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A hand holding one crunchy zucchini on a plate of zucchini fries surrounded by parmesan dip

Zucchini Fries

Zucchini Fries are one of the healthiest alternatives to french fries, and one of the TASTIEST ways to love zucchini! Even haters love this zucchini recipe! The crunch on the outside is impeccable, flavorful and perfect.

Course Air Fryer, Appetizer, Breakfast, Side Dish, vegan, vegetarian
Cuisine American, Italian, Mediterranean
Keyword Air fryer fries, air fryer recipes, air fryer zucchini fries, parmesan fries, zucchini, zucchini fries, zucchini recipes
Prep Time 10 minutes
Cook Time 15 minutes
Servings 6 people
Calories 239 kcal
Author Mahy

Ingredients

Zucchini

  • 8 Zucchinis

Flour Mix

  • 1 cup Flour All purpose flour
  • 2 teaspoons oregano
  • 2 teaspoons paprika add in chilli flakes if you want a spice
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt and pepper

Egg Mixture

  • 1/2 teaspoon salt and pepper

Parmesan Panko Coating

  • 1 cup parmesan cheese grated
  • 1 cup Panko bread crumbs
  • 1 Tablespoon paprika mixed with Aleppo pepper or chili flakes
  • 2 teaspoons oregano
  • 1/2 tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt and pepper

Instructions

  1. To make the perfect cut shape of fries out of the humble zucchini, you'll start bu cutting each in half.
    A zucchini cut in half on a wooden board using a sharp knife
  2. Then you'll cut each half into three wedges or fries shape.
    Zucchini cut into fries shape on a wooden board
  3. You'll then take those cut up zucchini fries  and place them on a kitchen towel or paper towel to slightly absorb any water. This step will help them be crispy and avoid any sagging of the crust. You'll basically need to keep them for 15 mins or so, which is enough time to prepare the breading station.
  4. Prepare your station by mixing the flour along with the spices above in a shallow plate. Then mix the panko, parmesan and spice mixture above in another shallow plate. And separately beat the eggs with salt and pepper in a bowl.
    The breading station ready on a wooden board including the flour coating with the spices mixed in in a plate, the eggs beaten in a bowl and the panko coating with the spices and parmesan cheese mixed in a shallow plate
  5. Start the breading by taking the cut up zucchini fries one by one.
    A hand holding the zucchini fries that has been dipped in the flour and shaken off.
  6. Begin by coating the fries in the flour mixture, one at a time. Roll the zucchini to coat evenly and then shake off any excess.
    The zucchini fries coated in egg mixture as the second stage of breading
  7. Then take the flour coated zucchini and dip it in the egg mixture, coating evenly.
    The zucchini is now coated with the final coating of panko bread crumbs and ready to bake or air fry
  8. Now place the zucchini into the final plate of parmesan and panko and coat evenly while pressing down.
  9. Make sure you press down the panko coating, and keep the excess here--unlike with the previous steps of coating.
  10. At the point you're ready to bake or air fry the zucchini fries. Follow below for instructions to each.
  11. Baked Zucchini Fries
  12. Similar to the BEST Fish Fingers recipe, you'll arrange the zucchini fries on a cooling rack over a baking sheet.
  13. Spray them with avocado oil spray or drizzle some olive oil on top and then bake them at 400 degrees F for 15 minutes.
  14. It will be golden and perfectly crisp. Ready to enjoy!
    A plate of zucchini fries looking crisp, golden and perfect surrounded by lemon slices and a garlic parmesan dip
  15. Air Fryer Zucchini Fries
  16. Layer the coated zucchini fries in a SINGLE layer in the basket of your air fryer. Make sure you have the capacity for this, or make this a two step phase.
    coated zucchini fries in a single layer in an air fryer basket
  17. Spray the fries with avocado oil spray or drizzle with olive oil.
    golden and perfect air fryer zucchini fries in the basket of the air fryer
  18. Air fry at 400 degrees F, shaking them half way for 12-14 minutes.
    A hand holding one zucchini fries right out of the air fryer showing the texture and color of it
  19. They will come out looking golden and absolutely PERFECT.
    A hand dipping one zucchini fries into a garlic parmesan sauce

Recipe Video

Recipe Notes

Best Zucchini Fries Tips and FAQ

  1. To start off, you wanna make sure to cut the zucchini into equal size pieces. This way you can ensure they will cook evenly. 
  2. Pat drying the zucchini removes any bits of moisture on the zucchini which can cause soggy fries. 
  3. Use quality parmesan cheese as it's the main flavor of the outer coating.
  4. When air frying, make sure to have the zucchini fries in a single layer only. Avoid overcrowding the air fryer basket.
  5. If you're making these gluten free, use almond flour instead of regular flour. 
  6. These are BEST served fresh right out of the air fryer. But the good news is that they can be reheated back in the air fryer.

What to Serve with Zucchini Fries?

We LOVE a variety of sauces and dips such as:

Garlic Parmesan Sauce
Blue Cheese Dressing
Nacho Cheese Sauce Recipe
Garlic Butter Sauce
Tahini Sauce
Garlic Sauce
Hot Honey Recipe

How to Store and reheat Leftover Zucchini Fries?

Leftovers are best stored in the fridge in an airtight container up to 5 days. To Reheat, simply place them back in the air fryer basket at 350 degrees for 3-4 minutes. This recipe is not freezer friendly as the texture changes dramatically. 

Prepare in Advance Option

To make this recipe in advance, prepare and bread the zucchini one day in advance. Air fry them right before serving.

Is fried Zucchini better than French Fries?

Ok seriously and honestly , NO. But it's a completely different category, taste and texture. So I won't compare, bit I'll say that it's a healthier option for a crunchy fries like. If you're looking for fries, here's a guide on Air Fryer Frozen French Fries. And our favorite Nacho Fries and Carne Asada Fries.

How to avoid soggy zucchini fries?

We find that pat drying the zucchini after it has been cut is a great step to avoid them getting soggy. And using the air fryer is a game changer for crispiness!

Do you need to peel the zucchini?

We found that there was no need to peel the zucchini. 

 

Nutrition Facts
Zucchini Fries
Amount Per Serving
Calories 239 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 11mg4%
Sodium 1139mg50%
Potassium 816mg23%
Carbohydrates 35g12%
Fiber 5g21%
Sugar 8g9%
Protein 13g26%
Vitamin A 1579IU32%
Vitamin C 47mg57%
Calcium 290mg29%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.