This healthy baked zucchini fries recipe is a sure winner! The zucchini is coated in a crispy, crunchy Parmesan Panko breading and is a delicious snack or dinner for the whole family. Plus, you will feel like you are munching down on some deep-fried goodness, only way less calories!
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Why this recipe works
- You will feel like you are munching down on some deep-fried goodness, only way less calories!
- Great for the whole family – kids love them!
- Works for a snack or a dinner – dip them in ranch or marinara – YUM.
What is Panko?
Panko is a Japanese-style breadcrumb typically used as a coating for fried foods. Panko is crispier than regular breadcrumbs and I find them to be less greasy.
Panko or breadcrumbs?
Either option will work to coat these delicious zucchini fries. However, I find that panko breadcrumbs give a special crunch that is amazing!
Where to buy panko
Thanks to the amazingness that is panko, I am seeing it pop up in most grocery stores. You can typically find it in the Asian section or near the regular breadcrumbs. If you can’t find it in your local grocery store, you can find it online here.
Zucchini fries and dipping sauce
These baked zucchini fries are delicious on their own, dipped in ranch or marinara/pasta sauce. My personal favorite option is to sauté some onions and mushrooms and mix in pasta or marinara sauce for a super chunky dipping sauce.
How to make baked zucchini fries
This recipe requires a some prep and can get a little messy but it’s totally worth it! It helps to have a slightly wet towel to wipe your hands in between coating sessions.
Other equipment: 2 baking sheets. 3 shallow pans (for dipping zucchini into flour, egg and parmesan panko mixture).
- Zucchini
- Flour
- Shredded Parmesan cheese
- Panko bread crumbs
- Eggs
- Salt
- Pepper
- Garlic powder
- Italian seasoning (optional but awesome!)
- Slice zucchini into thin sticks – I usually cut each into 6 sticks.
- In 3 separate bowls, place flour, egg and Panko breadcrumbs. If you have longer shaped pans (like cake pans), those size pans are easier to fit the zucchini slices.
- Mix Parmesan cheese with Panko breadcrumbs.
- Beat eggs.
- Season all 3 bowls of flour, egg and Panko/Parmesan.
- Egg mixture – 1/2 tsp salt, 1/2 tsp pepper, 1/4 tsp garlic powder
- Flour mixture – 1/2 tsp salt, 1/2 tsp pepper, 1/4 tsp garlic powder
- Panko/Parmesan mixture – 1 tsp salt, 1 tsp pepper, 1/2 tsp garlic powder
- Separate Panko/Parmesan mixture into 2 batches (you will want to refill halfway because this mixture can get clumpy).
- Pre-coat baking pan with spray or oil. Preheat oven to 425 degrees.
- Zip each zucchini stick in flour (coat fully), then egg (coat fully), then Panko/Parmesan mixture.
- Place zucchini stick on baking pan.
- Coat all zucchini sticks. Bake for 15-17 minutes until golden brown.
- Optional: serve with marinara or tomato sauce. I like to sauté up some onion, garlic and mushrooms to add to my sauce.
Related recipes to check out!
For a delicious and healthy one-pot meal with barely any preparation and full of amazing flavor, check out my Jackfruit Curry.
For a kid-friendly, healthy snack, check out my Chickpea Cookie Dough. It is amazing with pretzels for dipping!
For an deceptively easy melt-in-your mouth salmon dish, with crunch and sweet savory combo that will wow your family, check out my Pistachio Maple Dijon Crusted Salmon.
In the mood for a big bowl of delicious creamy Healthy Mushroom Soup to keep you warm and cozy?
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Panko Parmesan Crusted Baked Zucchini
Equipment
- 2 baking sheets, 3 shallow pans (for dipping zucchini into flour, egg and parmesan panko mixture).
Ingredients
- 1/3 Cup Flour
- 6 oz Shredded Parmesan Cheese
- 1 Box Panko Bread Crumbs 8 oz box
- 2 tsp Salt Season as you like
- 2 tsp Pepper
- 1 tsp Garlic Powder
- 4 Eggs
- 2 tsp Italian Seasoning Optional
- 4 Medium zucchini Cut into 6 pieces (lengthwise)
Instructions
- Slice zucchini into thin sticks – I usually cut each into 6 sticks.
- In 3 separate bowls, place flour, egg and Panko breadcrumbs. If you have longer shaped pans (like cake pans), those size pans are easier to fit the zucchini slices.
- Mix Parmesan cheese with Panko breadcrumbs.
- Beat eggs.
- Season all 3 bowls of flour, egg and Panko/Parmesan.
- Egg mixture – 1/2 tsp salt, 1/2 tsp pepper, 1/4 tsp garlic powder
- Flour mixture – 1/2 tsp salt, 1/2 tsp pepper, 1/4 tsp garlic powder
- Panko/Parmesan mixture – 1 tsp salt, 1 tsp pepper, 1/2 tsp garlic powder
- Separate Panko/Parmesan mixture into 2 batches (you will want to refill halfway because this mixture can get clumpy).
- Pre-coat baking pan with spray or oil. Preheat oven to 425 degrees.
- Zip each zucchini stick in flour (coat fully), then egg (coat fully), then Panko/Parmesan mixture.
- Place zucchini stick on baking pan.
- Coat all zucchini sticks. Bake for 15-17 minutes until golden brown.
- Optional: serve with marinara or tomato sauce. I like to sauté up some onion, garlic and mushrooms to add to my sauce.
Mackenzie
These are amazing and so easy to make! Even my one year old loves them. They’re a weekly favorite in our house!