Baked Parmesan Zucchini Fries

These Baked Parmesan Zucchini Fries are the perfect kid-friendly recipe when you’re looking for a healthy alternative to traditional fries. Simply dip zucchini sticks into flour, egg wash, and a Parmesan cheese and Italian breadcrumb mixture, then bake them in the oven for a crispy side. This quick and easy snack will be making a regular appearance in your kitchen all summer long!

If you think you’ve run out of new ways to cook zucchini, think again.

Recently I thought I had tried ANY and EVERY recipe out there that involved this summer squash.

From Zucchini Lasagna, Air Fryer Zucchini and Sautéed Zucchini and Squash, to sweeter treats like Chocolate Zucchini Bread and Lemon Zucchini Muffins…

I thought I had just about covered the gamut of potential ways you could cook zucchini.

Until what I think might be my favorite zucchini recipe of all time was created… these Baked Zucchini Fries.

(Big statement, I know. But wait until you try them out for yourself!!)

They have this crispy and crunchy Parmesan breadcrumb coating perfectly complimented by a soft and tender middle – that’s secretly HEALTHY for you!?

So whether you’re looking for a new side dish to try for dinner tonight, or need another way to get your kiddos to eat their vegetables, then this recipe is exactly what you need!

Ingredients

To make this Baked Parmesan Zucchini Fries Recipe you need:

• Zucchini. Four medium-sized ones that are at least 4 inches but no more 6 inches long. Avoid thick zucchini since you need to cut them into strips. Also, try to ensure they’re all about the same size so they cook up evenly.
• Flour. For best results, choose all-purpose or a gluten-free 1-to-1 blend. You don’t need much, just enough to lightly coat the zucchini sticks to help the egg and breadcrumbs stick. Steer clear of coarse options, like almond flour.
• Egg. Mix with milk to create a binder to hold the crumbs to the zucchini.
• Milk. Regular milk or a plant or nut-based alternative will work. My personal dairy-free preference is a full-fat oat milk for its’ creamy texture and mild flavor.
• Breadcrumbs. Use a plain, unseasoned, and fine variety. Avoid coarse or thick options like Panko breadcrumbs as the smaller types will stick better. Aleia’s has a great gluten-free kind, if needed.
• Parmesan cheese. You want it finely grated so it mixes easily with the breadcrumbs. Shredded doesn’t stick well. If you need, you can sub with a vegan Parmesan.
• Seasoning. Store-bought or homemade Italian seasoning blends both work fine. But trust me, making your own is so easy! Opting for Italian seasoned breadcrumbs will save you time. But, make sure to reduce the salt by at least half and leave out the Italian seasoning if you do.

How to Make Baked Parmesan Zucchini Fries

The basic steps for making Baked Parmesan Zucchini Fries are simple to follow:

Cut into Fries

To get flavorful and crispy zucchini fries, they need to be cut consistently. If there are uneven sections, they will not cook well.

Slice both ends of the zucchini off. Cut the main part of the vegetable into quarters lengthwise.

Coat the Zucchini

Much like other breaded chicken or veggie recipes, we’ll be using the three-bowl technique for this one.

In the first shallow bowl, pour the flour in the third small bowl

In another one, whisk together the egg and milk.

Last, mix together the breadcrumbs, Parmesan cheese, salt, pepper, seasoning blend, and garlic powder.

Working in batches of 2-3, dredge zucchini strips in the flour first. Shake off any excess particles or the egg mixture won’t stick well.

Then, place the zucchini in the egg wash. Use a fork to pick up the zucchini and flip it over to evenly coat all sides. Allow the extra egg to drip off before moving to the next bowl.

Finally, coat the fries in the breadcrumb, cheese, and spices. Use a fork to press the vegetables into the mixture so the coating sticks.

Bake in Oven

Be sure your oven is fully preheated to 425℉. If the oven is super hot when you put the fries in, they might not get as crispy.

Line a sheet pan with parchment paper. Carefully place the zucchini fries in a single layer on a prepared baking sheet. You do not want any of them touching, as those areas won’t full crisp up.

Bake for 18-20 minutes. Be sure to flip them over halfway through so all sides are exposed to the heat.

While it is not necessary, you can spritz the zucchini fries with olive or avocado oil cooking spray. This will add a nice golden color and even more crunch.

Serve with Sauces

It will be tempting to eat these as soon as they come of the of the oven because they are so good!

However, they are super delicious with your favorite dipping sauce. Try one of these varieties when you enjoy your zucchini fries as appetizers or a side dish:

• Marinara
• Ketchup
• Garlic Aioli
• Avocado Ranch Dressing
• Secret Sauce
• Remoulade
• Chick-fil-a Sauce
• Sriracha Mayo

Meal Prep and Storage

• To Prep-Ahead: You can slice the zucchini up to one day ahead of time.
• To Store: Baked fries are best enjoyed immediately. But, you can keep extras in an airtight container and keep in the fridge for up to 3 to 4 days.
• To Freeze: It is not recommended to freeze as the zucchini will be mushy and watery when thawed.
• To Reheat: Pop fries back in a 350℉ oven for 5-10 minutes or in an air fryer for a few minutes to heat them up and get a crispy outside. Avoid heating in the microwave as they will tend to get soggy.

