Best 4 Quick And Easy Parmesan Zucchini Fries Recipes

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Craving a crispy, flavorful snack that's quick and easy to make? Look no further than these Parmesan zucchini fries! They're a healthier alternative to traditional fries, and they're packed with flavor. Made with just a few simple ingredients, these fries are perfect for a quick lunch or dinner side dish. With a golden-brown exterior and a tender, flavorful interior, these Parmesan zucchini fries are sure to become a family favorite.

Check out the recipes below so you can choose the best recipe for yourself!

BAKED PARMESAN ZUCCHINI FRIES



Baked Parmesan Zucchini Fries image

These crunchy and low-fat veggie fries are super-easy to make - and will certainly satisfy any French fry connoisseur. Dress them up with your favorite dipping sauce or drizzle with cheese sauce for an irresistible upgrade.

Provided by Food Network Kitchen

Categories     side-dish

Time 50m

Yield 6 to 8 servings

Number Of Ingredients 7

Nonstick cooking spray
1/2 cup all-purpose flour
Kosher salt
2 large eggs
2 1/2 cups panko breadcrumbs (see Cook's Note)
1/2 cup finely grated Parmesan
1 pound zucchini (2 to 3 small-to-medium zucchini), cut into 3-inch-by-1/4-inch sticks

Steps:

  • Adjust 2 oven racks to the top and bottom thirds of the oven and preheat to 425 degrees F. Put the wire racks in the baking sheets and coat each generously with cooking spray.
  • Combine the flour and 3/4 teaspoon salt in a large re-sealable plastic bag. Combine the eggs and 3/4 teaspoon salt in another large plastic bag; combine the breadcrumbs, Parmesan and 3/4 teaspoon salt in a third large plastic bag.
  • Add about a half of the zucchini sticks to the bag with the flour and use a combination of your hands and shaking the bag to coat the zucchini. Remove the zucchini and shake off any excess flour. Transfer to the egg wash and repeat until coated. (It's less messy if you use only one hand for the dry ingredients and the other for the wet.) Let any excess egg drip off before transferring to the breadcrumb mixture; repeat until fully coated (you'll still see some green and white of the zucchini peeking through the breading). Transfer to the prepared baking sheets and coat the breaded zucchini generously with cooking spray (there's no need to turn them). Repeat with the remaining zucchini.
  • Bake, rotating the baking sheets from top to bottom about halfway through, until golden brown and tender, 25 to 30 minutes. Sprinkle with a little salt and serve warm with your favorite dipping sauces.

QUICK AND EASY PARMESAN ZUCCHINI FRIES



Quick and Easy Parmesan Zucchini Fries image

Zucchinis, Parmesan cheese, garlic, and paprika make these ultimate zucchini fries, that are so easy to make, and carb-conscious as well!

Provided by Fioa

Categories     Side Dish     Vegetables     Squash     Zucchini

Time 45m

Yield 4

Number Of Ingredients 8

cooking spray
2 eggs
¾ cup grated Parmesan cheese
1 tablespoon dried mixed herbs
1 ½ teaspoons garlic powder
1 teaspoon paprika
½ teaspoon ground black pepper
2 pounds zucchinis, cut into 1/2-inch French fry strips

Steps:

  • Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and spray with cooking spray.
  • Whisk eggs in a shallow bowl. Combine Parmesan cheese, mixed herbs, garlic powder, paprika, and pepper in a separate shallow bowl; mix well.
  • Dip zucchini fries into beaten eggs, in batches; shake to remove excess, and roll in Parmesan mixture until fully coated. Place on the prepared baking sheet.
  • Bake in the preheated oven, turning once, until golden and crispy, 30 to 35 minutes.

Nutrition Facts : Calories 142.2 calories, Carbohydrate 10.4 g, Cholesterol 95 mg, Fat 7.2 g, Fiber 3.4 g, Protein 11.7 g, SaturatedFat 3.4 g, Sodium 283.6 mg, Sugar 4.5 g

BAKED ZUCCHINI PARMESAN FRIES



Baked Zucchini Parmesan Fries image

A super easy recipe for baked zucchini Parmesan fries. Made with almond and coconut flours, this is a flavorful appetizer or side dish everyone will love!

