Baked Parmesan Zucchini Fries

Crispy on the outside and soft on the inside, these Baked Parmesan Zucchini Fries are the perfect way to sneak in your vegetables at dinner!  Baked zucchini fries are quick, easy, gluten-free, and a healthy alternative to normal french fries!

Favorite Zucchini Recipe = Baked Parmesan Zucchini Fries!!

It has become pretty obvious to me that my love for zucchini has taken over the site the past few months.

From Zucchini Lasagna Roll-Ups and Sauteed Zucchini and Squash, to Paleo Lemon Zucchini Muffins, I have just about covered the gamut of potential ways you can cook zucchini.

Until what I think might be my favorite zucchini recipe was created.  All on a whim one concoction-cooking night in the kitchen… these Baked Parmesan Zucchini Fries were born!!

Recipe Testing Baked Zucchini Fries

The first round of recipe testing these baked zucchini fries actually ended up not-so-crunchy and actually rather bland.

After a second round of baking up these Parmesan zucchini fries I realized we were ALMOST there.

And then it was as if the zucchini gods smiled down on me and the most delicious baked zucchini fries recipe was created.

How to Make Baked Zucchini Fries

When making these Parmesan zucchini fries you are going to need three shallow bowls with the following ingredients in each:

• Bowl 1: Tapioca, Arrowroot, or Corn starch.  (Any of these will work great!)
• Bowl 2: An egg + milk (almond, soy, or cashew milk work, too.)
• Bowl 3: Bread crumbs + Parmesan cheese blend (Gluten-free bread crumbs are used in this recipe.)

It is very important that you do not leave any of these bowls out.

You may be tempted to skip the starch bowl or go straight to the bread crumb and cheese bowl, but trust me when I say… your Parmesan zucchini fries will not come out nearly as good!  (This is what I did in failed recipe attempts #1 and 2!)

So go ahead and follow those directions to get perfectly crisp baked zucchini fries!

BAKED Zucchini Fries and Not Fried

Now that you have coated your zucchini fries in Parmesan cheese goodness, what’s next?

In this recipe you will see that we make our Parmesan zucchini fries a bit healthier by baking them in the oven instead of frying them.

Honestly, I do not think you will miss the oil one bit since the zucchini already carry so much moisture!

Sheet Pan Full of Zucchini Fries

You will want to line a large baking sheet with parchment paper (I do not recommend aluminum foil for this recipe!) and lay your zucchini fries out in a single layer.

I said SINGLE layer here.  No overlapping, squishing, or trying to fit in that last fry.

Keep your zucchini fries evenly spaced, don’t let them touch, and you will get perfectly crisp baked zucchini fries!

Serving and Reheating Parmesan Zucchini Fries

These Parmesan Baked Zucchini fries are a wonderful way to sneak in vegetables when you have a picky eater.

You can serve them up with your favorite french fry condiment such as ketchup, sriracha, or even marinara sauce.

As for reheating, the best way to reheat these baked zucchini fries is in the oven or toaster oven.

If you heat them up in the microwave they tend to get a bit smushy and lose their crisp!

4.5 from 2 votes

Print

Baked Parmesan Zucchini Fries

Crispy on the outside and soft on the inside, these Baked Parmesan Zucchini Fries are the perfect way to sneak in your vegetables at dinner!  Baked zucchini fries are quick, easy, gluten-free, and a healthy alternative to normal french fries!

Course Side Dish

Cuisine American

Keyword baked zucchini fries, Parmesan zucchini fries, zucchini fries

Prep Time 20 minutes

Cook Time 25 minutes

Total Time 45 minutes

Servings 5 servings

Calories 150 kcal

Ingredients

• 1.5 pounds zucchini about 3 medium zucchini
• 3-4 Tbsp. tapioca starch
• 1 egg whisked
• 1 Tbsp almond milk
• ½ cup bread crumbs* gluten-free
• ½ cup Parmesan cheese
• ¾ tsp. salt
• ¼ tsp. pepper
• ½ tsp. Italian seasoning
• ¼ tsp. garlic powder

Instructions

1. Preheat oven to 400 degrees.
2. Cut zucchini into 4-inch long and 3/4-inch thick strips.
3. In one shallow bowl whisk together egg and milk.
4. In another shallow bowl combine bread crumbs, Parmesan, salt, pepper, Italian seasoning, and garlic powder.
5. In a third shallow bowl place 3-4 tablespoons tapioca starch.
6. Take 4-5 zucchini fries and toss them in the starch (making sure to shake off any excess), dip in the egg wash, and then coat with the bread crumb mixture. Repeat with remaining zucchini strips.
7. Place zucchini fries on a large baking sheet lined with parchment paper and bake in preheated oven for 25-28 minutes.
8. Serve warm with ketchup or marinara sauce and enjoy!

Recipe Video

Recipe Notes

*You can use Chickpea Crumbs or Low-Carb crumbs for a lower-carb variation.

Nutrition Facts

Baked Parmesan Zucchini Fries

Amount Per Serving

Calories 150 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 2g13%

Cholesterol 39mg13%

Sodium 553mg24%

Potassium 397mg11%

Carbohydrates 20g7%

Fiber 2g8%

Sugar 4g4%

Protein 7g14%

Vitamin A 400IU8%

Vitamin C 24.3mg29%

Calcium 176mg18%

Iron 1.5mg8%

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

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