Description
Crispy Zucchini Fries are a delicious and healthier alternative to traditional fries, coated in panko breadcrumbs and served with a tangy basil dipping sauce.
Ingredients
Scale
- 3 medium 7-inch zucchini cut into 1/2 inch x 3 1/2-inch sticks
- ½ cup Panko breadcrumbs
- ⅓ cup white whole wheat flour or all-purpose flour
- ¼ cup finely grated Parmesan cheese
- ½ teaspoon kosher salt
- ¼ teaspoon onion powder
- ¼ teaspoon ground black pepper
- 2 large egg whites
- Nonstick cooking spray olive oil or canola oil flavored
- ½ cup non-fat plain Greek yogurt
- 2 tablespoons chopped fresh basil or 1/2 teaspoon dried basil
- 1 clove minced garlic
- ¼ teaspoon Worcestershire sauce
- ⅛ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
Instructions
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- In a bowl, mix together Panko breadcrumbs, flour, Parmesan cheese, salt, onion powder, and black pepper.
- In another bowl, whisk the egg whites until frothy.
- Dip each zucchini stick into the egg whites, then coat with the breadcrumb mixture, ensuring they are well-covered.
- Place the coated zucchini fries on the prepared baking sheet and spray lightly with cooking spray.
- Bake for 25-30 minutes, flipping halfway through, until golden and crispy.
- In the meantime, prepare the basil dipping sauce by mixing together Greek yogurt, chopped basil, minced garlic, Worcestershire sauce, salt, and black pepper in a bowl.
- Serve the crispy zucchini fries warm with the basil dipping sauce on the side.
Notes
For extra crunch, consider double-coating the zucchini by dipping them in the egg whites and breadcrumbs twice. Adjust the seasoning in the dipping sauce according to your taste.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Appetizer, Side Dish
- Method: baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving (about 8–10 fries with dipping sauce)
- Calories: 150 kcal
- Sugar: 5 g
- Sodium: 360 mg
- Fat: 4 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 10 g
- Cholesterol: 5 mg
Keywords: Zucchini Fries, Healthy Snack, Baked Zucchini, Appetizer, Vegetarian