Provided by Megan Olson

Categories     Side Dish     Vegetables     Squash     Zucchini

Time 35m

Yield 8

Number Of Ingredients 9

½ cup coconut flour
2 egg whites
¼ cup water
1 cup almond meal
¼ cup grated Parmesan cheese
1 teaspoon Italian seasoning
1 teaspoon ground black pepper
4 zucchini, quartered lengthwise
1 teaspoon chopped fresh parsley

Steps:

  • Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
  • Pour coconut flour into a bowl.
  • Whisk egg whites and water together in a bowl.
  • Combine almond meal, Parmesan cheese, Italian seasoning, and pepper in another bowl.
  • Dredge batches of zucchini in coconut flour using tongs. Dip in beaten egg whites; toss in almond meal mixture until coated. Arrange on the lined baking sheet.
  • Bake in the preheated oven until slightly golden, about 20 minutes. Garnish with parsley.

Nutrition Facts : Calories 105.5 calories, Carbohydrate 5.4 g, Cholesterol 2.2 mg, Fat 7.9 g, Fiber 2.3 g, Protein 5.6 g, SaturatedFat 1 g, Sodium 63.4 mg, Sugar 1.6 g

ZUCCHINI FRIES



Zucchini Fries image

These easy Baked Zucchini Fries with Parmesan and Panko are just as crisp as fried fries for a fraction of the calories! A healthy, kid-friendly side dish or appetizer.

Provided by Erin Clarke / Well Plated

Categories     Appetizer     Side Dish

Time 40m

Number Of Ingredients 15

3 medium 7-inch zucchini (cut into 1/2 inch x 3 1/2-inch "sticks" (about 1 1/4 pounds))
1/2 cup Panko breadcrumbs
1/3 cup white whole wheat flour (or all-purpose flour)
1/4 cup finely grated Parmesan cheese
1/2 teaspoon kosher salt
1/4 teaspoon onion powder
1/4 teaspoon ground black pepper
2 large egg whites
Nonstick cooking spray (olive oil or canola oil flavored)
1/2 cup non-fat plain Greek yogurt
2 tablespoons chopped fresh basil (or 1/2 teaspoon dried basil)
1 clove minced garlic (about 1 teaspoon)
1/4 teaspoon Worcestershire sauce
1/8 teaspoon kosher salt
1/8 ground black pepper

Steps:

  • Make the fries: Position racks in the center of your oven and preheat the oven to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.
  • Spread the sliced zucchini onto paper towels or a damp kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
  • In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
  • Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet. Line up the sticks so that they are near each other and all fit, but make sure they do not touch. Repeat with remaining zucchini.
  • Lightly but thoroughly coat the exposed sides of the zucchini with the cooking spray. Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more. Return to the oven, rotating the pan 180 degrees, then continue baking for 10 additional minutes, until the crumbles are crisp and golden and the insides are tender.
  • While the zucchini bakes, prepare the dipping sauce. In a small mixing bowl, whisk together all of the ingredients: the Greek yogurt, basil, garlic, Worcestershire, salt, and paper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.

Nutrition Facts : ServingSize 1 (of 6); about 8 fries without dipping sauce, Calories 95 kcal, Carbohydrate 13 g, Protein 8 g, Fat 2 g, SaturatedFat 1 g, Cholesterol 5 mg, Fiber 2 g, Sugar 4 g

Tips:

  • Choose fresh and firm zucchini for best results. Overripe zucchini will be too soft and may break when sliced.
  • To create zucchini fries that are crispy on the outside and tender on the inside, slice the zucchini into thin, even strips. This will help them cook evenly.
  • Coating the zucchini fries in a mixture of parmesan cheese, bread crumbs, and spices before baking adds a delicious crunch and flavor.
  • Be sure to spray the zucchini fries with cooking oil or olive oil before baking. This will help them crisp up and prevent them from sticking to the baking sheet.
  • Keep an eye on the zucchini fries while they are baking to ensure that they do not overcook. They should be golden brown and tender, but not mushy.
  • Serve the zucchini fries hot with your favorite dipping sauce, such as marinara sauce, ranch dressing, or aioli.

Conclusion:

Parmesan zucchini fries are a quick, easy, and delicious way to enjoy this summer vegetable. With their crispy exterior and tender interior, they are sure to be a hit with family and friends. Serve them as an appetizer, side dish, or even a main course. These versatile fries are also a great way to get your kids to eat their vegetables!

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