Dietary Modifications

The recipe you’ll find below is already vegetarian, nut-free, and refined sugar free as written.  Here are some adjustments and substitutions you can make to help it fit your other dietary requirements:

• Gluten-free: Use a wheat-free flour and breadcrumbs.
• Dairy-free: Choose a plant-based milk and a dairy-free Parmesan cheese.

FAQs

Expert Tips and Tricks

• Keep it even. Make sure you cut the zucchini in consistent sizes so each piece cooks the same!
• Don’t skip a step. Be sure to go in order when you are coating the zucchini. Flour first, then egg, and finally breadcrumbs.
• Give it a tap. Gently touch the fries to the edge of the bowl after dipping in flour to remove any extra that is still hanging on.
• Heat it up. Preheat the oven fully for best results.
• Eat them quick! Serve these fries hot and with your favorite dipping sauce.

Make it a Meal

Baked Parmesan Zucchini Fries go AMAZING with these main dishes:

• Air Fryer Hamburgers
• Lemon Garlic Baked Salmon in Foil
• Honey Balsamic Glazed Chicken
• Salmon Burgers
• Baked Honey Mustard Chicken
• Air Fryer Salmon

More Zucchini Recipes

If you just can’t get enough zucchini, try one of these delicious recipes next:

• Zucchini Fritters
• Baked Zucchini Fries
• Zucchini Lasagna
• Sauteed Zucchini & Squash
• Zucchini Soup

4.75 from 4 votes

Baked Zucchini Fries Recipe

These Baked Parmesan Zucchini Fries are the perfect kid-friendly recipe when you're looking for a healthy alternative to traditional fries. Simply dip zucchini sticks into flour, egg wash, and a Parmesan cheese and Italian breadcrumb mixture, then bake them in the oven for a crispy side.

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Course Side Dish

Cuisine American

Keyword baked zucchini fries, healthy, oven baked, Parmesan zucchini fries, vegetarian, zucchini fries

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 5 servings

Calories 119 kcal

Ingredients

• 4 medium zucchini squash or about 1 to 1 ¼ lbs.
• ¼ cup flour all purpose or a gluten-free 1-to-1
• 1 large egg
• 1 Tbsp. milk regular, oat, soy, or nut-based
• ½ cup breadcrumbs plain, gluten-free if needed
• ½ cup Parmesan cheese grated
• 1 tsp. salt to taste
• ¼ tsp. black pepper to taste
• 1 tsp. Italian seasoning
• ¼ tsp. garlic powder
• Parsley curly, finely chopped

Instructions

1. Preheat oven to 425 degrees.
2. Trim the ends from the zucchini and cut into quarters lengthwise.
3. Whisk together egg and milk in one shallow bowl, combine the breadcrumbs, Parmesan cheese, salt, pepper, italian seasoning, and garlic powder in another shallow bowl, and place flour in the third shallow bowl.
4. Toss 2-3 zucchini fries in the flour (making sure to shake off any excess) and then dip in the egg wash. Using a fork, pick up the zucchini to let the extra egg wash drip off. Finally, coat with the breadcrumb mixture, pressing it in to make sure it sticks. Repeat with the remaining zucchini strips.
5. Line a large baking sheet with parchment paper and place zucchini strips in a single layer, paying careful attention that they do not touch.
6. Bake for 18-20 minutes, flipping them over halfway through. Sprinkle with finely chopped parsley and serve warm with ketchup, ranch, or marinara sauce. Enjoy!

Recipe Video

Recipe Notes

Meal Prep and Storage

• To Prep-Ahead: You can slice the zucchini up to one day ahead of time.
• To Store: Baked fries are best enjoyed immediately. But, you can keep extras in an airtight container and keep in the fridge for up to 3 to 4 days.
• To Freeze: It is not recommended to freeze as the zucchini will be mushy and watery when thawed.
• To Reheat: Pop fries back in a 350℉ oven for 5-10 minutes or in an air fryer for a few minutes to heat them up and get a crispy outside. Avoid heating in the microwave as they will tend to get soggy.

Nutrition Facts

Baked Zucchini Fries Recipe

Amount Per Serving

Calories 119 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 2g13%

Trans Fat 0.004g

Polyunsaturated Fat 0.5g

Monounsaturated Fat 1g

Cholesterol 40mg13%

Sodium 636mg28%

Potassium 61mg2%

Carbohydrates 14g5%

Fiber 2g8%

Sugar 1g1%

Protein 7g14%

Vitamin A 144IU3%

Vitamin C 0.02mg0%

Calcium 164mg16%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.