Crispy Zucchini Fries

Oven Baked Crispy Zucchini Fries- A crispy, flavorful outside with a soft, nutritious inside- what more could you ask for in an appetizer?!

Zucchini fries are one of my favorite appetizers and I will almost always order them if they are on the menu. While I love the texture and flavor, I don’t love that they are deep fried and breaded with white flour. Recently, I decided I wanted to try to make my own zucchini fries with a healthier twist. After all, they have the potential to be a nutritious and delicious snack! I use whole grain panko breadcrumbs, whole grain flour and bake them instead of fry. They turn out perfectly and are still so crispy!

So pre- heat your oven, get your assembly line ready and let’s make some crispy zucchini fries!

The ingredients:

• Zucchini- Zucchini is low in calories, but rich in vitamin C, potassium, vitamin A, and several other minerals and vitamins. When shopping for zucchini, choose the smaller ones because they have more flavor. Zucchini begin to loose their flavor the larger they get! If you can’t find zucchini, yellow summer squash works great in this recipe as well!
• Whole Wheat Flour- I opt for whole wheat flour instead of all-purpose flour because it is made with the bran and germ parts of the wheat kernel. The bran and germ contain fiber, protein and lots of vitamins and minerals. When flour is processed into all-purpose flour, it is striped of the fiber, vitamins, and minerals. Coating the zucchini strips in flour first, helps the egg stick to the pieces better, ultimately helping the final coating stick. No one likes it when the breading falls off!
• Eggs- Eggs are the binder that hold the breadcrumb mixture onto the zucchini fries! I use whole eggs, but if you wanted to reduce the cholesterol, you could use egg whites instead.
• Whole Wheat Panko Breadcrumbs- Panko breadcrumbs are what gives these zucchini fries their crunch! Panko breadcrumbs are light, airy, and crisp up wonderfully in the oven. Once again, I use the whole wheat version instead of the plain kind due to the additional health benefits of the whole grain.
• Parmesan Cheese- Salty and delicious! How could you make zucchini fries without parmesan cheese?! I mean, you could (and I have forgotten it a few times), it is just not quite as delicious. Due to the low moisture content of parmesan cheese, it gets nice and crunchy when baked and adds a nutty flavor.
• Spices & Herbs: Italian Seasoning, Garlic Powered, Onion Powder, Salt and Pepper give the fries the delicious Italian flavor we all love! If you don’t have Italian seasoning, you can just mix basil, oregano, rosemary, parsley, and thyme together to get a similar flavor profile! I do two parts basil, oregano, parsley to one part rosemary, and thyme.
• Optional: red chili flakes- Spice it up!

How to make the crunchy goodness:

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1. Start by slicing the zucchini in half and then into match sticks.
2. Now set up your assembly line! You will need three bowls (or deep plates) and 2 sheet pans coated with non-stick spray. In the first bowl, add 2 TBSP of whole wheat flour. In the second bowl, whisk the 2 eggs together. In the third bowl, combine the remaining whole wheat flour, panko breadcrumbs, parmesan cheese, and spices.
3. Time to start coating the zucchini sticks! Place the zucchini in the first bowl and dust with whole wheat flour until all sides are coated. This will help the egg stick to the zucchini sticks.
4. Dip the flour coated zucchini sticks into the eggs, once again, making sure all sides are covered.
5. Then place the egg covered zucchini sticks into the breadcrumb mixture… You got it ? Making sure all sides are well coated.
6. Place the breaded zucchini sticks on the prepared baking pan. Repeat the dipping process until you have coated all your zucchini sticks.
7. Place the pans in the oven and bake for 20-25 minutes, or until golden brown.
8. Serve with ranch or marinara sauce for dipping!

Tags: Appetizers, Healthy appetizers, Healthy Zucchini Fries, nutritious, whole grain, whole wheat