Mediterranean Baked Parmesan Zucchini Fries

These baked zucchini fries are my new obsession, fresh from my garden and inspired by Mediterranean flavors. Crispy, cheesy, and oh-so-addictive!

Golden-browned zucchini fries served alongside a vibrant bowl of fresh romesco sauce.

Type of Cuisine:

Mediterranean

Prep Time: 20 Minutes.

Cook Time: 10 Minutes

How Many Servings?

4-6 Servings

Table of Contents

Tips, Tricks & Suggestions
Ingredients
Preparation
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Baked Zucchini Fries are a healthy and delicious way to enjoy the season’s zucchini harvest. Instead of deep frying, these Parmesan zucchini fries are oven-baked to crispy perfection, making them a lighter twist on a classic favorite. Inspired by Mediterranean flavors, this easy zucchini recipe uses fresh herbs, breadcrumbs, and cheese for a snack or side dish that’s full of flavor and crunch. Whether you’re looking for a way to use up garden zucchini or just want a healthy alternative to fries, these baked zucchini fries are sure to hit the spot.

Ingredients for the Baked Zucchini Fries

Zucchinis: These are the stars of the show. Zucchinis have a mild, slightly sweet flavor, and when baked, they become tender on the inside with a crisp outer layer.
Paprika: The zucchini fries add a smoky, slightly spicy, sweet flavor. It provides depth and a beautiful color.
Garlic Powder: Garlic powder brings a savory and garlicky punch to the fries, enhancing their overall flavor.
Fresh Parsley: Fresh parsley contributes a bright, herbaceous note to the dish. It complements the other flavors and adds a touch of freshness.
Dried Oregano or Herbs: Dried oregano or your favorite dried herbs add depth and complexity to the fries. They provide a savory, earthy flavor.
Eggs: Eggs are the recipe’s binding agent. They help the breadcrumb mixture adhere to the zucchini.
Breadcrumbs and Flour: Breadcrumbs create a crispy coating for the zucchini fries, while flour helps them adhere to the zucchini and form a crunchy texture when baked.

Tips for Crispy Baked Zucchini Fries

Dry Zucchini Sticks Thoroughly: For the best crispy results, ensure the zucchini sticks are adequately dried before coating. Excess moisture can prevent them from getting that desired crunch.
High Temperature: Baking at a higher temperature, like 425°F, can help achieve that perfect crunch for your Baked Zucchini Fries.
Don’t Crowd the Baking Sheet: Space is key. Ensure the zucchini sticks are spaced out on the baking sheet. Crowding them can lead to steaming rather than baking, which affects their crispiness.
Use Panko Breadcrumbs. Due to their larger size, Panko breadcrumbs can offer an even crispier crust, making your Baked Zucchini Fries extra crunchy.
Light Spray of Cooking Oil: A light spray of cooking oil just before baking can enhance the crispiness without adding too many calories.
Wire Rack for Even Circulation: Using a wire rack for even air circulation can make all the difference in achieving that perfect golden crunch. This allows the hot air to circulate around the zucchini sticks, baking them evenly on all sides.

Wondering about sauce pairings?

My favorite dip is Romesco sauce. The beauty of these fries is their versatility in pairing. They taste lovely with tzatziki, aioli, marinara sauce, creamy hummus, and even the spicy kick of muhammara dip. And if Parmesan isn’t your cheese of choice, feel free to experiment. Asiago, Pecorino, or even Feta can bring their unique flavors.

Thinking of a main course to serve them with?

These zucchini fries make a great side for grilled chicken or fish. But they’re so delightful that sometimes I just enjoy them as a standalone snack with a medley of dips. If you ever think of swapping out zucchini, eggplant, bell peppers, or sweet potatoes, they adapt wonderfully to this Mediterranean style.

How to Make Mediterranean Baked Parmesan Zucchini Fries

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Step-by-Step Instructions

Prep the Oven and Zucchini

Fresh zucchini sticks cut uniformly, resembling fries, prepared for baking

Preheat your oven to 425°F (220°C). Slice the zucchini into rounds or sticks—whichever shape you prefer for roasting.

Mark as complete

Set Up the Dredging Station

A bowl of flour mixed with bright lemon zest and a dash of paprika, ready for seasoning.

A bowl of golden panko crumbs mixed with grated parmesan cheese and finely chopped herbs.

In three separate bowls, prepare the coating layers:

Bowl 1: Mix flour, paprika, garlic powder, lemon zest, parsley, dried herbs, salt, and pepper.
Bowl 2: Combine breadcrumbs, Parmigiano-Reggiano, and chopped parsley.
Bowl 3: Beat the eggs with 1 tablespoon of milk until well combined.

Mark as complete

Bread the Zucchini

Assembly station with a bowl of egg mixture, a dish of herbed parmesan-panko mix, a dish of seasoned flour, fresh zucchini sticks, and a baking tray equipped with a rack.

