Name: Low Calorie Air Fryer Zucchini Fries
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 2 medium zucchinis, sliced into 1/4-inch thick strips; 2 eggs, whisked; 1 cup panko breadcrumbs; 1/4 cup grated Parmesan cheese; 1/2 teaspoon garlic powder; 1/2 teaspoon onion powder; 1/2 teaspoon salt; 1/4 teaspoon black pepper; Cooking spray

Why You’ll Love Low Calorie Air Fryer Zucchini Fries Recipe

This recipe is ideal for anyone looking to enjoy a crunchy, savory treat without all the calories. Using the air fryer cuts down on fat while still delivering a crispy texture. Zucchini is naturally low in calories and high in nutrients, making this a nutritious addition to any meal. Whether you’re following a low-carb, vegetarian, or weight-loss plan, these fries fit right in.

Ingredients

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

zucchini
eggs
panko breadcrumbs
grated Parmesan cheese
garlic powder
onion powder
salt
black pepper
cooking spray

Directions

Preheat the air fryer to 400°F (200°C).
Slice the zucchini into thin strips resembling fries.
In a shallow bowl, whisk the eggs.
In another bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, salt, and pepper.
Dip each zucchini fry into the egg mixture, then coat with the breadcrumb mixture.
Arrange the coated zucchini fries in a single layer in the air fryer basket. Do not overcrowd.
Lightly spray the fries with cooking spray to enhance crispiness.
Air fry for 8–10 minutes, flipping halfway through, until golden and crispy.
Serve immediately with your favorite dipping sauce.

Servings and timing

This recipe makes approximately 4 servings.
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes

Variations

Spicy kick: Add a pinch of cayenne pepper or chili flakes to the breadcrumb mixture.
Low-carb option: Use crushed pork rinds or almond flour instead of panko breadcrumbs.
Gluten-free version: Opt for gluten-free panko breadcrumbs.
Vegan option: Use a plant-based egg substitute and skip the Parmesan or replace it with nutritional yeast.
Herb twist: Mix in dried basil or Italian seasoning for an herby flavor profile.

Storage/Reheating

Store leftover zucchini fries in an airtight container in the refrigerator for up to 3 days.
To reheat, place them in the air fryer at 375°F for 3–4 minutes to regain crispiness. Avoid microwaving, as it may make them soggy.

FAQs

How do I prevent zucchini fries from getting soggy?

Make sure to pat the zucchini dry before breading and avoid overcrowding the air fryer basket.

Can I use regular breadcrumbs instead of panko?

Yes, but panko gives a lighter and crispier texture.

Do I need to peel the zucchini?

No, the peel is edible and helps the fries hold their shape.

What dipping sauces go well with these fries?

Marinara, ranch, garlic aioli, or a spicy yogurt dip are all great choices.

Can I bake these instead of air frying?

Yes, bake at 425°F for about 20 minutes, flipping halfway through.

Are these fries keto-friendly?

Not with panko, but you can make them keto by using almond flour or pork rinds as a coating.

How thin should I cut the zucchini?

About ¼-inch thick strips work best for even cooking and crispiness.

Can I freeze zucchini fries?

It’s not recommended, as zucchini tends to release a lot of moisture when frozen and reheated.

Why use cooking spray?

It helps the coating crisp up without adding a lot of extra fat.

Is it okay to prepare them ahead of time?

You can prep the zucchini and breading ahead, but it’s best to air fry just before serving for maximum crispiness.

Conclusion

These Low Calorie Air Fryer Zucchini Fries are an easy, healthy, and satisfying alternative to traditional fried snacks. Quick to prepare and endlessly customizable, they’re a perfect addition to your weekly rotation whether you’re entertaining guests or looking for a light, nutritious side. Give them a try and enjoy guilt-free indulgence.

Low Calorie Air Fryer Zucchini Fries