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A parchment linked baking sheet of baked zucchini fries

Baked Zucchini Fries

These Oven Baked Zucchini Fries are a healthy alternative to deep fried, and they're super easy to make! Nice and crispy on the outside thanks to panko breadcrumbs, these are a tasty, crunchy treat. 

Course Appetizer
Cuisine American
Keyword Panko, zucchini
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Calories 219 kcal
Author Katie Trant

Ingredients

  • 1 large zucchini sliced into 1/2 inch rods
  • 1/2 cup all purpose flour
  • 1 large egg
  • 1/4 cup milk
  • 1 cup panko breadcrumbs
  • 1/2 tsp finely ground sea salt
  • 1/4 tsp freshly ground black pepper
  • 1/4 tsp ground cayenne pepper
  • 2 Tbsp extra virgin olive oil
US Customary - Metric

Instructions

  1. Preheat your oven to 400°F / 200°C. Place a large cookie sheet into the oven to heat up.

  2. Slice the zucchini into wedges about 1/2 inch / 1.5 cm thick. 

  3. Place the flour into a shallow bowl. Whisk the egg and milk together in another shallow bowl. In a third bowl mix together bread crumbs, salt, pepper, and cayenne.

  4. Start your assembly line. First dredge the zucchini wedges in the flour, then dunk into the egg mixture, and lastly place into the bread crumbs, tossing to coat. 

  5. Place the coated zucchini fries on a parchment-lined baking tray while you get the remaining fries ready. 

  6. Remove the cookie sheet from the oven and spread 2 Tbsp of oil over the surface, or more as needed to ensure the surface is liberally coated in oil. Put the tray back into the oven for a couple of minutes to heat the oil. 

  7. Remove the cookie sheet from the oven and quickly arrange zucchini fries in a single layer. 

  8. Set the tray in the oven and bake for 10 minutes. Then remove the tray from the oven, turn fries over, and return to the oven to bake for another 10 minutes. 

  9. The zucchini fries are done when they're golden and crispy on the outside. 

  10. Serve immediately with a dip of your choice. 

Recipe Notes

Nutrition Facts
Baked Zucchini Fries
Amount Per Serving
Calories 219 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Cholesterol 48mg16%
Sodium 431mg18%
Potassium 294mg8%
Carbohydrates 26g9%
Fiber 1g4%
Sugar 3g3%
Protein 6g12%
Vitamin A 300IU6%
Vitamin C 14.4mg17%
Calcium 65mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.