These zucchini fries are coated in Parmesan and baked until golden. They’re a satisfying low-carb and gluten-free alternative to traditional fries.
These fries are incredibly flavorful and pair well with several dips, although they are also delicious on their own. You can serve them as an appetizer, a snack, or a side dish. They are one of my favorite ways to prepare zucchini. Other good zucchini recipes include zucchini lasagna, grilled zucchini, and zucchini noodles.
Ingredients
See the recipe card for exact measurements. Here are my comments on the ingredients.
- Egg: The egg enables the Parmesan to adhere to the fries.
- Parmesan: Please use grated Parmesan, not shredded.
- To season: Garlic powder, paprika, and cayenne add flavor, warmth, and color.
- Zucchinis: For the best results, use young, firm zucchinis. The less water they contain, the better the fries will be.
Instructions
The detailed instructions and step-by-step photos are included in the recipe card. Here's a quick overview.
Slice the zucchinis into ¼-inch-thick strips. Whisk the egg and season the Parmesan with spices. Dip the zucchini strips in the egg, then dredge them in the seasoned Parmesan.
Arrange the fries on a rimmed, parchment-lined baking sheet. Bake them in a 425°F oven for 10-15 minutes per side, until golden brown.
Serve them immediately, with or without a dip.
Delicious! Very glad to find your low sugar and low carb recipes. Thanks a million.
Ronald Mask
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Delicious! Very glad to find your low sugar and low carb recipes. Thanks a million.Experiment: Four Different Coatings
An older version of this recipe used almond flour rather than Parmesan. I wasn't happy with it, so I started experimenting. I tried coating these fries with four different coatings, shown in the photo below: Almond flour, almond meal, grated Parmesan, and crushed pork rinds.
I made the fries, and my family taste-tested them. The clear winner was the Parmesan coating, followed by the almond meal, almond flour, and lastly the crushed pork rinds.
The flours were the easiest to work with. They coated the fries evenly. The Parmesan was the most difficult to work with - it was more challenging to get it to adhere to the zucchini strips, although it was fairly coarsely grated, and a finer, drier texture will work better.
In terms of flavor, the Parmesan was the clear winner. It was the most flavorful and also the crispiest, because while the zucchini itself is not crispy, the cheese became crispy in the oven. The pork rinds were the least successful. They were too soggy. Both flours were good, although the almond meal was better and crispier. Here's a photo of the different fries with their different coatings:
Before changing the original recipe from almond flour to Parmesan, I made one more trial run, and the unanimous conclusion was that indeed, the Parmesan-coated fries are absolutely amazing.
Recipe Tips
- Please use young, firm zucchinis with dense flesh and lower water content. Large, watery zucchinis will yield soft fries - still delicious, but soft. Some zucchinis are 12 ounces - that’s too big. You want them to be 6-8 ounces each. Zucchini also gets more watery and mushy the longer it’s stored in the fridge.
- Even firm zucchinis will yield relatively tender fries. Don't expect these fries to be crispy - certainly not as crispy as traditional fries made with potatoes. They lack the starch needed to make them truly crispy.
- To prevent a sticky mess, it's best to use one hand to dip the zucchini strips in the egg and the other hand to dredge them in the Parmesan.
Recipe FAQs
Salting helps draw water out, and it does have its place (for example, when making roasted zucchini or zucchini chips). But if you pick young, firm zucchinis, there's no need to salt them before baking.
I don't recommend that. The Parmesan coating won't survive the process of frying and turning the zucchini strips in the pan. Baking is a gentler method that works better in this recipe.
That's unnecessary. The peel is dark green and pretty, and it's thin enough that it won't interfere with eating the fries. The peel also helps with the fries' texture. Removing it makes the strips softer and mushier. And if there's any bitterness in it, the spices and high-heat baking take care of that.
Zucchini fries are best enjoyed fresh. But if you must, you can keep the leftovers in an airtight container in the fridge for up to four days. Place them on paper towels to absorb any extra moisture and replace the paper towels daily.
