Welcome, food lovers! Today, we are diving into a deliciously crispy and healthy snack: Parmesan Zucchini Fries! These fries are oven-baked to perfection with Japanese panko bread crumbs and Parmesan cheese, offering a guilt-free indulgence for all. Whether you’re looking for a low-calorie snack or a healthier alternative to regular fries, these Parmesan Zucchini Fries will hit the spot. Plus, they pair perfectly with ranch dressing for a zesty dip!
Introduction
Looking for a way to transform everyday zucchini into a mouthwatering snack? These Parmesan Zucchini Fries are the perfect solution! This dish is inspired by healthy eating habits while maintaining the delightful crunch of classic fries. By baking instead of frying, and using Japanese panko and Parmesan cheese, you’ll get a crisp texture without the extra calories. Whether you’re serving these fries at a family gathering or enjoying them as a midday snack, this easy-to-make recipe is bound to be a hit for zucchini lovers and anyone looking for a wholesome bite.
Ingredients for Parmesan Zucchini Fries
Here’s what you need to make these crispy, oven-baked fries:
- 3 small zucchinis (cut into 3-inch lengths, 1/2-inch thick strips)
- 2 eggs (beaten with a pinch of salt and 3 dashes of ground black pepper)
- 2 cups Japanese panko bread crumbs
- 1/2 cup grated Parmesan cheese
- Ranch dressing (for dipping)
Optional substitutions:
- For a gluten-free version, use gluten-free panko crumbs.
- Dairy-free? Try nutritional yeast instead of Parmesan cheese.
How to Make Parmesan Zucchini Fries – Step by Step
Step 1: Preheat the Oven
Preheat your oven to 425°F (218°C). Prepare a baking sheet by lining it with parchment paper.
Step 2: Prepare Zucchini Strips
Slice the zucchinis into 3-inch (7 cm) long and 1/2-inch (1 cm) thick strips. This ensures even cooking and crispy edges.
Step 3: Egg Mixture
In a bowl, beat the eggs with a pinch of salt and ground black pepper. This egg mixture will help the panko and Parmesan adhere to the zucchini strips.
Step 4: Coat with Panko and Parmesan
On a large plate, mix the panko crumbs with the grated Parmesan. Dip each zucchini strip into the egg mixture, shake off the excess, then roll it in the panko-Parmesan mixture until well coated.
Step 5: Arrange on the Baking Sheet
Place the coated zucchini strips on the parchment-lined baking sheet, ensuring they don’t overlap. This will help them get crispy all over.
Step 6: Bake to Golden Perfection
Bake the zucchini fries for 20-25 minutes, flipping them halfway through for even browning. They’re ready when they are golden brown and crispy.
Step 7: Serve with Ranch Dressing
Serve the hot, crispy Parmesan Zucchini Fries immediately with a side of ranch dressing for dipping.
Helpful Tips for Parmesan Zucchini Fries
- Use fresh zucchinis for the best texture and flavor. Older zucchinis can release too much moisture, making the fries soggy.
- Double coat your fries for an extra crispy finish. After the first coat, dip them back into the egg mixture and then back into the panko-Parmesan mix.
- Season to taste: Add garlic powder or Italian seasoning to the panko mixture for added flavor.
Cooking Tips for the Best Parmesan Zucchini Fries
- Use convection baking: If your oven has a convection setting, use it to get an extra crispy texture.
- Don’t overcrowd the baking sheet: Spread the zucchini strips in a single layer to ensure they bake evenly and turn crispy.
- Use a wire rack: Placing the fries on a wire rack over the baking sheet can help the air circulate better, making the fries crispier on all sides.
Serving Suggestions for Parmesan Zucchini Fries
Pair your Parmesan Zucchini Fries with a refreshing dip like ranch, blue cheese, or even a homemade marinara sauce. They also go great as a side dish to grilled chicken or a light Caesar salad. If you’re hosting, serve them alongside other appetizers like Ultimate Cowboy Casserole Cornbread or Sausage Balls with Red Lobster Mix for a complete snack spread.
Nutritional Information
Per Serving:
- Calories: 220
- Total Fat: 11g
- Carbohydrates: 22g
- Protein: 10g
- Fiber: 3g
- Sodium: 450mg
This recipe is a healthy option for those looking for a low-calorie snack packed with nutrients from zucchinis and the added flavor of Parmesan.
