Description
Crispy and flavorful Baked Parmesan Zucchini Fries, a healthy and delicious snack or side dish coated with a seasoned breadcrumb and Parmesan cheese mixture, baked to golden perfection.
Ingredients
Units
Scale
General
- Cooking spray OR oil
Flour Mix
- 1/3 cup flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Egg Wash
- 1 large egg
Parmesan Breadcrumbs
- 3/4 cup breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- Ground black pepper to taste
Zucchini
- 1 pound zucchini cut into 1/2-inch sticks
Instructions
- Preheat Oven and Prepare Baking Sheet: Preheat your oven to 425°F (220°C). Coat a baking sheet with oil or cooking spray. For easier cleanup, you may line the sheet with aluminum foil, but note the fries could turn out a little less crispy. Avoid using silicone baking mats or parchment paper as they can cause sogginess.
- Prepare Flour Mix: In a shallow dish or large zip-lock bag, combine 1/3 cup flour, 1/2 teaspoon garlic powder, and 1/4 teaspoon salt. Mix well to evenly distribute the seasonings.
- Beat the Egg: In a separate shallow dish, crack and beat 1 large egg thoroughly to create the egg wash.
- Mix Parmesan Breadcrumbs: In a third shallow dish or a 7×11 baking pan, combine 3/4 cup breadcrumbs, 1/3 cup grated Parmesan cheese, 1 tablespoon Italian seasoning, 1/2 teaspoon garlic powder, 1/4 teaspoon salt, and ground black pepper to taste. Mix thoroughly.
- Coat the Zucchini Sticks: Take the zucchini sticks and first lightly coat them with the flour mix to ensure the egg wash sticks well. Next, dip the zucchini in the beaten egg, coating all sides. Finally, press the zucchini sticks firmly into the Parmesan breadcrumb mixture to create a thick, even coating.
- Bake the Fries: Place the coated zucchini sticks on the prepared baking sheet in a single layer. Bake in the preheated oven for 20 minutes, turning them once halfway through to promote even crispness. Use an offset spatula to gently loosen any fries sticking to the pan; adequate oil or cooking spray should prevent sticking.
- Serve: Remove the zucchini fries once they are golden brown and crispy. Serve them immediately with your favorite dipping sauces for the best texture and flavor.
Notes
- For extra crispiness, ensure the zucchini sticks are well coated with each layer before baking.
- Using aluminum foil can help with cleanup but may reduce crispiness slightly.
- If you want to avoid sticking, use enough oil or cooking spray on the baking sheet.
- Try serving with ranch, marinara, or garlic aioli as dipping sauces.
- For a gluten-free option, substitute the flour and breadcrumbs with gluten-free alternatives.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 7 g
- Saturated Fat: 3 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 55 mg
