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Katie's Cucina » Recipes » Appetizer

Baked Zucchini Fries

Published: Jun 20, 2013 · Modified: Feb 4, 2020 by Katie · This post may contain affiliate links

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baked zucchini fries via KatiesCucina.com

Looking for a healthy alternative to french fries? Why not try my baked zucchini fries? Much healthier than the fried variety and gives your brain an illusion that you are eating steak fries. I served these up last week when I made the spicy beef sliders. My husband is a big fan of zucchini so I didn’t expect any gripes or moans to come from him when he saw I was serving up a side of zucchini fries with our burgers. We do not eat french fries often and since making these zucchini fries over the past year we rarely ever eat traditional french fries with our burgers.

I digress.

As I suspected, I was correct. He was actually really excited to have zucchini fries with his burger! Which I think, secretly is partly why I married the man. He loves his veggies just like I do! I served up a side of the cilantro jalapeno sauce I served with the burgers. I recognize this makes these “healthy fries” a tad bit worse for you, but listen… you have to live a little! These fries are good on their own but great with the sauce! The next time you fire up the grill and cook burgers–think about making these baked zucchini fries instead of the traditional potato french fry!

baked zucchini fries via KatiesCucina.com

Adapted from Weight Watchers

crispy baked breaded zucchini fries in a bowl next to dip with sliders in background.

Baked Zucchini Fries

Looking for a healthy alternative to french fries? Why not try my baked zucchini fries? Much healthier than the fried variety and gives your brain an illusion that you are eating steak fries.
5 from 1 vote
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Course: Appetizer, Side Dish
Cuisine: American
Diet: Vegetarian
Prep Time: 15 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 25 minutes minutes
Servings: 4 servings
Calories: 316kcal
Author: Katie

Equipment

  • 1 Oven
  • 3 Mixing Bowl
  • 1 Food Processor

Ingredients

For the Fries:

  • Cooking Spray
  • ¼ cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon Italian seasoning
  • 1 tablespoon parmesan cheese grated
  • 1 cup panko breadcrumbs
  • 3 large eggs whites whisked until bubbles form
  • 2 medium zucchini

For the Sauce:

  • ½ cup mayonnaise
  • 1-½ cups cilantro leaves
  • 1 jalapeno seeded
  • 1 tablespoon lemon juice

Instructions

  • Preheat the oven to 425 degrees Fahrenheit.
  • Spray a baking sheet with cooking spray. Then in a shallow bowl combine all-purpose flour, salt, italian seasoning, and parmesan cheese, mix well. In another shallow dish place panko breadcrumbs. In another bowl whisk egg whites until frothy. Place egg whites in a shallow bowl.
  • Slice the zucchini in half (lengthwise) and then each half into 2 pieces (widthwise). Then, slice each zucchini chunk into 4 fries. Dredge the zucchini fries in the flour mixture and then dip into egg whites followed by the panko bread crumbs. Place coated zucchini on baking sheet and repeat with the remaining ingredients. Bake for 12 minutes until golden brown.
  • For the Sauce & Slaw: In a large food processor add the mayonnaise, cilantro leaves, jalapeno and lemon juice. Puree for 30 seconds until cilantro leaves and jalapeno are mere specs!

Notes

Serve these with your favorite dipping sauce.

Nutrition

Calories: 316kcal | Carbohydrates: 21g | Protein: 7g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 13mg | Sodium: 937mg | Potassium: 387mg | Fiber: 2g | Sugar: 4g | Vitamin A: 675IU | Vitamin C: 25mg | Calcium: 76mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @KatieJasiewicz or tag #katiescucina!
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About Katie

Katie is a busy mom of 2 children who loves to feed her family delicious meals that don't take hours to cook! She started her blog 15 years ago as a way to help others get cooking in the kitchen.

Reader Interactions

Comments

  1. DonnaFaz

    August 18, 2013 at 9:36 pm

    Wow! These look fabulous. I’ll be trying them asap. I’ve posted some of my favorite zucchini recipes.

    Reply
    • Katie

      August 19, 2013 at 3:57 pm

      Thanks they are so good and will use up a decent amount of zucchini!

  2. Nutmeg Nanny

    July 03, 2013 at 11:32 pm

    These look fantastic! I’ve really been craving zucchini fries lately 🙂 too perfect!

    Reply
    • Katie

      July 09, 2013 at 11:06 am

      Thanks Brandy! They are so good!

  3. addie | culicurious

    June 27, 2013 at 7:34 am

    These look delicious, Katie! I love zucchini served in nontraditional ways. it’s so versatile! 🙂

    Reply
  4. Stephanie @ Eat. Drink. Love.

    June 23, 2013 at 1:24 am

    I only wish I could get my husband on board with these! They look so good!

    Reply
  5. Suzanne

    June 21, 2013 at 9:49 pm

    My husband also loves zucchini as a side to burgers – usually we grill it, but will have to try this method of cooking them.

    Reply
    • Katie

      June 24, 2013 at 11:10 pm

      We normally grill zucchini all summer long as well. This is a nice alternative!

  6. Maegan @ The BakerMama

    June 21, 2013 at 3:25 pm

    These look awesome and easy! I would much rather serve these to my toddler (and myself) than fried potatoes! And I know we would gobble them right up!

    Reply
    • Katie

      June 24, 2013 at 11:10 pm

      Maegan, I hope you guys try them soon!

  7. Shaina

    June 21, 2013 at 11:37 am

    Making “healthy fries” out of veggies is such a great idea. Ive done it with eggplant! Zucchini is next on my list!

    Reply
  8. Cathy Pollak ~ Noble Pig

    June 21, 2013 at 9:58 am

    Bring on the zucchini! Love these Katie!

    Reply
  9. Ashley Bee (Quarter Life Crisis Cuisine)

    June 21, 2013 at 9:46 am

    This will be great when the zucchini is eeeeverywhere this summer 🙂

    Reply
  10. Caroline Taylor

    June 21, 2013 at 8:02 am

    I like the sound of these especially with the Parmesan!

    Reply
  11. rebecca

    June 21, 2013 at 8:01 am

    these look great need to get my finger out and plant this years zucchini 🙂

    Reply
    • Katie

      June 21, 2013 at 2:39 pm

      Rebecca if you grow your own you should definitely have enough zucchini to try this recipe and more!

  12. Katrina @ In Katrina's Kitchen

    June 21, 2013 at 7:26 am

    I love veggies too- and specifically zucchini this time of year! I can’t wait to slice up some of my own 🙂

    Reply
  13. Jo-Anna

    June 20, 2013 at 10:28 pm

    Oooooh, I just know I’d love these! I love zucchini in anything! Pinning these!

    Reply
    • Katie

      June 21, 2013 at 2:36 pm

      Thanks Jo-Anna! They are so good!

5 from 1 vote (1 rating without comment)

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I'm Katie Jasiewicz: home cook, food blogger, and recipe developer. A busy mom of two children who loves to feed her family delicious meals that don’t take hours to cook! My mission is to create easy-to-make modern comfort food for the busy family. (more)

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