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 calorie count but I also make those calories count. I will choose a healthier alternative with slightly more calories than a very low calorie dish/snack with very little nutrition every time.
What a great alternative to greasy fries! I don’t count calories either but I definitely understand those that do.
What perfect timing!! My tower garden is producing the most amazing zucchini right now! Thanks so much for the recipe, I was running out of ideas 🙂
I loooooove this blog!!!
No, I don’t believe in calorie counting!
Calorie count. It is to easy to “cheat” without tracking. I can maintain my weight w/o it but not lose. It is defiantly better to use a tracker w/ more than just calories though, I am currently using supertracker.usda.gov and it tracks not only macro but micro nutrients.
I will need to make these GF… and could use GF flour. However, I wonder how a GF cornmeal would work in place of the flour…???? Should I just stick with a GF flour?
These look great! Would there be a way to make them lower-carb, anything to replace the breadcrumbs with?
Oh my goodness! I have been making roasted zucchini “fries”, but they were kinda mushy in the middle and plain. This recipe is SO going on my list of recipes to make! Great one yet again, Katie! Thanks! 😀
I think much more about nutritional content than I do about calories! I honestly wouldn’t even know how to go about calculating all the calories I eat in a day. It sounds far too tedious and stressful for me.
These look so incredible!!! And so simple too. Love this!
Hi, thank you for posting! For those that count calories, how do you handle eating at restaurants or other people’s homes without calorie counts? I struggle greatly with this! Thanks for any advice!
Hi Alaia,
I count calories on a general basis because I find if I don’t my portions (and weight) creep up. You probably shouldn’t be so obsessed with the numbers that you can’t relax and enjoy a meal out with friends now and then. Saying that, however, most calorie counters will have an ‘eye’ for how many calories are in their food (though at most restaurants you can usually double what you think it will be because of the extra fat and sugar they use).
http://collegehealthnut.blogspot.ca/2013/05/youre-out-for-dinner-and.html?m=1
Check out this blog post I did recently it should help!
I used to agree with calorie counting. I did it for years, and then became obsessed with getting the numbers lower and lower. 1200 is the reccomended calorie intake for a 11 year old yet thats what people were telling me i needed to have to lose weight. i began eating 200 calories a day and ended up with hospital. i have been battling annorexia for 2 years. calories DO NOT REFLECT HEALTH in anyway.
if that were true, then a diet coke would be ‘better’ than smoothie with bananas and berries and almond milk and chia seeds .
calorie counting is ridiculous.
Before going vegan, calorie counting was the only way. Now, I focus on a healthy, well-balanced vegan diet. I still check calories for things I think might be “junk” and I still usually calculate my dinners (just to be safe), but that’s it.
Hi Katie, how many of the zucchini chips is it for the 96g serve? They look so very tasty. Wondering how well some nutritional yeast flakes would go mixed with the breadcrumbs…
I love making stuff like this! I’m not GF, but I always use chickpea flour. For some reason, it sticks so much better and the taste makes me feel more like it’s been deepfried when it’s still oven baked
These look amazing, I love when I find alternatives to fries and chips like this that people don’t even people are guilt-free. I don’t believe in calorie counting, however, I have do watch carbohydrates and sometime count carbs because I have ulcerative colitis and blood sugar issues. I generally cannot do breadcrumbs and I was wondering whether something like almond meal or very finely shredded unsweetened coconut might work? I would love to be able to make it!