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I had grand plans for our zucchini supply this year, but now that we’ve tasted Baked Zucchini Fries, I’m not sure if I’ll ever want to eat zucchini any other way again. With their crispy, Parmesan- and Panko-crusted outsides and tender insides, this recipe is more than a side dish—it’s proof that a stand-alone vegetable can be legitimately delicious in its own right.

Baked zucchini fries with panko and Parmesan being dipped

One of the absolute best things about ordering any kind of vegetable fries is that it feels like cheating.

You can tell your brain that you are eating something healthy (look mom, zucchini!), but I think we know what’s really going on here.

In a restaurant, deep-fried vegetables of any kind, while ultra tasty, aren’t what my body habitually needs.

Enter, baked zucchini fries.

Baked zucchini fries with panko and Parmesan

Whenever I set out to lighten up a traditionally indulgent recipe like fries (and Yuca Fries), first and foremost I prioritize making sure the recipe tastes fantastic. I never want choosing to eat healthy to feel like a sacrifice.

That attitude was the driving force behind the 130+ healthy recipes in my cookbook (so DELISH!!!), and it’s why you can count on these zucchini fries tasting fab.

For me, the biggest qualifier of a great-tasting baked fry is that it needs to be CRISPY. It’s why these classic Baked French Fries and these Sweet Potato Fries have been a hit with readers, and today’s zucchini fries are delightfully crispy too.

So crispy in fact, they can hold up to big-time dipping.

Oven baked zucchini fries with basil dip

For summer, I am all about a cool, creamy basil yogurt dip. I’ve included the recipe for it below.

These zucchini fries also welcome a hearty dunk in marinara sauce for an Italian spin. I suspect my childhood self would embrace ranch dressing (adult self suggests this Greek Yogurt Ranch Dip).

You also can enjoy them all on their own. A tasty blend of spices mixed in with the Parmesan and Panko coating makes them snack worthy in their own right.

When I’m in a hurry and need a fast recipe to go along with dinner, Roasted Green Beans, Roasted Zucchini, and Easy Sauteed Zucchini with Parmesan are more than satisfactory. They pair nicely anything and let the main event shine.

But when you want something that makes you ask yourself wow, is this really a vegetable?!, today’s baked zucchini fries are the move (and these Parsnip Fries are not a bad choice either).

A bowl of baked Parmesan zucchini fries with basil dip

Tips for Crispy Zucchini Fries

A few key tips will ensure that your baked Parmesan zucchini fries turn out the crispiest in the land. In fact, they are even crispier than some fried zucchini fries that I’ve eaten out at restaurants!

  • Coat with Panko AND with Flour. A variety of breadcrumbs popular in Japanese cooking, Panko crumbs are extra large and flaky compared to standard breadcrumbs, meaning that zucchini fries with Panko crisp more substantially. That said, Panko can be hard to adhere to the outside of foods. Coating the zucchini fries with flour in addition to Panko ensures every bit of the surface is covered. It’s the best of both worlds.
  • Pat the Zucchini Dry. Zucchini has a lot of natural moisture. Use paper towels to pat the sliced zucchini sticks dry prior to adding the coating to help them crisp.
  • Egg White. Beaten egg whites help the Panko and flour coating stick, and because egg whites become crispy when baked, they help the zucchini crisp further. You’ll find this same egg white trick at play in recipes like Honey Almond Flax Healthy Granola and Sweet Spicy Chex Mix.
  • Separate the Fries on the Sheet Pan. Ensuring each zucchini stick has some breathing room around it allows the air to circulate and ensures the zucchini fries roast, not steam.
A baking sheet of panko Parmesan zuchcini fries

How to Make Zucchini Fries

The Ingredients

  • Zucchini. Our scrumptious star veggie. The zucchini spears stay wonderfully tender and moist on the inside, while the outsides turn crispy. Plus, zucchini is packed with antioxidants and fiber (can you say second helpings? Or Zucchini Fritters?).
  • Panko + Parmesan. Creates the glorious crispy and toasty exterior of these fries.
  • Flour. Helps the Panko and Parmesan stick to the zucchini. Both white whole wheat flour and all-purpose flour will work here (I used white whole wheat).
  • Spices. A combination of salt, pepper, and onion powder gives these fries an extra kick of flavor.
  • Egg Whites. The secret ingredient that makes the coating stick and helps the fries crisp.

