Baked Parmesan Zucchini Fries
These Baked Parmesan Zucchini Fries are crisp, golden, and full of savory flavor. Coated in Parmesan and Panko, then baked until tender, they’re served with a creamy basil yogurt dip for a lighter side or appetizer.
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Servings: 6
Ingredients
For the Zucchini Fries
- 3 medium zucchini about 7 inches long, cut into 1/2-inch by 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 garlic minced (about 1 teaspoon)
- 1/4 teaspoon Worcestershire sauce
- 1/8 teaspoon kosher salt
- 1/8 teaspoon ground black pepper
Instructions
Prepare the Oven and Baking Sheet
- Position the oven racks in the center of the oven and preheat to 425°F. Lightly coat a large rimmed baking sheet with nonstick cooking spray.
Prepare the Zucchini
- Arrange the zucchini sticks on paper towels or a clean kitchen towel. Pat them dry gently to remove excess moisture. Allow them to rest while preparing the coating ingredients.
Prepare the Coating Mixture
- In a wide, shallow dish, combine the Panko breadcrumbs, flour, Parmesan cheese, kosher salt, onion powder, and black pepper. Stir until evenly mixed. In a separate bowl, whisk the egg whites briskly until they become lightly foamy.
Coat the Zucchini Fries
- Working in batches of five or six pieces at a time, place the zucchini sticks into the egg whites and toss until evenly coated. Allow any excess egg white to drip off, then transfer the zucchini to the breadcrumb mixture. Coat thoroughly, pressing lightly so the mixture adheres well. Arrange the coated zucchini sticks on the prepared baking sheet in a single layer, ensuring that they do not touch. Repeat with the remaining zucchini.
Bake the Zucchini Fries
- Lightly spray the exposed tops of the zucchini fries with cooking spray. Bake for 10 minutes. Remove the baking sheet from the oven and lightly spray the fries once again. Rotate the pan 180 degrees, then return it to the oven and bake for an additional 10 minutes, or until the coating is crisp and golden and the zucchini is tender.
Prepare the Basil Dipping Sauce
- While the zucchini fries are baking, combine the Greek yogurt, basil, garlic, Worcestershire sauce, kosher salt, and black pepper in a small bowl. Whisk until smooth and well blended. Taste and adjust the seasoning if needed.
Serve
- Serve the zucchini fries immediately while hot, accompanied by the basil dipping sauce.
Notes
To make this recipe gluten free, replace the Panko breadcrumbs with certified gluten-free Panko or gluten-free breadcrumbs. Substitute the flour with a gluten-free all-purpose flour blend that is suitable for coating. Also check the Worcestershire sauce label carefully, as some brands may contain gluten. Be sure that all packaged ingredients, including cooking spray and Parmesan if pre-grated, are certified gluten free to avoid any hidden sources.