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Easy Baked Zucchini Fries

Baked Zucchini Fries. Crispy and flavorful, these zucchini fries are baked and SO easy to make! Serve with your favorite dipping sauces for a fun, healthier snack.

I tried this recipe with my kids, and my son who has never liked anything I made with zucchini (except Z bread and Z Chocolate muffins) sat and snacked on the first batch while we waited on the rest to finish.

Next time your kids ask for potato fries try serving them these zucchini baked fries and to your amazement they will love it as did my 5 year old son. It’s a great healthier alternative for potato fries, which are loaded with calories.

Also there are new studies which suggests that french fries can be carcinogenic, because of Acrylamide. Acrylamide can form naturally from chemical reactions in certain types of starchy foods, after cooking at high temperatures. Some foods with higher levels of acrylamide include French fries, potato chips, foods made from grains (such as breakfast cereals, cookies, and toast), and coffee. [ref. 1, 2, 3] P.S. The studies are not conclusive but why to take chance when we can have much healthier and tastier alternatives.

We don’t eat much fried food around here. We love baking everything instead of frying because it’s so much healthier and honestly, tastes just as good if not better.

Substituions/Variations:

  • Breading: You may use regular breadcrumbs, panko, gluten free breadcrumbs, flour, almond flour and also parmesan cheese if desired. Flours will give a finer, more consistent breading after cooking.
  • Seasoning: seasoning can be adjusted per taste. Some recommendations: Italian seasoning, chili powder, ranch dressing.

Some useful tips:

  • Slice the zucchini to a similar size, this helps to ensure even cooking.
  • Dry the zucchini. If your zucchini has any kind of moisture after cutting, blot them dry with a paper towel or clean towel before sprinkling with flour. This helps the breading to stick.
  • Dry hand/ wet hand. When breading foods use one hand for the egg and one hand for the breading. Otherwise you will end up breaded fingers and that we don’t want.

How To Make Baked Zucchini Fries

These low carb zucchini fries makes a perfect keto side dish, can be be served with gravy, a keto dip or some sugar free tomato sauce. They will truly take your keto sandwiches and low carb burgers to the next level.

I prefer to keep the peel on the zucchinis for a more rustic vibe and to give it a slightly earthy vibe, but you may choose not to and peel them. The fries will still hold well.

Serves: 4 / Prep: 20 mins / Cook: 15 mins

Easy Baked Zucchini Fries 1

What You’ll Need:

  • 1.1 lbs (500g) zucchini
  • 1 clove garlic, crushed
  • 1 egg
  • 1 tsp. plant milk
  • 4 tbsp. breadcrumbs
  • 1 tsp. dried oregano
  • 1 tsp. dried thyme
  • 3 tbsp. olive oil

What you need to do:

  1. Preheat oven to 430F (220C). Cut zucchini into fry-like pieces.
  2. Crack the egg into a bowl and whisk with the milk. Season with salt, pepper, add the crushed garlic, oregano, and thyme, mix well. On a separate plate, have your breadcrumbs ready.
  3. Grease a large baking tray with 1 tbsp of olive oil.
  4. Dip the zucchini in the egg, then roll in the breadcrumbs and place on the baking tray. Place the tray in the preheated oven and bake for 15 minutes. Turn the tray in the preheated oven and bake for 15 minutes. Turn the fries 2-3 times during this time drizzling them with the remaining 2 tbsp of olive oil.
  5. Season with salt and serve.

Nutrition per serving: 177 kcal, 12g Fats, 14g Carbs, 5g Protein

More zucchini recipes?

→ Soft and decadent zucchini banana bread recipe

Guilt free low carb chocolate zucchini muffins

→ 100 Healthy and Delicious Grilled, Baked, Stuffed and Fried Zucchini Recipes

Yield: Serves: 4

Easy Zucchini Fries

Zucchini Fries

Thinly sliced zucchini dusted in breadcrumbs and baked until crispy and golden is a great alternative to potato fries with less than half the carbs and calories.

Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes

Ingredients

  • 11 lbs. (500g) zucchini
  • 1 clove garlic, crushed
  • 1 egg
  • 1 tsp. dried oregano
  • 1 tsp. dried thyme
  • 3 tbsp olive oil
  • 4 tbsp. breadcrumbs
  • 1 tsp. plant milk

Instructions

  1. Preheat oven to 430F (220C). Cut zucchini into fry-like pieces.
  2. Crack the egg into a bowl and whisk with the milk. Season with salt, pepper, add the crushed garlic, oregano, and thyme, mix well. On a separate plate, have your breadcrumbs ready.
  3. Grease a large baking tray with 1 tbsp. of olive oil.
  4. Dip the zucchini in the egg, then roll in the breadcrumbs and place on the baking tray. Place the tray in the preheated oven and bake for 15 minutes. Turn the fries 2-3 times during this time drizzling them with the remaining 2 tbsp of olive oil.
  5. Season with salt and serve.

Notes

Storage: Due to zucchini being a majority of water, these fries need to be enjoyed immediately after baking. Storage and freezer options not advised.

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Nutrition Information:

Yield:

4

Amount Per Serving: Calories: 177 kcalTotal Fat: 12ggCarbohydrates: 14ggProtein: 5gg

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