The Directions

Vegetables cut into fry shapes on a baking sheet
  1. Pat the zucchini spears dry with a towel.
  2. Mix the Panko, flour, Parmesan, and spices together in a shallow dish. Whisk the egg whites until foamy in a separate bowl.
Cut zucchini pieces in a bowl of egg whites
  1. Working 5 or so spears at a time, coat the zucchini in the egg whites.
Zucchini pieces coated in panko and Parmesan
  1. Dredge the spears in the Panko mixture.
Uncooked zucchini fries on a baking sheet
  1. Arrange the spears in an even layer on a baking sheet coated with cooking spray, making sure they do not touch. Repeat with the remaining zucchini.
  2. Coat the zucchini with cooking spray, then bake for 10 minutes at 425 degrees F. Spray the fries once more. Rotate the pan 180 degrees, and bake for 10 more minutes.
A glass mixing bowl with ingredients for baked zucchini fries
  1. Prepare the basil dipping sauce (if using). Serve fries immediately, and ENJOY!

How to Store and Reheat Zucchini Fries

  • To Store. Place leftover zucchini fries in an airtight storage container in the refrigerator for up to 2 days.
  • To Reheat. For best results, rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Do not reheat fries in the microwave—the will be come mushy.

What to Serve with Zucchini Fries

More Healthy Zucchini Recipes

Panko zucchini fries in basil dip

Zucchini Fries

4.75 from 36 votes
These easy Baked Zucchini Fries with Parmesan and Panko are just as crisp as fried fries for a fraction of the calories! A healthy, kid-friendly side dish or appetizer.

Prep: 20 minutes
Cook: 20 minutes
Total: 40 minutes

Servings: 6 servings (about 48 fries)

Ingredients
  

For the Zucchini Fries:

  • 3 medium 7-inch zucchini cut into 1/2 inch x 3 1/2-inch “sticks” (about 1 1/4 pounds)
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup white whole wheat flour or all-purpose flour
  • 1/4 cup finely grated Parmesan cheese
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 2 large egg whites
  • Nonstick cooking spray olive oil or canola oil flavored

For the Basil Dipping Sauce:

  • 1/2 cup non-fat plain Greek yogurt
  • 2 tablespoons chopped fresh basil or 1/2 teaspoon dried basil
  • 1 clove minced garlic about 1 teaspoon
  • 1/4 teaspoon Worcestershire sauce
  • 1/8 teaspoon kosher salt
  • 1/8 ground black pepper

Instructions
 

  • Make the fries: Position racks in the center of your oven and preheat the oven to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.
  • Spread the sliced zucchini onto paper towels or a dry kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
  • In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
  • Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet. Line up the sticks so that they are near each other and all fit, but make sure they do not touch. Repeat with remaining zucchini.
  • Lightly but thoroughly coat the exposed sides of the zucchini with the cooking spray. Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more. Return to the oven, rotating the pan 180 degrees, then continue baking for 10 additional minutes, until the crumbles are crisp and golden and the insides are tender.
  • While the zucchini bakes, prepare the dipping sauce. In a small mixing bowl, whisk together all of the ingredients: the Greek yogurt, basil, garlic, Worcestershire, salt, and paper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.

Video

Notes

  • TO STORE: Place leftover zucchini fries in an airtight storage container in the refrigerator for up to 2 days. 
  • TO REHEAT: For best results, rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Do not reheat fries in the microwave—the will be come mushy.

Nutrition

Serving: 1(of 6); about 8 fries without dipping sauceCalories: 95kcalCarbohydrates: 13gProtein: 8gFat: 2gSaturated Fat: 1gCholesterol: 5mgPotassium: 317mgFiber: 2gSugar: 4gVitamin A: 267IUVitamin C: 18mgCalcium: 97mgIron: 1mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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105 Comments

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  1. Hi Erin,
    These sound yummy and I’m going to make a batch either way, but I have 2 questions for you. 1. Can they be made in an air fryer? 2. Will summer squash also work?
    Thank you in advance.

