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A parchment linked baking sheet of baked zucchini fries
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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 219kcal

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

Instructions

  • Preheat your oven to 400°F / 200°C. Place a large cookie sheet into the oven to heat up.
  • Slice the zucchini into wedges about 1/2 inch / 1.5 cm thick. 
  • 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.
  • 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. 
  • Place the coated zucchini fries on a parchment-lined baking tray while you get the remaining fries ready. 
  • 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. 
  • Remove the cookie sheet from the oven and quickly arrange zucchini fries in a single layer. 
  • 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. 
  • The zucchini fries are done when they're golden and crispy on the outside. 
  • Serve immediately with a dip of your choice. 

Notes

  • Nutrition values are an estimate only! 
  • The dredging --> dunking --> coating process will be a lot less messy if you make sure to use one hand for all of the dry steps (dredging and coating) and the other hand for the wet step (dunking).
  • Recruit a friend / kid / helper and create a zucchini fry assembly line to make this faster / easier! But even if you go at it solo, I promise it'll only take 10-ish minutes to get through the whole batch.
  • What kind of oil do you recommend for this recipe? Confession: I use olive oil for pretty much everything. Yes, it goes above its smoke point in this recipe. No, that doesn't freak me out. But you could certainly replace it with a neutral flavoured oil with a high smoke point such as canola or peanut oil.
  • Can this recipe be made gluten-free? Again, this is not something that I've tried, but I don't see any reason why you couldn't replace the all-purpose flour with a gluten-free blend, and there are certainly gluten-free breadcrumbs on the market.
  • I can't find panko bread crumbs! Bummer, dude. Check the Asian section of your grocery store, or a specialty Asian market for panko. And if you can't find them, regular bread crumbs will also work. I've also been known to mix half regular bread crumbs with half crushed potato chips for a panko-like effect.
  • Can I make this recipe in advance? You can get the fries coated and ready to bake in advance, but once they're cooked you're going to want to eat them pretty much immediately so they don't get sad and soggy. Nobody wants sad and soggy zucchini fries. 

Nutrition

Calories: 219kcal | Carbohydrates: 26g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 431mg | Potassium: 294mg | Fiber: 1g | Sugar: 3g | Vitamin A: 300IU | Vitamin C: 14.4mg | Calcium: 65mg | Iron: 2mg