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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Made these today and they were very tasty! Even my picky sister liked them. Instead of bread crumbs I used pork rinds and they turned out great.
I just made the zucchini fries as a side dish with dinner tonight. Total hit with everyone !
I am gluten free – do you think rice flour will work for this? (i don’t have chickpea flour.)
Yum! I have to try these! I usually make my own recipe of crispy baked eggplant but I need to switch it up a bit by trying another veg, such as mushrooms, zucchini, and yams! This is my eggplant recipe: http://www.bitesforbabies.com/crispy-baked-eggplant/
made these and very yummy! my son was able to do most of it too so fun project
Wow, these were amazing! I used whole wheat pastry flour instead of the white, which made them even more healthy. This is the first non-dessert recipe I tried from you, Katie, and I am very impressed. Thank you!
Made these tonight for dinner with zucchini from our garden. Delicious! Thanks for the recipe.
Oh, my! These looks delicious. I’ll be trying them! I’ve posted some of my fav zucchini recipes here: http://indiechickscafe.com/drowning-in-zucchini/
Hi just wondering, what milk did you use in this recipe? (it doesnt specify)
You can really use any. I know Katie often uses almond milk, but I’ve successfully made these with soymilk and I’m sure dairy milk would be fine.
A favorite from my past: Olive Garden’s deep fried zucchini dipped in Ranch dressing. This may supplant that favorite, if it tastes as good as it looks!
Tonight, I’m going to try this with yellow crookneck squash (it’s what I have on hand).
re: counting calories- due to a health condition, my carb & calorie intake has to be pretty strict, but with the help of you and some other wonderful “foodie” blogs on the internet, it’s as easy as raw chocolate fudge cake to stay under the maximum on calories. It’s carbohydrates that I’ve been struggling with.