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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These look great. Katie, why didn’t you make the bread crumbs in your vitamix??
I could’ve. Food processor was just closer at the moment I made them :).
Hey there!
So I’ve noticed this trend lately where all my links to your recipes are getting deleted from pinterest. I’ve been pinning your stuff for a while now because it is fab and even recommend it to people regularly, but now I’ve lost like half the things I saved and was wondering if you could speak to why you are taking these actions? The links go to your recipes so proper credit is given to you and your creations, and it doesn’t seem like you are anti-pinterest since you now have pin it buttons… whats going on?
I am so sorry! I’m having so many issues with Pinterest lately, and their help center has been COMPLETELY unresponsive. I don’t know what to do except apologize to everyone who’s been contacted. I am so embarrassed, and it’s not even my fault.
I keep sending them emails, to no avail. 🙁
It should be only the frosting shots, though. At least, that’s the only pin people are telling me they got an email about. They’ve taken other things of yours down as well?
Love zucchini fries! .. I usually use panko to make them crispy. When you make your own breadcrumbs.. did you toast the bread first?
yes
Will try this recipe soon. So delicious.
These look SO friggin good! Can’t wait to try ’em 😀
There are so many different opinions on calorie counting out there! Everyone is entitled to their own. As for me, I’m not a fan of it. Calorie counting led to me becoming obsesse and scared of the numbers, and definitely lead to my eating disorder/anorexia because it made me afraid of calorie (and nutrient dense) foods such as avocados and nuts. Now, I am trying hard to break the habit. I feel like it’s prison! Each day I get better and feel more free. But for others, I can easily see how calorie counting can be a helpful weightloss and health tool. We all handle things differently.
But, I strongly believe nutrition is more important than the number it’s packed into.
They look so so good.
I’ve recently been trying to break away from calorie or point counting.
Mmm…zucchini fries are so good! I’ve never tried them with the breading though. There was a time I believed in calorie counting, and I admit, I still do it sometimes. But, I’m not controlled by it anymore. And I’ve moved past it a lot.
These zucchini sticks look amazing!
Can’t wait to make them. Love that they’re coated in garbanzo bean flour. YUM, that’s my favorite!
I may be making those babies tonight!
Looks great!! Can’t wait to try them!
– Danielle
http://www.keenbeauty.com
these look yummy!
Zuch fries are def on my list for things to try, and I bet they taste really well with chickpea flour! I agree, counting calories is not the best way to eat healthy.
My toaster over has a rack that is removable. I did not think of using it like it is shown here. Will definitely try this recipe.
I just have a quick question. It says to dip the zucchini in the flour then in the milk. Won’t the milk wash all the flour off? It seems like the milk is what would make everything stick to the zucchini. Sorry if that’s a silly question. Thanks for the recipe!
I was wondering the same thing! But I just tried these, and it totally works! Somehow the milk does not wash off the flour!
These are so heavenly to taste! I used crackers instead of breadcrumbs for my coating and let it brown a little. As for the milk washing off it doesn’t. The milk makes the flour tacky so the breadcrumbs can stick very well. OMG I’m printing this recipe. I used to use egg but it made my zucchini taste weird…. I added onion and garlic powder to the flour and now I’m in love thanks Katie!
I make my wn version f ths with eggplant…we all love them, even my two-year old! I’m sure they’re just as tasty using zucchini! Btw, I don’t count calories…I eat really healthily but I do exaggerate sometimes! My way of managing my weight is out the “how do my pants fit” strategy…as soon as that get a little snug I know I have to watch at I eat 😉
Oh i can eat the entire plate LOL…. you know, mine don’t ever come out as crispy, been thinking of frying them in coconut oil, what do you think?