes as planned, your zucchini fries will be consistently cooked.
Besides this strategy for cutting the zucchini, how you cook them matters, too.
I actually take a few cues from my baked chicken tender recipe, which is one of my 7-year-old’s absolute favorites.
For the irresistibly crunchy exterior, I combine panko breadcrumbs with dried oregano, thyme, garlic powder onion powder, salt, pepper and a pinch of cayenne.
Once the fries are coated, I bake them on a wire rack that I put in a sheet pan. This allows the heat to circulate around the fries. No soggy bottoms!
You can’t make these baked zucchini fries and not have some sort of sauce to go with them.
I’m more of a tomato sauce than ketchup person, so I use my favorite jarred marinated roasted tomatoes to make a super simple sauce.
All I do is puree the tomatoes with garlic, olive oil and a little Parmesan.
It’s so good with the fries!
This is what you need for the fries:
First, preheat the oven to 425 degrees F. Spray a wire rack with non-stick cooking spray and place it in a sheet pan.
Then combine the panko, Parmesan and seasonings in a large bowl. After that, whisk the egg and milk together in a small bowl.
Next, toss the zucchini in the flour, shaking off the excess.
Make sure to have all your stations ready before your start coating the zucchini. Dunk the batons into the egg and milk, followed by the panko and finally place them on the rack.
Repeat the process and put the zucchini in the oven.
While the fries are baking, use a food processor to whip up the roasted tomato sauce.
The fries are ready when they are lightly golden. The zucchini will still have a snap to it, which is different than the softer consistency of roasted diced zucchini.
I like to think of them as al dente, which is perfect to take on the tomato dipping sauce.
Best Healthy Zucchini Recipes
Baked Zucchini Corn Fritters
30-Minute Tomato Zucchini Orzo
Grilled Zucchini, Summer Squash & Corn
Zucchini Noodles & Cherry Tomatoes
Depending on the width of your zucchini, if the zucchini batons seem too thick, you can halve them.
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What temperature do you bake your zucchini fries?
425 degrees F. Thanks for catching that! I just updated the recipe.