Oven Baked Parmesan Zucchini Fries

By Updated on

These baked Parmesan Zucchini Fries are the absolute best alternative to traditional french fries. They are super crispy, covered in a delicious Parmesan breading, and ready in less than 25 minutes.

107 CALORIES14g CARBS3g FAT9g PROTEIN
1 Comment

If you are a huge lover of french fries but are trying to cut back on the carbs, make these parmesan zucchini fries instead! They are crispy, salty, and nutritious- perfect for when that fry craving hits! Trust me, this tasty side dish goes with just about everything.

Love fries? So do I! When I started to eat a healthier lifestyle, one of the first recipes I attempted to make healthier was french fries- just without using white potatoes.

So far, I've made fries using:

For today's recipe, all you need is zucchini, parmesan, and crunchy panko breadcrumbs to make some zucchini fries that your whole family will love. The zucchini is roasted until tender, and the outside gets nice and crispy with a few minutes under the broiler before serving.

I like to add Italian spices and serve veggie fries with a side of marinara sauce, but you can substitute any spices you like. I have tried these oven-baked zucchini fries with Greek seasoning, steak seasoning, and lemon pepper, and they taste delicious every time! They are also delicious with all your favorite dipping sauces.

Ingredients for baked zucchini fries including sliced zucchini, eggs, breadcrumbs, and Parmesan cheese.

Key Ingredients For Parmesan Zucchini Fries

You might already have everything you need to make these crispy zucchini fries! Here's a bit more information about what I used.

  • Zucchini: For the entire recipe, I used about four zucchinis. You'll use more or less than this, depending on the size of the zucchini you are using and the width of the zucchini sticks.
  • Egg Whites: You don't need the egg yolks. Using just egg whites is a way to add some protein without cholesterol. You can also use the whole eggs and include the yolks. 
  • Parmesan cheese: For the best flavor, I suggest shredding the parmesan cheese at home! Grated, shredded, or 
  • Panko Breadcrumbs: You don't have to use Panko ones, but I love their texture! Regular bread crumbs are a perfect substitute.
  • Spices: For these fries, I used Italian seasoning, garlic powder, red pepper flakes, and salt and pepper. You can also use dried basil, oregano, 
  • Cooking Spray: Use a low-fat cooking spray, so it doesn't make the fries more unhealthy. You could also lightly coat with olive oil. 

Note: For a full list of ingredients and detailed instructions on how to make these zucchini fries, take a look at the printable recipe card at the bottom of this post!

What To Serve With Baked Zucchini Fries

What goes better with fries than a nice juicy burger? Not much! Try these crunchy zucchini fries with an Italian beef burger. They have lots of similar flavors, including garlic and onion. Or, I highly recommend sinking your teeth into some portobello mushroom burgers. The mushrooms are cooked into the beef or turkey patties. They are unforgettable!

If you like a burger with a little heat to it, try this jalapeno cheddar black bean burger. You won't believe they are vegetarian!

Recipe Tips And Ideas For Homemade Zucchini Fries

Follow these tips to make sure that the zucchini fries turn out amazing every single time!

  • You can use aquafaba instead of egg whites. Just whisk the bean juice until it is frothy so that it will have the same texture on the fries. Then swap in nutritional yeast and you have a vegan version of these zucchini fries.
  • Do not let the zucchini fries touch on the baking sheet to avoid them touching each other and the breading coming off. Thye also won't get that delicious golden brown exterior if they are too close together.
  • Flip the fries over halfway through baking so that the bottoms don't burn.
  • If you want them to get extra-crispy, leave them under broil for about 2-3 minutes.
  • For easy clean-up, cover the baking sheet with parchment paper or aluminum foil.

Oven baked parmesan zucchini fries on a baking sheet with marinara sauce.

Frequently Asked Questions About Parmesan Zucchini Fries

Here are some questions I frequently get asked about by some readers...

How do you make them gluten-free?

