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 count calories, but it isn’t the only thing I do. I’ll try to make healthy choices, like a higher calorie dish with more nutritional value, but keeping track of how many calories I eat allows me to not be afraid to eat at all. I finally lost some of the weight I have been struggling with all of my life, and only because I began controlling what I eat rather than letting what I eat control me.
If I dont keep track of my calorie intake I get afraid to over do it, and then I’ll just not eat – so counting is definately the way to go for me!
Zucchini fries are equally delicious too 😉 Love these though, I know I’ll be overwhelmed with zucchini soon with my farm share!
Thanks Katie, these were great!! Even my not-quite-four year-old who is quite anti-zucchini at the moment munched down a big handful of “special fries” (…..until they got cold, when she daintily declared “I don’t like these fries”!!) So, fresh from the oven, they are even attractive to kids, which makes them a hit in my book! The little princess and I are also big fans of the avocado frozen yoghurt from the other day too – we’ve been having lots of fun with your recipes the last couple of weeks after a friend recommended your site. Thanks!!
These look awesome….cant wait to try them. Yes, I do count calories. Mostly just if a gain a few pounds , it helps me get back on track.
Been meaning to try these ever since you posted them. Made them last night and they were delicious! I can’t believe how crunchy they were. Thank you katie, you’re an absolute genius:) everyone, you have to try this recipe. I will try it on other veggies too like cauliflower, sweet potato etc.
Hi Katie,
Just made these and really enjoyed the taste and how easy they were. I would add a little more flavor (italian seasoning, pepper, etc) in with the breading process next time.
These were very good but I’m wondering if there’s a technique that I don’t know about to keep your fingers from getting all gummy when you dip the fries into each component? I’ve tried using tongs and forks but no matter what I end up with a gummy mess on them and it makes me feel like I must be missing some secret way to do this.
If you use only your left hand for the wet and your right hand for the dry (or vice versa), you should be able to avoid having huge clumps of the stuff on your fingers. Here’s what I did– put the flour mixture in a paper bag, toss the veggies in, shake it up, then do the other 2 steps. I have done this with onions too, for onion rings! Mmmmm
I just made these for dinner- awesome! They stayed crispy and full of flavour. I did zucchini and califlower- both worked great. Next time, I might steam the califlower a little bit before to start the cooking process.
As for calorie counting, I never got into it. I did count fat grams for awhile but then I realized it’s all part of the whole picture- fat, fiber, protein. More of a balance works for me 🙂
I am thinking of making zucchini fries and might use this recipe and another. I was wondering what sauce you used. I made a raw vegan ketchup recently, but didn’t like it at all. I don’t want to buy condiments that much any more for health and cost, but I am considering at getting ketchup and bbq sauce for such recipes.
Oooh! I was just craving some gluten-free zucchini fries and wondering if they even exist. They do now! Thank you so much for posting this, I can’t wait to try it!
Sami 🙂