Description
Crispy and flavorful baked Parmesan zucchini fries that are a delicious and healthier alternative to traditional fries. Coated in a seasoned breadcrumb and Parmesan cheese mixture, these zucchini sticks are baked to golden perfection, making a perfect snack or side dish.
Ingredients
Units
Scale
General
- cooking spray OR oil
Flour Mix
- 1/3 cup flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Egg Wash
- 1 large egg
Parmesan Breadcrumbs
- 3/4 cup breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- ground black pepper to taste
Zucchini
- 1 pound zucchini cut into 1/2-inch sticks
Instructions
- Prep, Preheat the oven to 425°F. Coat a baking sheet with oil or cooking spray. Optionally, line it with aluminum foil for easier cleanup, but note fries might be less crispy if you do. Avoid silicone baking mats or parchment as they may make fries soggy.
- Prepare breading, In a shallow dish or large zip-loc bag, mix together the flour, garlic powder, and salt for the flour mix. In a separate shallow dish, beat the egg well. In a third shallow dish or 7×11 baking pan, combine breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and ground black pepper.
- Coat zucchini, Dip each zucchini stick first lightly and evenly in the flour mixture, then coat with the beaten egg, and finally press them into the Parmesan breadcrumb mixture to coat thickly and thoroughly.
- Bake, Arrange the coated zucchini sticks on the prepared baking sheet. Bake for 20 minutes or until crispy, turning once halfway through baking. If zucchini sticks adhere to the pan, use an offset spatula to carefully loosen them instead of pulling away to avoid breaking. Serve immediately with your favorite dips.
Notes
- Use cooking spray or oil generously to prevent sticking and promote crispiness.
- Lining the baking sheet with aluminum foil is optional but makes cleanup easier; fries may be slightly less crispy.
- Do not use silicone baking mats or parchment paper as they may cause soggy fries.
- Use an offset spatula to loosen fries if they stick to the pan to keep them intact.
- Serve hot and freshly baked for best texture and flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 2 g
- Sodium: 350 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 17 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 45 mg
