Baked (Not Fried) Zucchini Fries

zucchini fries


It’s that time of year that people are quite literally giving zucchini away.  I was out in the neighborhood the other day and there was a box on the side of the road with free zucchini. Seriously. I think it’s like a weed around here…a delicious weed.

Personally? I hoard zucchini because I love it so. I make breads, throw it into soups, meatloaves…pretty much anywhere that needs some bulk without a lot of calories. I love that it blends so well into so many dishes and I can hide it from my husband kids.

When you’re not trying to disguise the zucchini and want a delicious side dish, these Baked (Not Fried) Zucchini Fries are just the ticket. I used to get deep fried zucchini back in the day…you know, back when I could eat fried foods with abandon – my teens…and I still crave it. This version cuts the fat but is still full of flavor.

Make some and serve it with marinara sauce or a spiced ketchup. It’s hard to share, and you might want it all to yourself. And you can pretty much have a double serving with no guilt. Serve it with a side salad and call it dinner!

zucchini fries 2


Baked (Not Fried) Zucchini Fries

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: 4 servings

Serving Size: 1/2 a zucchini


2 large zucchini
1 cup panko breadcrumbs
2 teaspoons dried italian herbs (mix of basil, rosemary, thyme)
1/4 teaspoon sea salt
freshly ground pepper
2 eggs
hot sauce of your choice (optional)

Step by Step

  1. Preheat your oven to 425F.
  2. Line a cookie sheet with foil and spray lightly with olive oil spray. Set aside.
  3. Cut your zucchini in half. Then cut each side in half the long way. Lay each piece on it's flat side and slice it into big matchsticks. Repeat for both zucchini.
  4. Place the zucchini sticks onto paper towels and pat to remove excess moisture.
  5. Get out two shallow bowls or pie plates.
  6. In one, crack both your eggs and beat them with a fork. Shake a few drops of hot sauce into the eggs and mix in - if you like. This is totally optional.
  7. In the other, mix the breadcrumbs, italian herbs, salt and pepper.
  8. Get ready to dip - place each stick first into the egg mixture, then roll into the breadcrumbs, taking care to coat well. You might need to press a little to get them to stick well.
  9. Gently line the zucchini in rows on the baking sheet as you go.
  10. When they're all done, lightly spray the tops with olive oil spray.
  11. Throw them into the oven for ten minutes.
  12. Pull the zucchini out, flip them CAREFULLY, then place them back in the oven for another ten minutes.
  13. Remove, allow to cool slightly, and serve with ketchup or marinara.


WWPP 3; Calories 128; Total Fat 2.5g; Saturated Fat 0.7g; Trans Fat 0.0g; Cholesterol 82mg; Sodium 196mg; Total Carbohydrates 20.6g; Fiber 2.3g; Sugars 3.5g; Protein 6.7g

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