Description
Crispy and delicious baked Parmesan zucchini fries, perfectly seasoned and baked to golden perfection. These zucchini sticks are coated in a flavorful mix of flour, egg, and Parmesan breadcrumb coating, making a healthy and tasty snack or side dish.
Ingredients
Units
Scale
General
- Cooking spray or oil for coating baking sheet
Flour Mix
- 1/3 cup flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Egg Wash
- 1 large egg
Parmesan Breadcrumb Mix
- 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
- Preheat Oven: Preheat your oven to 425°F (220°C) and coat a baking sheet with cooking spray or oil. You may line the sheet with aluminum foil for easier cleanup, but avoid silicone mats or parchment to prevent sogginess.
- Prepare Breading Stations: In one shallow dish or large zip-lock bag, combine the flour, garlic powder, and salt to create the flour mix. In a second shallow dish, beat the egg well. In a third shallow dish or pan, mix the breadcrumbs, grated Parmesan, Italian seasoning, garlic powder, salt, and pepper for the Parmesan breadcrumb coating.
- Coat Zucchini: First, lightly coat each zucchini stick in the flour mixture, then dip it in the beaten egg, and finally, generously coat it with the Parmesan breadcrumb mixture, pressing gently to adhere.
- Bake the Fries: Arrange the coated zucchini sticks on the prepared baking sheet in a single layer. Bake for 20 minutes, flipping once halfway through to ensure even crispiness. Use an offset spatula to gently loosen any fries sticking to the pan to prevent breaking.
- Serve: Remove from the oven and serve immediately with your favorite dips, such as marinara sauce or ranch dressing.
Notes
- Use firm zucchini for best cutting and coating results.
- For extra crispiness, avoid overcrowding the baking sheet.
- Substitute gluten-free flour and breadcrumbs to make this recipe gluten free.
- Aluminum foil helps with cleanup but may reduce crispiness compared to a bare baking sheet.
- Use an offset spatula to avoid breaking the fries when removing from the pan.
- Serve immediately to enjoy the fries at their crispiest texture.
Nutrition
- Serving Size: 1 serving (approx. 4-5 fries)
- Calories: 140 kcal
- Sugar: 2 g
- Sodium: 320 mg
- Fat: 5 g
- Saturated Fat: 2 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 2 g
- Protein: 6 g
- Cholesterol: 45 mg
