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Baked Zucchini Fries

Delicious and crispy baked zucchini fries that are a guilt-free snack option perfect for meal prep, low-calorie diets, and gluten-free eating plans.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Appetizer, Side Dish, Snack
Cuisine: American, Vegetarian
Calories: 150
Ingredients Method Notes

Ingredients
  

For the Zucchini Fries
  • 3 medium zucchini (trimmed, quartered lengthwise, and cut into 3-inch-long batons)
  • 1/2 cup all-purpose flour Can substitute with almond flour for gluten-free version
  • 1 large egg
  • 1/4 cup milk
  • 1 cup panko breadcrumbs
  • 1/4 cup finely grated Parmesan cheese
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 pinch cayenne pepper
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 3 tablespoons olive oil
For the Tomato Dipping Sauce
  • 1/2 cup marinated roasted tomatoes (drained)
  • 1 clove garlic
  • 1 tablespoon finely grated Parmesan cheese
  • 1/2 teaspoon black pepper
For Cooking
  • 1 can non-stick cooking spray For greasing the wire rack

Method
 

Preparation
  1. Preheat your oven to 425°F (220°C).
  2. Place a wire rack in a baking sheet and grease the rack with non-stick cooking spray.
  3. In a large bowl, combine the panko breadcrumbs, 1/4 cup of Parmesan cheese, oregano, thyme, garlic powder, onion powder, cayenne pepper, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Mix well.
  4. In a medium bowl, whisk together the egg and milk.
  5. Toss the zucchini batons in flour, shaking off excess.
Coating and Baking
  1. Dip each zucchini baton into the egg-milk mixture, then roll it in the panko breadcrumb mixture. Place on the wire rack.
  2. Bake the zucchini fries for 18-20 minutes, until golden and crispy.
Preparing the Dipping Sauce
  1. In a blender, puree the marinated roasted tomatoes, garlic, 1 tablespoon Parmesan cheese, 1/2 teaspoon black pepper, and olive oil until smooth.

Notes

Store leftover fries in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Can be prepared in advance for meal prep.