Healthy Zucchini Fries




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Healthy and crisp Baked Zucchini Fries with a fresh tomato dipping sauce --- theviewfromgreatisland.com

Got zucchini?   These Healthy Zucchini Fries are just as yummy and crisp as the restaurant version, minus all those pesky calories because this healthy appetizer is baked, not fried.

Garden Zucchini for Healthy Zucchini Fries | theviewfromgreatisland.com

Our friend Ken dropped off some zucchini from his garden the other day…remember Ken from my Grilled Shishito Peppers post?  I was pretty excited since I don’t have a garden this year, and even though Ken can’t stomach one more bite of zucchini, I was thrilled to get them.

Healthy and crisp Baked Zucchini Fries with a fresh tomato dipping sauce --- theviewfromgreatisland.com

First thing I did was make a batch of Healthy Zucchini Fries.  I could eat these things all day long, so it’s lucky they aren’t deep fried.  But they are crunchy, and lots of fun to dip.

Healthy Baked Zucchini Fries with a fresh tomato dipping sauce | theviewfromgreatisland.com

My favorite Italian restaurant serves the deep fried version with marinara sauce, so I thought, in keeping with the lightened up theme, I’d go for a fresh tomato sauce, with a zippy ‘lemonnaise‘ alternate.  These fries are so good I don’t think it much matters what you dip them into, but I’m partial to the lemonnaise.

Healthy and crispy Baked Zucchini Fries with 'Lemonnaise' Dipping Sauce | theviewfromgreatisland.com

After you slice the zucchini into sticks, it’s a simple 3 bowl dipping process, one bowl for flour, one for beaten eggs (or buttermilk if you have it) and the last one for seasoned panko bread crumbsPanko are the extra crispy Japanese kind, you’ll find them right next to the regular crumbs in your supermarket.  Panko help give these Healthy Zucchini Fries the ‘deep fried’ crunch we all crave.

Slicing zucchini for Baked Zucchini Fries | theviewfromgreatisland.com

It’s a good idea to bake these on a cooling rack that is placed over a baking sheet, that way air can circulate all around the sticks as they bake, and crisp them better.  Spray it first with cooking spray.

Healthy Baked Zucchini Fries baked on a cooling rack over a baking sheet so they will cook up extra crisp! | theviewfromgreatisland.com

Healthy Zucchini Fries
Rate this recipe
1 ratings

Prep Time: 10 minutes

Cook Time: 20 minutes

Category: appetizer

Cuisine: American

Yield: serves 2-4

Healthy Baked Zucchini Fries with a fresh tomato dipping sauce | theviewfromgreatisland.com

Got zucchini?   These Healthy Zucchini Fries are just as yummy and crisp as the restaurant version, minus all those pesky calories because they're baked, not fried.

Ingredients

  • 2 medium zucchini
  • 1/2 cup flour
  • 1 cup buttermilk or 2 well beaten eggs
  • 1/2 cup panko bread crumbs (I used whole wheat)
  • 1/4 cup shredded Parmesan cheese
  • 1 tsp salt
  • 2 tsp minced fresh rosemary (or 1 tsp dried Italian herbs)
  • your favorite jarred marinara sauce for dipping (or make your own fresh sauce here)
    garnish
  • chopped parsley
    lemonnaise
  • 3 Tbsp mayonnaise
  • 3 Tbsp Greek yogurt
  • juice of 1 lemon
  • pinch salt

Instructions

  1. Set oven to 425F
  2. Set a cooling rack over a baking tray and spray with cooking spray to prevent sticking.
  3. Slice the zucchini into sticks.
  4. Set out three small bowls. Put the flour in one. Put the buttermilk or beaten eggs into another, and put the breadcrumbs, cheese, salt and herbs into the third.
  5. Coat the zucchini in flour first, then immerse into the liquid mixture, making sure to completely wet it. Then coat it with the breadcrumbs, pressing them on to completely coat each stick. Place the sticks on the rack.
  6. Bake for 18-20 minutes until crisp and golden.
  7. Eat right away garnished with parsley, and serve with tomato or creamy lemon dip.
  8. To make the lemonnaise whisk the ingredients together until smooth.

notes:

  • These are best eaten hot from the oven.  If you have leftovers and are desperate, you can wrap loosely in foil and heat in a 300F oven, or if you are super desperate, microwave in a single layer, very briefly, start with 20 seconds, but they won’t be very crisp.
  • I used whole wheat panko because that’s what I had in the cupboard, and I liked the little deeper color it gives these fries.  Regular will work just fine.

 

Thanks for pinning!