    1. Hi Sheri! I’ve never tested this recipe in an air fryer, so I’m not sure how it would turn out. If you decide to play around with it, I’d love to hear how it goes. I’ve only tried using zucchini, but I think you could experiment with yellow squash. I hope you enjoy the recipe!

  2. Made these last night for dinner when I saw the recipe right before we were planning to grill some zucchini we had on hand. These were SO GOOD. They really hit the spot for me and made me feel like I was indulging while not going over board. Nice and crispy and that dipping sauce was perfection. Highly recommend giving these a try! Though if I’m being honest I’ve yet to make a recipe from well plated that I haven’t loved. 5 stars

    1. Finally tried making these today after craving them for weeks – they did not disappoint. Ran out of space on baking sheet and ended up sticking the rest in the airfryer at 200°C – both good but i prefer the ones from oven, dont know if maybe airfryer temp wasnt ideal. Struggled to get the crumb-mix to adhere but not bad for a 1st try imo. Thanks for recipe!5 stars

  3. It’s always great buying a bag of zucchini at the 99 cent store-and turning it into a delicious wellplated dish! I wasn’t sure how to cut them, to leave the skin on or not. So I just went ahead and left the skin on. And I ended up making two baking sheets full of them! And the four of us ate every one of them We used organic caesar dressing because I wasn’t so sure about making the dip. Soooo yummy. I sprinkled the remainder of the coating over any that didn’t seem to have enough coating. Didn’t waste any of it! We will definitely make this inexpensive dish again!5 stars

  4. These are DELICIOUS!!! I made them last night as I had bought some zucchini’s from the farmers market (super fresh and not a lot of moisture). 
    To my surprise they were actually pretty simple to make once you have all the ingredients ready to go. 
    I will be doing these again for sure! 
    SO YUMMY !!! And we ate them all lol
    And the dip was just as good! I’ll be using that for other dishes too ;)5 stars

  5. We were tired of grilling and sautéing so much zucchini, so I was happy to find this recipe.  Yummy!  Perfect with our burgers last night. Fresh basil really made the dipping sauce stand out. 5 stars

  6. Made them tonight as a side dish and the recipe for four was almost completely consumed by the two of us!! Soooo good. Thank you sweetie.  Nonna. ?5 stars

  7. DO YOU THINK THAT THIS RECIPE WOULD WORK WITH KELLOGG’S CORN FLAKE CRUMBS?
    AND IF SO DO YOU THINK THIS WILL WORK WITH CUCUMBER?5 stars

    1. Hi Isaiah! While I haven’t tried it myself, I think you could experiment with both the corn flakes and cucumber. The fries might be a little soggier with the corn flakes, as panko is dry and doesn’t absorb moisture as quickly. If you decide to try it, I’d love to hear how it goes!

  8. I LOVED THESE!!! My husband ate them too and commented on how crispy they were. I’m not ashamed to say I finished off what was left on the baking sheet while I was cleaning up after dinner.5 stars

  9. Hi Erin, these look delicious! I’m planning to make them as a side for bunless veggie burgers. Do you have suggestions for what I could swap in as a dairy-free alternative in place of the Greek yogurt (in the dip)? I was originally thinking I could try a plain almondmilk yogurt instead, but not sure if the consistency will be thick enough. Thanks!

    1. Hi Sarah! I haven’t tried it myself, but I think using a dairy-free yogurt would work fine. I hope you enjoy the recipe!

    1. Hi Hazel! I’ve only tested the recipe as written, so you’d be experimenting. From what I can find online, it sounds like using aquafaba or additional oil might work. If you decide to play around with it, I’d love to hear how it goes!

  10. Hey there! I am going to be trying this recipe very soon! It looks and sounds amazing :)
    I am wondering how long they last in the fridge or how they do premade and then heated back up? Thank you!

    1. Hi Hollianne! You can find storage tips in the recipe notes at the end of the recipe card and in the blog post. I hope this helps!

