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 tonight and they were great! Even my son who doesn’t like zucchini asked for some and liked them…Thank you, Katie!
I just want to say that I just made these and LOVED them! I’m so glad you have this blog! 🙂 I used a pizza rack over a cookie sheet because I didn’t have a cooling rack and it worked really well!
These sound amazing! Where do you get chickpea flour? Thank you!
Whole Foods or online.
I just found your website. I can’t WAIT to do some more looking around!!!!
I am a carb lover also but these look great. My mother -in-laws garden is going crazy with zucchini. Luckily for me she loves to share. I will be trying these out. Pinning!
A great recipe. Just a note, however, milk is not used in vegan cooking. Can you offer an alternative? Thanks.
Katie is a vegan.
All of her recipes are vegan, which is why she says “milk of choice.” It means you can use almond, soy, ricemilk, etc.
Hi,
Just wanted to chk.. Won’t the flour wash off when we dip it in the milk? Is it alright to mix the bread crumbs n flour and spices? Dip first in milk n then in the crumbs n flour mixture? Would be grateful for your advice .. Am very new at tyhe cooking bit
Proceed with the recipe as written. Do not worry; it will work 🙂
Dear Katie, i have recently signed up for your website and i love it…i am frustrated because i cant seem to print just the receipes out…it prints all the comments and causes it to be 17-18 pgs long….:( please help my decreased techno skills and help me get your receipes printed out…thank you and God bless you.. sincerely, nancysue
To print, highlight the entire recipe and right click your mouse and press “copy” then open a word document and right click and press “paste.” Let me know if that makes sense! 🙂
Is it possible to cut baked zucchini fries down to one serving?
Hey… These are awesome! I’ve made them a few times. I wanted to let you know of a couple tweets you might like. I used whole wheat pinko crumbs instead of breadcrumbs. Also, instead of heating up my entire kitchen with the oven… I cook these on a preheated George Foreman Grill until crispy. They turned out wonderful this way. ; )
Where can I buy chickpea flour?
Whole Foods or Amazon.
These sound great! I noticed you mentioned taking them to a bbq, I was wondering how you packed/stored them or if you baked them onsite? We go to the lake often and I would like to bring something savory as opposed to my usual sweet. Thanks for such a great blog!!
I have made them ahead of time and packed them. They do get less crispy, but if you have some sort of stovetop you could always reheat.
I am eating these right now for the second time in two days and I am OBSESSED. I didn’t have garlic powder so yesterday I just made them without and they were still absolutely delicious, but today I replaced them with a heap of moroccan seasoning and OH MY GOSH. I think I might have died because I must be in heaven right now. I plan on trying these with curry powder, cumin, chili flakes, paprika and pretty much all the spices in my pantry (maybe even the herbs too!). So if you’re wondering about whether you should make these, the answer is yes.
Tried these out and we totally loved them. Perfect way to use up that extra zucchini that keeps coming from the garden and get a healthy “fry” fix. Thanks for the recipe!
Hello, do you have any idea what the calorie difference would be if I used coconut flour? Thank you!
Just took them out of the oven. They are ridiculously addicting!