Crispy Baked Parmesan Zucchini Fries

Crispy Parmesan Baked Zucchini Fries: A Deliciously Healthy and Guilt-Free Alternative

Craving the satisfying crunch of fries without the extra carbs? Look no further than these delightful Baked Zucchini Fries, where tender zucchini batons are coated in a flavorful Parmesan crust and baked to crispy perfection. Light, savory, and utterly satisfying, these guilt-free fries are an excellent choice for a tasty snack, a crowd-pleasing appetizer, or a healthy and flavorful side dish to your favorite meals.

• Low-carb and gluten-free option.
• Crispy exterior with a tender inside.
• Packed with flavor from Parmesan cheese and seasonings.
• Easy to prepare in the oven.
• A great way to enjoy more vegetables.

Crispy Baked Parmesan Zucchini Fries – Healthy & Easy Low-Carb Appetizer

DifficultyEasy

Servings4

Prep time10 minutes

Cook time20 minutes

Total time30 minutes

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Ingredients:

For the Zucchini Fries:

• 2 medium zucchinis, cut into 1/4-inch thick strips
• 1/2 cup grated Parmesan cheese
• 1/2 cup Panko breadcrumbs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 large egg, beaten
• 1 tablespoon olive oil

For Serving (Optional):

• Marinara sauce or ranch dressing for dipping

Instructions:

• 1

  Prepare the Zucchini:

  • Preheat the oven to 425°F (220°C).
  • Line a baking sheet with parchment paper or a silicone baking mat.
  • Cut the zucchinis into 1/4-inch thick strips (about the size of regular fries). Pat them dry with a paper towel to remove excess moisture.
• 2

  Make the Coating:

  • In a shallow bowl, combine the Parmesan cheese, Panko breadcrumbs, garlic powder, oregano, salt, and pepper.
  • In another shallow bowl, beat the egg.
• 3

  Coat the Zucchini Fries:

  • Dip each zucchini strip into the beaten egg, allowing any excess to drip off.
  • Coat the zucchini in the Parmesan breadcrumb mixture, pressing lightly to ensure the coating sticks.
• 4

  Bake:

  • Place the coated zucchini fries in a single layer on the prepared baking sheet. Drizzle them with olive oil.
  • Bake for 20-25 minutes, or until the fries are golden brown and crispy, flipping them halfway through the baking time.
• 5

  Serve:

  • Serve the zucchini fries hot with your choice of marinara sauce or ranch dressing for dipping.

Equipment

• Baking sheet
• Parchment paper or silicone mat
• Shallow bowls for coating
• Knife
• Cutting board

Recipe Notes & Variations:

Substitutions:

• Breadcrumbs: Swap Panko breadcrumbs with gluten-free breadcrumbs for a gluten-free version.
• Cheese: Try using a mixture of Parmesan and mozzarella cheese for a more gooey texture.
• Spices: Add a pinch of cayenne pepper for a spicy kick or some Italian seasoning for more herbaceous flavor.

Pro Tips:

• Dry the Zucchini: Make sure to blot the zucchini strips with paper towels before coating them to ensure they become crispy in the oven.
• Even Coating: Press the zucchini strips into the breadcrumb mixture firmly to ensure an even, crispy coating.
• Cooking Time: Check the zucchini fries toward the end of the baking time to prevent over-browning, as ovens vary.

FAQs:

Can I use a different kind of cheese?

• Yes, you can substitute Parmesan with other hard cheeses like Pecorino Romano or Asiago for a different flavor profile.
  Can I make these ahead of time?
• While zucchini fries are best fresh, you can prepare them up to 1 day ahead and store them in the fridge. Reheat them in a preheated oven for 5-10 minutes to retain their crispiness.

Storage & Reheating Instructions:

• Storage: Store leftover zucchini fries in an airtight container in the fridge for up to 2 days.
• Reheating: To reheat, place the fries on a baking sheet and bake at 375°F (190°C) for 5-7 minutes until crispy again.

Nutrition

Calories	180
Carbohydrates	10g
Cholesterol	55mg
Fat	12g
Fiber	2g
Protein	8g
Saturated Fat	3g
Sodium	500mg
Sugar	3g
Trans Fat	0g
Unsaturated Fat	8g

History, Evolution, and Inspiration

Zucchini fries are a modern twist on traditional French fries, offering a healthier alternative to the deep-fried classic. Inspired by the growing interest in low-carb and vegetable-based dishes, these baked zucchini fries provide the perfect balance of crispy and tender. With the addition of Parmesan cheese, they take the flavor to the next level, creating a savory and satisfying snack or side dish. Whether you’re looking for a quick appetizer or a healthy alternative to regular fries, this recipe is a great choice.

The Art of Cooking Parts of the Recipe

The key to crispy zucchini fries lies in proper coating and baking. The Panko breadcrumbs provide an extra-crunchy texture, while the Parmesan cheese adds a nutty, savory flavor. Baking instead of frying keeps the fries lighter, but with the right technique, you’ll still achieve that satisfying crispiness. The zucchini fries are then perfectly paired with a marinara dip or creamy ranch dressing, offering a fresh, healthier snack without sacrificing taste.

Interesting Things About the Recipe

These crispy zucchini fries are a fantastic alternative to regular fries for anyone following a low-carb or vegetarian diet. Zucchini is naturally light in calories but packed with nutrients, making it a healthy choice for a snack or appetizer. They’re also quick to prepare, and the whole family will enjoy them. With only a few ingredients, these healthy appetizers are both simple and delicious.

Overview of the Parts of the Recipe

• Zucchini: Fresh, crunchy, and naturally low in carbs, this veggie forms the base of the recipe.
• Coating: A mix of Parmesan cheese, Panko breadcrumbs, and spices gives the fries a crispy, flavorful crust.
• Baking: Instead of frying, baking gives the fries a healthier, lighter texture while maintaining crispiness.

What Occasions It’s Good For

• Quick Appetizer: These zucchini fries are perfect for a speedy appetizer before dinner or a snack for guests.
• Healthy Snack: A great choice for anyone looking for a light, guilt-free snack or appetizer.
• Vegetarian Appetizer: A vegetarian-friendly dish that’s also low in carbs, making it perfect for various dietary preferences.

Why It’s the Perfect Recipe

These baked zucchini fries are the ideal recipe when you want a healthier alternative to regular fries without compromising on flavor. They’re crispy, flavorful, and easy to make, making them a perfect addition to any meal. Whether served as a side dish, snack, or appetizer, they’re sure to become a favorite for anyone looking to enjoy a low-carb snack or a quick appetizer.

Looking for more snacks – check these out:

• Golden Garlic Parmesan Polenta Bites
• Sweet & Spicy Mango Habanero Chicken Bites
• Spicy Tuna Crispy Rice Sushi