Name: Amazing Zucchini Fries: Make in an Air Fryer or Baked
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 2 medium zucchini ((4 cups, ~ 10 oz total)); 1 cup Panko bread crumbs; 2 teaspoons all-purpose flour or whole wheat flour; 1 large egg; Garlic salt, (I love Trader Joe’s or Lawry’s, see shopping tips); Olive oil cooking spray; Skinny Ranch Dressing,

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These are incredibly delicious! Marvelously flavorful, crispy, and effortless to make. I like them just the way they are but my husband likes to dip them in my skinny ranch! Each serving has only 97 calories and 2 grams of fat. So run don’t walk to your local market to get the ingredients and give these a try!

Why You’ll Love Amazing Zucchini Fries (Air Fryer or Baked)

Amazing Zucchini Fries (Air Fryer or Baked) are a fantastic option for those seeking a healthier alternative to traditional French fries. These crispy and flavorful fries capture the essence of a beloved snack while offering a lower-calorie and guilt-free indulgence. Zucchini provides a nutritious base, while the breading and cooking methods create a delightfully crunchy exterior. Whether air fried or baked, these zucchini fries are a satisfying treat that aligns perfectly with a balanced diet.

Ingredients for Amazing Zucchini Fries (Air Fryer or Baked)

Main Ingredient:

2 medium zucchini (4 cups, ~ 10 oz total): The zucchini is the base for these fries. It's sliced into fry-shaped pieces for a crispy and flavorful treat.

Coating:

1 cup Panko bread crumbs: Panko bread crumbs provide a light and crispy coating for the zucchini fries.
2 teaspoons all-purpose flour or whole wheat flour: The flour helps the egg mixture adhere to the zucchini and provides an extra layer of crispiness.
1 large egg: The egg acts as a binder, helping the bread crumbs stick to the zucchini.
Garlic salt: Garlic salt adds a savory flavor to the breading.
Olive oil cooking spray: Used to coat the air fryer basket or baking sheet to prevent sticking.

Dipping Sauce (Optional):

Skinny Ranch Dressing: A tangy and creamy dipping sauce that complements the crispy zucchini fries.

These ingredients combine to create a healthy and delicious snack or side dish that is low in calories and high in flavor.

How to Make Amazing Zucchini Fries (Air Fryer or Baked)

Preparing the Zucchini

Preheat your appliance: Start by preheating your air fryer to 400°F (200°C) or your oven to 425°F (220°C).
Cut the zucchini: Cut the zucchini in half lengthwise, then cut each half in half again. Cut these quarters into ¼ to ½ inch thick sticks, about 3-4 inches long.
Drain the zucchini: Place the zucchini sticks on paper towels to remove excess moisture.

Creating the Breading

Prepare the breading mixture: In a small bowl, combine the panko bread crumbs and flour.
Prepare the egg mixture: In another bowl, beat the egg.
Bread the zucchini: Dip each zucchini stick in the egg mixture, then coat it in the bread crumb mixture. Place the breaded zucchini on a plate or baking sheet.
Add seasoning: Lightly spray the breaded zucchini with cooking spray and sprinkle with garlic salt.

Cooking the Zucchini Fries

Air Fryer Method:

Preheat air fryer: Spray the inside basket of the air fryer with cooking spray.
Cook in batches: Place a single layer of zucchini fries in the air fryer basket, avoiding overlap.
Air fry: Cook for 8-10 minutes, or until crispy.
Keep warm: If cooking in batches, keep the first batch warm in a 300°F oven while cooking the rest.

Oven Method:

Prepare baking sheet: Line a baking sheet with aluminum foil or parchment paper and lightly coat with cooking spray.
Bake the fries: Place the zucchini fries on the prepared baking sheet. Bake for 25-30 minutes, flipping once halfway through, until golden and crispy.

Serving

Serve the zucchini fries immediately while they are hot and crispy.

Note: Zucchini fries are best enjoyed fresh as they become soft as they cool.

By following these steps, you'll have delicious and crispy zucchini fries that are a healthier alternative to traditional french fries.

Helpful Tips About this Recipe

Makes 4 servings. Each serving 10-15 zucchini fries

Food Facts
Panko bread crumbs come from Japan. They’re a type of crisp, light, large breadcrumbs. Panko crumbs are typically used to coat foods for frying or sautéing. They’re coarser than most bread crumbs and create a crisper result.

Healthy Benefits
Zucchini is high in fiber, water, vitamin A, vitamin C, and potassium.

Shopping Tips
Panko bread crumbs are available in most supermarkets in the Asian section. I bought mine at Trader Joe’s.

Trader Joe’s sell the most delicious garlic salt! It’s not too salty and has other seasonings in it. I now use it on everything from popcorn to eggs to avocado toast. I introduced so many of my friends and family to it and they love it too!

WW Freestyle SmartPoints 1-Blue
WW SmartPoints 2-Green
WW Points Plus 2

SKINNY FACTS: for 1 serving
97 calories, 2g fat, 1g sat. fat, 46mg chol, 4g prot, 17g carbs, 3g fiber, 177mg sod, 3g sugar

FACTS: for Freestyle SmartPoints
50 calories, 0g sat. fat, 1g protein, 0g sugar