    1. Hi Caro. I stopped including sodium info because it can vary so much depending upon what products you used, and I found a lot of conflicting info online, so ultimately I didn’t feel comfortable publishing it because sometimes it wasn’t even in the ballpark. If you’d like to calculate it yourself, there are lots of free tools online (myfitnesspal.com is popular). I hope that helps!

      1. Thanks for replying. But, couldn’t the same reasoning be made for the carbs and some of the other nutrition counts?

        1. Hi Caro! I use an online nutrition calculator to create my estimates. They are based on the ingredients I used and serving size I list, so if the numbers are important to you, I recommend inputting your exact ingredients into an online calculator for the most accurate information. I hope this helps!

  11. Made these to go with chicken wings. They’re really great! I used an extra large zucchini rather than 3 medium. Using an XL zuke gave me more pieces without the peel, so those inner slices were just a bit soggy. But other other than that, will definitely make again!5 stars

  12. I have a zucchini plant that just will not stop giving this year. So trying every recipe I can find. This is the first Zucchini Fries that we have tried that we really enjoyed. I only had fresh parm cheese so put the cheese and panko into the mini chopper and gave them a chop. These turned out perfect and love them. The dipping sauce is wonderful too. THANK YOU We will be making them a lot!5 stars

  13. This turned out so well for me! I did end up cooking for a bit shorter time and was so happy with how crisp the coating was. My garden is bursting with zucchini and I will be making this again :)5 stars

  14. These were great! I cooked them in my air fryer: 400 degrees F for 13 minutes. They were perfectly browned. I somehow forget the parm in the Panko, so I put it in the yogurt. Just delicious. I’ll be making these again and again!5 stars

  15. Tried to access recipe by tapping ‘jump to recipe’. Never did give it. Went to View all recipes. Same thing. All you really want is for people to BUY. 😔

    1. Hi Patricia, I’m sorry you feel that way, it’s absolutely not what I want at all. If you’d like to email me and send me some screenshots then maybe I can help troubleshoot the issue. Email: hello@wellplated.com

    2. It works fine for the rest of us. Could be your computer settings. this is a great website. Please do not make assumptions. Thanks

  16. Made these last night. So incredibly good. Took closer to 30 minutes for the fries to get crispy but definitely worth the wait!5 stars

  17. These were amazing! By far the best zucchini fry recipe I’ve tried. My husband couldn’t get over how crunchy they were. Will totally make again. I’m new to your site and can’t wait to try more of your recipes…I think I need to get your cookbook. Thank you!!5 stars

    1. They where good, the main issue I ran into was the breading wouldn’t stay on my fries which sucked. Otherwise it was easy and super yummy!

      1. I’m sorry you to hear had trouble with the recipe, Scarlet. I know it’s frustrating to try a new recipe and not have it turn out. I (and many other readers) have enjoyed them, so I really wish they would’ve been a hit for you too!

  18. Easy, tasty, and healthy! It is the Zucchini Fry recipe I will use going forward. I served these with oniony cheese dogs and fresh tomatoes; they were a big hit.5 stars

    1. I’m sorry to hear the recipe wasn’t to your taste, Maya. I know it’s disappointing to try a new recipe and not enjoy it. I (and many other readers) have enjoyed it, so I really wish they would’ve been a hit for you too!

  19. First time ever making zucchini fries (not sure why) and this recipe is just wonderful! Very crispy and flavorful! Everything you want in a zucchini fry. Thank you for this awesome recipe!5 stars

  20. I’ve tried many baked zucchini fry recipes and this is by far the very best ever! They came out exceptionally crispy and delicious. My husband and I devoured the entire pan and wanted more.
    I didn’t make the dipping sauce but I’m sure it would be fabulous with the fries.
    I will search no more for the perfect baked zuke fry recipe. This is it.
    Thank you, Erin! Love your site. Your recipes are always spot-on!5 stars

  21. Hello, If I wanted to make these a day in advance would it be better to cook them and reheat as suggested or should I bread etc and keep in the fridge on a tray to heat the next day?