Storage and Leftovers for Parmesan Zucchini Fries
Refrigeration: If you have leftovers, store them in an airtight container in the fridge for up to 2 days.
Reheating: To maintain the crispiness, reheat the fries in the oven at 350°F (175°C) for about 10 minutes, or in an air fryer for a few minutes. Avoid microwaving, as it can make the fries soggy.
Frequently Asked Questions (FAQs) for Parmesan Zucchini Fries
1. Can I make Parmesan Zucchini Fries gluten-free?
Yes, substitute the panko breadcrumbs with gluten-free breadcrumbs for a gluten-free version.
2. Can I air fry these zucchini fries?
Absolutely! Air fry the zucchini fries at 375°F for about 12-15 minutes, shaking the basket halfway through.
3. How do I prevent the zucchini fries from getting soggy?
Ensure that the zucchini strips are properly coated and baked in a single layer without overcrowding.
4. Can I use other vegetables instead of zucchini?
Yes, you can try this recipe with eggplant, sweet potatoes, or even asparagus for a fun twist!
Related Recipes for Parmesan Lovers
- Cheesy Zucchini Breadsticks
: A great accompaniment for any Italian meal.
- Sausage Balls with Red Lobster Mix
: A savory snack option to complement your zucchini fries.
Conclusion
Ready to make these irresistible Parmesan Zucchini Fries? They’re a healthy, crispy alternative to traditional fries that’s easy to make and perfect for any occasion. Don’t forget to share your experience or any creative variations in the comments below. Enjoy, and happy cooking!
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Parmesan Zucchini Fries – Crispy, Healthy Oven-Baked Snack
Description
Welcome, food lovers! Today, we are diving into a deliciously crispy and healthy snack: Parmesan Zucchini Fries! These fries are oven-baked to perfection with Japanese panko bread crumbs and Parmesan cheese, offering a guilt-free indulgence for all. Whether you’re looking for a low-calorie snack or a healthier alternative to regular fries, these Parmesan Zucchini Fries will hit the spot. Plus, they pair perfectly with ranch dressing for a zesty dip!
Ingredients
- 3 small zucchinis (cut into 3-inch lengths, 1/2-inch thick strips)
- 2 eggs (beaten with a pinch of salt and 3 dashes of ground black pepper)
- 2 cups Japanese panko bread crumbs
- 1/2 cup grated Parmesan cheese
- Ranch dressing (for dipping)
Optional substitutions:
- For a gluten-free version, use gluten-free panko crumbs.
- Dairy-free? Try nutritional yeast instead of Parmesan cheese.
Instructions
Step 1: Preheat the Oven
Preheat your oven to 425°F (218°C). Prepare a baking sheet by lining it with parchment paper.
Step 2: Prepare Zucchini Strips
Slice the zucchinis into 3-inch (7 cm) long and 1/2-inch (1 cm) thick strips. This ensures even cooking and crispy edges.
Step 3: Egg Mixture
In a bowl, beat the eggs with a pinch of salt and ground black pepper. This egg mixture will help the panko and Parmesan adhere to the zucchini strips.
Step 4: Coat with Panko and Parmesan
On a large plate, mix the panko crumbs with the grated Parmesan. Dip each zucchini strip into the egg mixture, shake off the excess, then roll it in the panko-Parmesan mixture until well coated.
Step 5: Arrange on the Baking Sheet
Place the coated zucchini strips on the parchment-lined baking sheet, ensuring they don’t overlap. This will help them get crispy all over.
Step 6: Bake to Golden Perfection
Bake the zucchini fries for 20-25 minutes, flipping them halfway through for even browning. They’re ready when they are golden brown and crispy.
Step 7: Serve with Ranch Dressing
Serve the hot, crispy Parmesan Zucchini Fries immediately with a side of ranch dressing for dipping.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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- Use fresh zucchinis for the best texture and flavor. Older zucchinis can release too much moisture, making the fries soggy.
- Double coat your fries for an extra crispy finish. After the first coat, dip them back into the egg mixture and then back into the panko-Parmesan mix.
- Season to taste: Add garlic powder or Italian seasoning to the panko mixture for added flavor.
