Name: Zucchini Fries
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: American
Ingredients: 2 medium zucchini (about 1 1/4 pounds); 1/2 cup whole wheat flour; 2 large eggs; 2 tablespoons milk; 1 cup whole wheat Panko breadcrumbs; 1/3 cup freshly grated Parmesan cheese; 1/2 teaspoon kosher salt; 1/4 teaspoon garlic powder; 1/4 teaspoon black pepper

Why You’ll Love Zucchini Fries Recipe

They’re crispy and satisfying enough to stand in for “real” fries, but made from zucchini so you’re eating more vegetables.
Baking instead of deep-frying keeps them lighter and healthier.
The Parmesan–panko coating adds flavor and crunch, while the zucchini stays tender inside, making them a crowd‑pleaser even for picky eaters.
They’re versatile — great as a snack, appetizer, or side dish with meals.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Zucchini Fries:
zucchini
Panko breadcrumbs
white whole wheat flour or all-purpose flour
finely grated Parmesan cheese
kosher salt
onion powder
ground black pepper
egg whites (from large eggs)
nonstick cooking spray (olive oil or canola oil–flavored)

For the Basil Dipping Sauce (optional):
non-fat plain Greek yogurt
chopped fresh basil (or dried basil)
minced garlic (about 1 teaspoon)
Worcestershire sauce
kosher salt
ground black pepper

Directions

Preheat the oven to 425°F (220°C). Coat a large, rimmed baking sheet with nonstick cooking spray.
Cut the zucchini into sticks, about ½ inch thick and 3½ inches long. Pat them dry with paper towels.
In a shallow dish, mix the Panko, flour, Parmesan, salt, onion powder, and pepper. In another bowl, whisk the egg whites until foamy.
Dip each zucchini stick into the egg whites, then coat in the breadcrumb mixture. Place on the baking sheet without overlapping.
Lightly spray the tops with cooking spray. Bake for 10 minutes, rotate the pan, spray again, and bake for another 10 minutes, until golden and crisp.
While baking, mix all the dipping sauce ingredients in a bowl. Adjust seasoning to taste.
Serve zucchini fries warm with the dipping sauce if desired.

Servings and timing

Yields about 6 servings (approximately 48 fries).
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes

Variations

Use garlic powder, smoked paprika, Italian seasoning, or Cajun spices in the coating for added flavor.
For a gluten-free version, use gluten-free breadcrumbs and skip or substitute the flour.
Swap the dipping sauce for marinara, ranch, spicy mayo, or honey mustard.
Try the same method with summer squash, eggplant, or carrots — adjust cooking time accordingly.

Storage/Reheating

To store: Keep leftovers in an airtight container in the refrigerator for up to 2 days.
To reheat: Use a 375°F (190°C) oven to warm the fries until crisp again. Avoid the microwave, as it makes them soggy.

FAQs

What kind of zucchini should I use?

Medium-sized zucchini work best. They hold less water and bake to a better texture than very large ones.

Do I need to peel the zucchini?

No, peeling isn’t necessary. The skin adds texture and helps the fries hold their shape.

Can I skip the egg whites?

Egg whites help the coating stick and become crisp. For a substitute, try a plant-based alternative or light batter.

Can I make these fries vegan or dairy-free?

Yes. Use a vegan egg alternative like a flax egg and replace Parmesan with nutritional yeast or vegan cheese.

Can I air-fry them instead of baking?

Yes, they work well in an air fryer. Reduce the cooking time slightly and monitor for doneness.

What dip pairs well with zucchini fries?

Basil yogurt dip is great, but you can also serve them with ranch, garlic aioli, marinara, or spicy ketchup.

Will these fries stay crispy after storing?

They may lose crispness in the fridge. Reheat in the oven to restore some crunch.

How long will leftovers keep?

They’re best within 2 days when stored in the refrigerator in an airtight container.

Can I prepare the zucchini fries ahead of time?

You can slice and coat them ahead of time, but wait to bake until just before serving for best crispness.

Are these fries a healthy alternative to regular fries?

Yes. They’re baked, not fried, and made from vegetables, making them lighter and more nutritious than standard fries.

Conclusion

Zucchini fries are a crispy, cheesy, and satisfying way to enjoy more vegetables without sacrificing flavor or comfort. They’re easy to make, family-friendly, and perfect for pairing with your favorite sauces. Whether served as a side or a snack, they’re sure to become a go-to in your kitchen.