    1. Hi Sue, I would not recommend breading them and keeping them for a day in the fridge. I would make them, store them, and reheat them.

  22. Erin,
    Excellent recipe! I had these in a Dallas Restaurant years ago and have never got around to making them. I am glad I read this for the egg white used and a couple other parts of your recipe. Only one thing I would add – Landry’s added Lemon Zest to the Parmesan. A Southwest Dip which I couldn’t discern the ingredients but it was very tasty ! Zucchini is on in our garden so you can guess what I’m cooking Saturday night.5 stars

  23. This recipe was delicious! I substituted the panko for corn flour because that’s what I had available at the time and it was so good! As a dietitian I’m always looking for fun veggie-packed recipes and will definitely be sharing this one with my clients!5 stars

    1. Hi Katrina! They will be more like roasted zucchini and not so much like a fried version. Enjoy!

  24. I have not made this recipe yet. I am wondering how it will freeze, if I make it, I will definitely let you know how it was

    1. Hi Jill! I’ve only tested the recipe as is, so not sure how the almond flour would work. If you decide to experiment, I’d love to know how it goes!

  25. Not good. These did not adhere to the crumb mixture. After the first few the mixture clumped. Will try another.2 stars

    1. I’m sorry to hear you had trouble with the recipe, NG. I know it can be so disappointing to try a new recipe and it does not turn out for you. It has worked well for myself (and others) and I wished it would have been a hit for you too.

  26. Wow if I could navigate through all the ads spam on this page to actually view a recipe or a “gasp” video then maybe I could comment.

    1. I’m truly sorry for any inconvenience the ads caused you, Selina. I will certainly keep paying close attention to the number of ads and how they load, as I never want them to hinder your ability to view the recipe or the blog post. I do truly appreciate your feedback and apologize again for the inconvenience! Also, there is a quick and convenient “jump to recipe” button that will help you get to the recipe faster and a print button to have the recipe quickly at your fingertips. Hope this helps!

  27. Fabulous recipe! The egg whites were key for crispiness.
    One thing I would suggest: Cut the zucchini and put them in a colander (or two) and sprinkle with salt to let the moisture drip out (anywhere from 30min.-2hrs); rinse, pat dry and continue with this awesome recipe.5 stars

  28. These were freaking delicious. Was in a rut with eggs and panko blah blah but way to zap it up and so simple easier and less mess. Will try in the air fryer next time. After the second 10 minutes I did turn them because they were crispy so gave them another 3-5 minutes. Thank you. When the husband says “Don’t change a thing” I look like a rock star.5 stars

  29. Made these yesterday and they were the crispiest zucchini fries i’ve ever made! Thank you for this recipe and tips! I’m still going back to my Ranch Dressing for dip but love that I didn’t have to have a grease-fest to get crispy zucchini fries! Still wanted a little more punch of flavor. Going to try adding garlic powder, smoked paprika, and maybe even Italian Seasonings next time. So happy to have found your website this week, Erin! I’ll be back!5 stars

  30. Great recipe on the fries. I agree with another reviewer on sticking with ranch dressing, or tatziki sauce. This dip didn’t rock our world, disappointed.4 stars

  31. Made these once again and once again they were absolutely delicious. Great recipe. I just added a tsp of Ranch to soften the taste. But that’s to our taste. Thanks. Love your site.5 stars

  32. I am not a huge zucchini person.
    The recipe was pretty good and lived up to crispy. I may need more practice with my coating skills. Great tip to season the veggie before hand. Thank you!4 stars

  33. Was hesitant because in the past my zucchini fries always come out limp and soggy but these were phenomenal! Do not skip any steps and you will be a happy camper with some delicious crispy zucchini fries!5 stars

  34. it came out good family liked it except for one. Just make sure u spray with oil, I forgot with the first batch. It makes a big difference in taste. Also I added some spices like smoked paprika and garlic. This is not a quick side dish so give yourself time to do this dish.5 stars

  35. Love love love this recipe. The breading stayed on and the Basil Dip was perfect! I’m gonna use it on sandwiches and other things. This was my side for a bacon cheeseburger.5 stars