Description

A quick and easy weeknight dinner hack featuring golden, crispy baked zucchini fries served with warm marinara sauce. This recipe is simple to make, uses pantry-friendly ingredients, and offers a healthier alternative to traditional fried fries.

Ingredients

Scale

3 medium zucchini (about 1.5 lbs / 700g)
2 large eggs
2 tablespoons milk
1.5 cups (150g) panko breadcrumbs
½ cup (50g) freshly grated parmesan cheese
1 teaspoon dried Italian seasoning
½ teaspoon garlic powder
Salt and black pepper to taste
½ cup all-purpose flour (optional, for dredging)
1 cup (240ml) marinara sauce
1 teaspoon extra virgin olive oil (optional, for sauce)
2 tablespoons avocado oil or olive oil (for brushing)
Cooking spray (for baking sheet)

Instructions

Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and spray lightly with cooking oil.
Wash zucchini, trim ends, and slice lengthwise into ½-inch thick strips. Pat dry thoroughly with paper towels to remove excess moisture.
Set up three shallow bowls: one with flour (optional), one with whisked eggs and milk, and one with panko, parmesan, Italian seasoning, garlic powder, salt, and pepper.
Dredge each zucchini strip in flour (shaking off excess), dip in egg wash, then press firmly into the breadcrumb mixture to coat evenly.
Place breaded fries on the prepared baking sheet in a single layer, ensuring they do not touch.
Lightly brush the tops of the fries with avocado or olive oil.
Bake for 10 minutes, then flip each fry using tongs.
Brush the other side with oil and bake for another 10 minutes, or until golden brown and crispy.
While fries bake, warm the marinara sauce in a small saucepan or microwave.
Remove fries from oven, let cool for 2-3 minutes to crisp up further, and serve immediately with warm marinara.

Notes

Patting the zucchini dry is crucial to prevent sogginess. Use panko breadcrumbs for maximum crispiness. Do not overcrowd the baking sheet; use two pans if necessary. For a vegan version, substitute egg with flax egg and parmesan with nutritional yeast. For gluten-free, use GF panko breadcrumbs.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: Approximately 6-8 fr
Calories: 180
Sugar: 4
Sodium: 320
Fat: 8
Saturated Fat: 2
Carbohydrates: 22
Fiber: 3
Protein: 7

Keywords: zucchini fries, baked zucchini, healthy dinner, weeknight meals, easy recipes, gluten-free options, vegan options, family dinner, crispy vegetables