Sequential dipping of a zucchini fry: from flour coating to egg immersion, followed by panko-herb crust, finally resting on a baking rack

Dredge each zucchini piece in the flour mixture, making sure it’s fully coated. Next, dip it into the beaten eggs, letting any excess drip off. Finally, press the zucchini into the breadcrumb mixture, coating it thoroughly on all sides for a crisp and flavorful crust.

Mark as complete

Bake Until Golden and Crispy

Tray of prepped zucchini fries lined on a baking rack, ready for oven-baking at 400°F.

Place a wire rack over a baking pan and arrange the breaded zucchini pieces on top, making sure they don’t touch. Lightly spray with olive oil to help them crisp up.

Bake in the preheated oven for 6 minutes. Then, remove the pan, flip each zucchini piece, and spray lightly with olive oil again. Return to the oven and bake for another 6 minutes, or until the zucchini is golden brown and crispy.

Mark as complete

Serve and Enjoy

Once done, remove the zucchini from the oven and let them cool slightly on the rack to maintain their crispiness. Serve warm, and if desired, pair with Romesco sauce for a flavorful dipping option.

Mark as complete

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Reviews

Mediterranean Baked Parmesan Zucchini Fries

Rana Madanat

September 11, 2023

Oven-baked zucchini sticks with a Mediterranean twist, crowned with Parmesan and paired with luscious Romesco.

Type of Cuisine:

Mediterranean

Prep Time: 20 Minutes.

Cook Time: 10 Minutes

How Many Servings?

4-6 Servings

Ingredients:

1X 2X 3X

Adjust Servings

	2 medium zucchinis
	1 cup all-purpose flour
	1 teaspoon paprika
	1 teaspoon garlic powder
	1 Zest of lemon
	1 teaspoon dried oregano or your favorite dried herbs
	Salt and pepper to taste
	1 cup bread crumbs
	1 cup Parmigiano-Reggiano
	2 large eggs whisk with 1 tablespoon milk
	olive oil spray

Preparation

Prep the Oven and Zucchini
Preheat your oven to 425°F (220°C). Slice the zucchini into rounds or sticks—whichever shape you prefer for roasting.

Set Up the Dredging Station
In three separate bowls, prepare the coating layers: Bowl 1: Mix flour, paprika, garlic powder, lemon zest, parsley, dried herbs, salt, and pepper. Bowl 2: Combine breadcrumbs, Parmigiano-Reggiano, and chopped parsley. Bowl 3: Beat the eggs with 1 tablespoon of milk until well combined.

Bread the Zucchini
Dredge each zucchini piece in the flour mixture, making sure it’s fully coated. Next, dip it into the beaten eggs, letting any excess drip off. Finally, press the zucchini into the breadcrumb mixture, coating it thoroughly on all sides for a crisp and flavorful crust.

Bake Until Golden and Crispy
Place a wire rack over a baking pan and arrange the breaded zucchini pieces on top, making sure they don’t touch. Lightly spray with olive oil to help them crisp up. Bake in the preheated oven for 6 minutes. Then, remove the pan, flip each zucchini piece, and spray lightly with olive oil again. Return to the oven and bake for another 6 minutes, or until the zucchini is golden brown and crispy.

Serve and Enjoy
Once done, remove the zucchini from the oven and let them cool slightly on the rack to maintain their crispiness. Serve warm, and if desired, pair with Romesco sauce for a flavorful dipping option.

Recipe Tips & Suggestions

Storing Leftovers:

Refrigerating: If you have any leftover baked zucchini fries, store them in an airtight container in the refrigerator. They'll be best if consumed within 2-3 days. To reheat, place them in a preheated oven at 425°F for a few minutes until they regain their crispiness. Avoid microwaving, as this may make them soggy.

Freezing Uncooked Zucchini Fries:

Prepare as Directed: Follow the recipe instructions up to the point of coating the zucchini sticks with breadcrumbs.

Lay Them Out: On a baking sheet lined with parchment paper, lay out the breaded zucchini fries, ensuring they aren't touching.

Flash Freeze: Place the baking sheet in the freezer for 1-2 hours or until the zucchini fries are solid. This step prevents the fries from sticking together when you store them.

Transfer and Store: Once flash-frozen, transfer the zucchini fries to a freezer bag or an airtight container, squeezing out as much air as possible. Store them in the freezer for up to 3 months.

Baking from Frozen: When you're ready to enjoy them, preheat your oven to 425°F. Place the frozen zucchini fries on a wire rack over a baking pan. Spray with olive oil spray and bake for about 8-10 minutes on each side or until golden brown and crispy. You might need a couple of extra minutes compared to the original recipe due to starting from frozen. Remember, by freezing them before baking, you can enjoy fresh, homemade zucchini fries any time without all the prep work!

Nutrition Information

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