Description
Crispy and flavorful Baked Parmesan Zucchini Fries are a healthy and delicious snack or side dish. Coated in a seasoned flour mix, dipped in egg wash, and baked with a crunchy parmesan breadcrumb coating, these fries are perfect for a guilt-free treat or appetizer.
Ingredients
Units
Scale
General
- cooking spray OR oil
Flour Mix
- 1/3 cup flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Egg Wash
- 1 large egg
Parmesan Breadcrumbs
- 3/4 cup breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- ground black pepper to taste
Zucchini
- 1 pound zucchini cut into 1/2-inch sticks
Instructions
- Preheat Oven: Preheat your oven to 425°F. Prepare a baking sheet by coating it with cooking spray or oil. For easier cleanup, you can line it with aluminum foil, but note the fries may be slightly less crispy. Avoid using silicone baking mats or parchment paper as they can cause sogginess.
- Prepare Flour Mix: In a shallow dish or large zip-lock bag, combine ⅓ cup flour, ½ teaspoon garlic powder, and ¼ teaspoon salt. This will be used to lightly coat the zucchini fries.
- Prepare Egg Wash: Beat one large egg in a separate shallow dish until smooth. This will help the breadcrumb coating stick to the fries.
- Prepare Parmesan Breadcrumb Mix: In a third shallow dish or a 7×11 baking pan, mix together ¾ cup breadcrumbs, ⅓ cup grated Parmesan cheese, 1 tablespoon Italian seasoning, ½ teaspoon garlic powder, ¼ teaspoon salt, and ground black pepper to taste. This will provide a flavorful and crispy coating.
- Coat Zucchini Fries: First, dip the zucchini sticks into the flour mix to thinly coat them. Next, dip them into the beaten egg wash, ensuring they are well covered. Finally, press the zucchini sticks firmly into the Parmesan breadcrumb mixture to get a thick, even coating.
- Bake the Fries: Arrange the coated zucchini fries on the prepared baking sheet spaced slightly apart. Bake for 20 minutes or until they are crispy and golden brown, turning them once halfway through. To avoid tearing the coating, use an offset spatula to loosen any fries that stick to the pan.
- Serve: Serve the baked parmesan zucchini fries immediately with your favorite dipping sauces for a delicious snack or side dish.
Notes
- For extra crispiness, ensure the zucchini sticks are dried well before breading to reduce moisture.
- You can substitute Italian seasoning with a mixture of dried oregano, basil, and thyme if preferred.
- Use freshly grated Parmesan cheese for the best flavor and texture.
- If you want a gluten-free version, substitute regular flour and breadcrumbs with gluten-free alternatives.
- Don’t overcrowd the baking sheet to allow even baking and crisping.
- Use an offset spatula to carefully remove fries from the pan to keep the coating intact.
- Serve with marinara sauce, ranch dressing, or your favorite dips for added flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 7 g
- Cholesterol: 55 mg