Reheat the fries uncovered in a 350°F oven until heated through. Reheating them in the microwave will make them soggy. I don't recommend freezing the leftovers.
Serving Suggestions
Dips
You can serve these fries with unsweetened ketchup for dipping or with any of the following dips:
In the photo below, they are shown with sriracha mayo, ranch dressing, and unsweetened ketchup.
Side Dishes
When I serve these fries as a side dish, I like to serve them with a main dish I can cook in the same 425°F oven. So, I often serve them with one of the following:
- Baked cod
- Baked salmon
- Blackened salmon
- Parmesan-crusted chicken
- Roasted rack of lamb
- Chicken leg quarters, as shown in the photo below:
Recipe Card
Parmesan-Crusted Zucchini Fries
Video
Ingredients
- 1 large egg
- 1 cup grated Parmesan - 3 ounces
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ⅛ teaspoon cayenne pepper
- 2 zucchini - unpeeled, medium-sized, 6-8 ounces each
Instructions
- Preheat the oven to 425°F. Line a rimmed baking sheet with heatproof parchment paper.
- In a shallow bowl, beat the egg with a fork.
- In another bowl, mix the grated Parmesan, garlic powder, paprika, and cayenne pepper.
- Trim the zucchini ends. Cut each zucchini in half crosswise, then cut each part in half lengthwise. Cut each of these parts into three or four fry-shaped strips. Each zucchini should yield 12-16 fries, depending on its size. Blot the zucchini strips dry with paper towels.
- Dip each zucchini strip in the beaten egg and then dredge it in the seasoned Parmesan, gently pressing to help the coating adhere. To prevent a sticky mess, use one hand for the egg and the other hand for the Parmesan
- Place the coated zucchini strips on the prepared baking sheet, arranging them in a single layer.
- Bake the fries in the preheated oven until golden brown, for about 15 minutes per side. When turning them, do so carefully so as not to disturb the coating. Slide a small spatula underneath each fry and gently release it from the pan, then use your hands to gently place it back in the pan, flipping it.
- Serve immediately, with a dipping sauce if desired.
Notes
- Please use young, firm zucchinis with dense flesh and lower water content. Large, watery zucchinis will yield soft fries - still delicious, but soft. Some zucchinis are 12 ounces - that’s too big. You want them to be 6-8 ounces each. Zucchini also gets more watery and mushy the longer it’s stored in the fridge.
- Even firm zucchinis will yield relatively tender fries. Don't expect these fries to be crispy - certainly not as crispy as traditional fries made with potatoes. They lack the starch needed to make them truly crispy.
- The peel is dark green and pretty, and it's thin enough that it won't interfere with eating the fries. The peel also helps with the fries' texture. Removing it makes the strips softer and mushier.
- Zucchini fries are best enjoyed fresh. But if you must, you can keep the leftovers in an airtight container in the fridge for up to four days. Place them on paper towels to absorb any extra moisture and replace the paper towels daily. Reheat the fries uncovered in a 350°F oven until heated through. Reheating them in the microwave will make them soggy. I don't recommend freezing the leftovers.
Nutrition per Serving
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Most recipes are low-carb and gluten-free, but some are not. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate. Please verify it independently. The carb count excludes non-nutritive sweeteners. Please read these Terms of Use before using any of my recipes.
Lee says
The zucchini fries were easy to make & outstanding. Thanks for a great recipe!
Vered DeLeeuw says
You're very welcome, Lee! I'm so glad you enjoyed this recipe.
Ronald Mask says
Delicious!
Very glad to find your low sugar and low carb recipes. Thanks a million.
Ronnie Mask
Vered DeLeeuw says
You're very welcome, Ronnie!
Marie Lemieux says
I was looking for recipes for zucchini and found yours for Baked Zucchini Fries. I would like to make these for dinner tonight. My question is, can I make this recipe in my air fryer and if so, for how long. Thank you so much.
Vered DeLeeuw says
Hi Marie,
I believe you can, but I don't own an air fryer so can't provide any instructions - sorry!