Description

These crispy baked zucchini fries are a kid-approved, budget-friendly snack that uses a double-dredge technique for maximum crunch. Served with warm marinara dip, they are a healthier alternative to fried food ready in under 40 minutes.

Ingredients

Scale

2 large zucchini (about 600g, medium-sized)
2 large eggs
2 tablespoons milk or buttermilk
1 cup panko breadcrumbs (100g)
½ cup all-purpose flour (60g)
1 teaspoon garlic powder
1 teaspoon dried Italian seasoning
Salt and black pepper to taste
Olive oil spray or drizzle
1 cup marinara sauce (240ml)
Optional: Fresh basil or red pepper flakes for serving

Instructions

Wash zucchini and trim ends. Cut lengthwise into sticks approximately ¼ inch thick and 3 inches long.
Place zucchini sticks on a paper towel-lined plate, sprinkle lightly with salt, and let sit for 10-15 minutes to draw out moisture. Pat dry thoroughly with paper towels.
Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
Set up a dredging station with three shallow bowls: Bowl 1 with flour, salt, and pepper; Bowl 2 with whisked eggs and milk; Bowl 3 with panko, garlic powder, Italian seasoning, and a pinch of salt.
Dredge each zucchini stick in flour, shaking off excess. Dip into egg wash, letting excess drip off. Press firmly into panko mixture to coat.
Place coated fries on baking sheets in a single layer, ensuring they do not touch.
Lightly spray tops of fries with olive oil spray.
Bake for 15 minutes. Flip fries, spray the other side with oil, and bake for another 10-15 minutes until golden brown and crispy.
While fries bake, warm marinara sauce in a saucepan or microwave.
Serve immediately with warm marinara for dipping.

Notes

Do not skip salting and drying the zucchini, as excess moisture causes sogginess. Use panko breadcrumbs for best crunch. Ensure fries are in a single layer to avoid steaming. For extra crispiness, use the broiler for the last 1-2 minutes. Leftovers reheat best in an oven or air fryer, not a microwave.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Snack
Cuisine: American

Nutrition

Serving Size: Approximately 12 fri
Calories: 180
Sugar: 4
Sodium: 350
Fat: 8
Saturated Fat: 1
Carbohydrates: 20
Fiber: 3
Protein: 6

Keywords: zucchini fries, baked zucchini, kid-friendly snacks, healthy snacks, vegetarian recipes, cheap meals, baked appetizers, marinara dip