Recipe Information

• Prep Time: 15 minutes
• Cook Time: 20–25 minutes
• Total Time: 35–40 minutes
• Servings: 4
• Difficulty: Easy

Ingredients

For the Zucchini

• 2 medium zucchini
• ½ cup grated Parmesan cheese
• ¾ cup panko breadcrumbs
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• ¼ teaspoon black pepper
• ½ teaspoon salt
• 2 large eggs
• 1 tablespoon milk
• Olive oil cooking spray

Garlic Yogurt Dip

• ½ cup plain Greek yogurt or mayonnaise
• 1 garlic clove, minced
• 1 teaspoon lemon juice
• ½ teaspoon dried parsley
• Pinch of salt
• Pinch of black pepper

Instructions

Step 1: Prepare the Zucchini

• Wash and dry the zucchini.
• Cut each zucchini into fry-shaped strips.
• Pat dry with paper towels to remove excess moisture.

Step 2: Prepare the Coating

In one bowl mix:

• Parmesan
• Panko
• Garlic powder
• Onion powder
• Italian seasoning
• Paprika
• Salt
• Pepper

In another bowl whisk:

• Eggs
• Milk

Step 3: Coat the Fries

• Dip each zucchini strip into the egg mixture.
• Coat thoroughly with the Parmesan breadcrumb mixture.
• Press gently so the coating sticks well.

Step 4: Bake

• Preheat oven to 425°F (220°C).
• Line a baking tray with parchment paper.
• Arrange fries in a single layer.
• Spray lightly with olive oil.
• Bake for 20–25 minutes, flipping halfway through.
• Broil for the last 2 minutes for extra crispiness if desired.

Air Fryer Method

• Preheat air fryer to 400°F (200°C).
• Arrange fries in a single layer.
• Spray lightly with oil.
• Air fry for 10–12 minutes, shaking halfway.

Make the Dip

Mix all dip ingredients until smooth.
Refrigerate for 10 minutes before serving.

Tips for Extra Crispy Fries

• Pat zucchini completely dry.
• Don’t overcrowd the baking tray.
• Use freshly grated Parmesan.
• Spray lightly with oil before baking.
• Serve immediately while hot.

Variations

• Add crushed red pepper flakes for spice.
• Mix in cheddar for a richer flavor.
• Use gluten-free breadcrumbs if needed.
• Add fresh parsley after baking.
• Try ranch seasoning for a different flavor.

Storage

• Refrigerate in an airtight container for up to 3 days.
• Reheat in an oven or air fryer for 5–7 minutes.
• Not recommended for freezing, as zucchini becomes watery after thawing.

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Nutrition (Approximate Per Serving)

• Calories: 180
• Protein: 11g
• Carbohydrates: 12g
• Fat: 10g
• Fiber: 2g
• Sugar: 3g
• Sodium: 380mg

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Nut Information 🌰

Contains Nuts?

• ❌ No tree nuts
• ❌ No peanuts

Potential Allergens

• ✅ Milk (Parmesan cheese)
• ✅ Eggs
• ✅ Wheat/Gluten (panko breadcrumbs)

Nut-Free Tips

• Always check Parmesan and breadcrumb packaging for cross-contamination if serving someone with a severe nut allergy.
• Use certified nut-free products when necessary.

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Frequently Asked Questions (Q&A)

Q1: Can I make these without breadcrumbs?
Yes. Use crushed pork rinds, almond flour (contains tree nuts), or extra Parmesan for a low-carb version.

Q2: Can I use yellow squash instead?
Absolutely! Yellow squash works just as well.

Q3: Why are my zucchini fries soggy?
Too much moisture is the main cause. Pat the zucchini dry and avoid overcrowding the pan.

Q4: Can I make them ahead of time?
You can bread the zucchini a few hours ahead and refrigerate until ready to bake.

Q5: What dipping sauces go well with them?

• Garlic aioli
• Ranch dressing
• Marinara sauce
• Spicy sriracha mayo
• Honey mustard
• Tzatziki

Q6: Can I make them gluten-free?
Yes. Substitute gluten-free panko or crushed gluten-free cornflakes.

Q7: Are these kid-friendly?
Yes! Their crispy coating and cheesy flavor make them popular with kids.

Q8: Can I use pre-shredded Parmesan?
Freshly grated Parmesan gives the crispiest texture and best flavor, but pre-shredded works in a pinch.