These healthy baked zucchini fries have an addictively crispy “junk food” taste! The kid-friendly recipe is perfect for a healthy snack or side dish.
Do you count calories?
These crispy baked zucchini fries have just 35 calories per serving!
Even if you ate the entire recipe in a single serving—which would be quite a lot of fries!—it’s still under 200 calories.
I used to think counting calories was a ridiculous waste of time and energy. Going by calories alone, a white rice cake would be a better snack choice for someone on a diet than a highly nutritious banana spread with a little peanut butter.
However, in the years of writing this blog, I’ve met quite a few people who swear by counting calories, who say it’s the only thing that’s worked for them and that it offers a sense of routine and control, helping them lose unnecessary weight or make healthier choices.
While I still don’t personally count calories, I now at least respect the practice and concede that it might be the best option out there to help some people turn their lives around for the better.
If you don’t count calories and think the idea of counting calories is a complete waste of time? You’ll just fall in love with the crispy “junk food like” taste of these crispy baked fries.
It’s one thing on which calorie counters and carb-o-holics can agree:
These zucchini fries are almost impossible to stop eating!
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Dip them in ranch, marinara sauce, or even my Healthy Ketchup Recipe.
I initially worried about trying these without the egg wash called for in most breaded recipes. But making egg-free and vegan zucchini fries turned out to be really simple and just as good as any egg-based breaded recipe I’ve ever tried.
I brought the zucchini fries to a Memorial Day barbecue… people were quite surprised I came with something other than dessert ;).
Leftover zucchini? Make this Chocolate Zucchini Bread!
Baked Zucchini Fries
Ingredients
- 2-3 small zucchini, sliced into fries
- 1/4 cup flour (white, whole wheat, or chickpea flour work)
- 1/4 tsp salt
- 1/4 tsp garlic powder
- 1/2 cup milk of choice
- 1 cup breadcrumbs (I toasted Ezekiel bread and processed it in a food processor. You can use gf bread.) (40g)
Instructions
- Zucchini fries recipe: Preheat oven to 420F. Lightly grease a cooling rack, place it on a baking tray, and set aside. Set up an assembly line: flour and spices in one bowl, milk in another, and breadcrumbs in a third. Dip each zucchini stick in the flour, then the milk, then the breadcrumbs. Place on the cooling rack. Bake 20 minutes, or until desired crispiness is reached. View Nutrition Facts
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I agree about the calories. I eat just eat , wholesome, healthy food until I’m full. My body knows when it’s done!
I was 147 pounds (5 ft 1 inch) and then I started counting my calories, seriously counting them, weighing the food on a weight scale because the labels are not as accurate as they would lead us to believe, I always double check the true calories by searching on the Internet, and ounces aren’t as accurate as grams, either which is what I use, and yes it is a pain in the ass, it’s still a pain in the ass but I’ve gotten use to it and I never deny myself the foods I like, while dieting because then, it truly is no way to live, you have to eat what you like, I just made sure I wasn’t eating tons of it. And now I am now 115 pounds. Also once I reached my weight, I cheat every week-end, go out to restaurants, drink, have desserts and get my kicks then. But then I go right back to counting my calories on Monday (unless it’s a holiday) to maintain the weight because 2 – 3 days of decadent behavior will not put weight back on you, you have to do it consistently, over a longer period of time than just 2 – 3 days, which I do not, and I also get a good clean healthy report card from my doctor. There are some people that don’t need to count their calories, their food consumption is just right to maintain a healthy weight, others, however, cannot gauge the amount of food and need assistance through counting their calories.
My brother has recently become allergic to all mammals and any products they produce due to a tick bite…I know crazy right?! Anyways he was a total meat and potato guy and I am always looking for savory recipes to make at our family events that I think he will like and that won’t make him sick of course. These look great, but he can’t consume milk. Any recommendations on what you could substitute for this recipe? Thanks!
Katie’s site is actually completely vegan. Milk of choice means whatever plant-based milk you want to use, such as almond milk or cashewmilk.
Just curious what sort of dipping sauce would work well with these? Thank you!
Ketchup, ranch, anything you put on french fries!
So glad I found this recipe! Made it as directed except had to bake directly on the baking pan because my cooling rack has Teflon. But they came out great anyway. Everyone loved them, even my son, who can’t stand zucchini!
So you dunk in the flour then in the milk? Doesn’t that take the flour off?
Hi Katie, I am looking for how to receive notifications for your next publications, the solutions?
thank you for this delight and especially the details
I need to crispy baked zucchini fries and have one suggestion. In addition to the milk batter add a teaspoon of arrowroot starch and a teaspoon of olive oil and mix it well. This makes it stickier and holds the breadcrumbs better
I liked the concept but unfortunately these were bland. Need a lot more seasoning next time.
Perfection. I added loads of spices and finished with a minute under the broiler for an extra bit of crispiness. I will make these again.
Has anyone tried making them in an air fryer? If so what temp and for how long?
Could you do this with sliced eggplant?