If you want gluten-free fries, I suggest using crushed pork rinds instead of Panko bread crumbs. They are the best substitute that will still make them taste nice and crunchy. You can also find some gluten-free panko breadcrumbs in some grocery stores!

Is this recipe low-carb?

No, this is not a low-carb recipe. I used bread crumbs which are known to have more carbs in them. Swap them out for crushed pork rinds to make it low-carb and keto friendly recipe. For best results, swap in a combination of crushed pork rinds and a light dusting of almond flour to make sure the coating sticks to the zucchini strips.

Can you make zucchini fries in the air fryer?

Yes! You can easily make this recipe in the air fryer. Just let them air fry at 400 degrees F for about 8-10 minutes. Shake the basket after about 15 minutes so they get crispy on all sides.

What is a healthy dipping sauce for zucchini fries?

I have lots of recipes for sauces and condiments that are healthy and taste fantastic with these fries!

If you want an Italian dipping sauce, make some homemade marinara sauce to serve as a side dish. This healthy honey mustard is also a very popular choice for veggies fries. Lots of people also love serving zucchini fries with some creamy avocado dressing!

Do you peel zucchini before you make fries?

No, you do not have to peel zucchini before you slice them into fries. However, this is a personal preference, so if you don't like the peel, you can certainly remove it.

How do you store leftover zucchini fries?

These fries don't stay crispy for very long, so eat them when they are fresh. To store leftovers, keep them in an airtight container in the refrigerator. They will stay fresh for up to 3 days.

How to reheat baked zucchini fries?

The best way to reheat zucchini fries is n the oven. Preheat the oven to 375 degrees and spray the leftover zucchini with cooking spray. Then reheat for 8-12 minutes until hot and crisp. These also reheat well in the air fryer or toaster oven. 

Baked zucchini fries being dipped in a bowl of marinara sauce with herbs.

More Delicious Zucchini Recipes You'll Love:

The Recipe
Baked Parmesan zucchini fries with a crispy panko breading on a white plate with marinara sauce.

Oven Baked Parmesan Zucchini Fries

PREP TIME: 15 Min
COOK TIME: 20 Min
TOTAL TIME: 35 Min
  • Print Recipe
  • Download PDF

Ingredients

USMETRICS
  • 4 zucchini, cut into eighths
  • 2 egg whites
  • 1/4 cup Parmesan
  • 1/4 cup Panko breadcrumbs
  • 1/4 tsp garlic powder
  • 1/4 tsp red pepper flakes
  • Salt and pepper
  • Cooking spray

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information

Instructions

(Hide Photos)
1

Preheat the oven to 425 degrees. Whisk the egg whites until frothy.

Whisked egg whites in a white bowl.
2

Mix the Parmesan, breadcrumbs, Italian seasoning, garlic powder, red pepper flakes, salt, and pepper.

Panko breadcrumbs, Parmesan cheese, and spices on a shallow plate.
3

Toss the zucchini in the egg whites and then dredge in the Parmesan and breadcrumb mixture.

Zucchini slices being dredged in parmesan cheese and breadcrumbs.
4

Place on a prepared baking sheet in a single layer so they are not touching. Spray with cooking spray. Bake for 15-20 minutes, carefully flipping after about 10 minutes.

Zucchini fries on a baking sheet.
5

For extra crispy fries, turn oven to broil and broil until crispy, about 2-3 minutes.

Baked zucchini fries on a baking sheet.
Nutritional Facts
Serving Size: 8 pieces
Amount Per Serving
Calories 107
Calories from Fat 28
% Daily Value *
Total Fat 3g
5%
Saturated Fat 2g
7%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 5mg
2%
Sodium 172mg
7%
Total Carbohydrate 14g
4%
Dietary Fiber 4g
14%
Sugars 8g
Protein 9g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Notes

Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam.
user image
About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
1 Comment
On Oven Baked Parmesan Zucchini Fries
user image
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.