These Healthy Zucchini Fries are just as yummy and crisp as the restaurant version, minus all those pesky calories because they're baked, not fried. #zucchini #fried #appetizer #breaded #sticks #healthy #healthier #homemade #baked #fries

Have you been cooking from TVFGI?   Let’s keep in touch on Instagram. Grab a quick pic and tag it with the hashtag #TVFGI — I’d love to see!

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24 Comments

  • Reply
    Ole Possum
    March 17, 2017 at 1:58 pm

    Oh, this would be so good, if there was just a gluten-free alternative!

    • Reply
      Sue
      April 25, 2019 at 8:14 pm

      Try cornmeal, Ole!

  • Reply
    Maggie @ Omnivore's Cookbook
    June 20, 2016 at 12:09 pm

    I can’t tell these fried are baked if you don’t tell me! The coating is perfect. Saving the recipe so we’ll have perfectly “fried” okra next time!

    • Reply
      Sue
      June 28, 2016 at 9:25 pm

      I’ve never had fried okra!

  • Reply
    Robyn @ Simply Fresh Dinners
    June 19, 2016 at 4:19 am

    I can’t believe I’ve ever had zucchini fries. I need to do something about that and this is the perfect recipe. I love zucchini and I am craving them now at 7 am!

  • Reply
    Saraswati Mantra
    June 18, 2016 at 7:42 pm

    Oooo! This looks so good!

  • Reply
    Laura | Tutti Dolci
    June 18, 2016 at 5:45 pm

    Yes please to guilt-free fries! I love the panko coating, brilliant as usual ;).

  • Reply
    Jennifer @ Seasons and Suppers
    June 17, 2016 at 4:41 pm

    These look delicious! What a great way to use up all the summer zucchini.

  • Reply
    Liz
    June 17, 2016 at 3:59 pm

    I love that crunchy coating!!! Maybe this is finally the recipe that will get my hubby to enjoy zucchini! If not, there’s just more for me :)

    • Reply
      Sue
      June 17, 2016 at 4:26 pm

      Exactly, it’s a win win ;)

  • Reply
    Susan
    June 17, 2016 at 11:39 am

    Yum! These look great! I love panko for recipes like this. It stays nice and crunchy! A timely post, Sue, what with zucchini season upon us!

  • Reply
    Liz @ I heart vegetables
    June 17, 2016 at 10:47 am

    I love zucchini fries!!! Yours look so good! I love all the herbs and flavors on them!

  • Reply
    Chris Scheuer
    June 17, 2016 at 10:36 am

    Yummy! Can’t wait to make these as soon as my garden starts producing! It won’t be long now. Love how crunchy they look.

  • Reply
    Lauren @ Sew You Think You Can Cook
    June 17, 2016 at 9:57 am

    That “lemonaise” sounds incredible, perfect for dipping anything “fried”. I love baking my fried foods too, not just because it’s a little healthier but it’s not as messy!

    • Reply
      Sue
      June 17, 2016 at 10:35 am

      The lemonnaise is EVERYTHING Lauren ;)

  • Reply
    Shashi @ RunninSrilankan
    June 17, 2016 at 9:53 am

    I’ve never made zucchini fries and now I must! Your photos are gorgeous! Thanks for the inspiration!

  • Reply
    Kathryn @ FoodieGirlChicago
    June 17, 2016 at 9:35 am

    I just happen to have a few zucchini in my refrigerator so think I may just make these for lunch! They look delicious!

  • Reply
    Nayna
    June 17, 2016 at 9:29 am

    These look delicious and I love the fact that they are baked not fried. I am bookmarking to try once I have some zucchini.

  • Reply
    Bintu | Recipes From A Pantry
    June 17, 2016 at 8:42 am

    So we have planted 10 zucchini plants in the garden this year. I think this fries have gone on the list for what to make first.

    • Reply
      Sue
      June 17, 2016 at 8:56 am

      Definitely!

  • Reply
    Sara
    June 17, 2016 at 8:36 am

    I just love how you’ve lightened these up, they look just as crispy and golden as the original version!

  • Reply
    Tricia @ Saving room for dessert
    June 17, 2016 at 8:29 am

    I’ve never had zucchini fries but when our plants mature – this is what I’m going to make first! They sound wonderful and look delicious. Your photos are mouthwatering and beautiful!!!!

    • Reply
      Sue
      June 17, 2016 at 8:57 am

      You’ve been missing out, Tricia!

  • Reply
    Angie@Angie's Recipes
    June 17, 2016 at 7:53 am

    It has been years since I last made some zucchini fries…yours looks absolutely delicious. Thanks for sharing, Sue.

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