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

Tips, Tricks & Suggestions
Ingredients
Preparation
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Baked Zucchini Fries are a delicious and healthy way to enjoy my garden’s bountiful harvest of zucchini. Every year, these versatile veggies, with their light green skin, glow amidst the foliage, inspiring me to create new recipes. As someone who loves experimenting in the kitchen, I decided to make something special this season: Baked Zucchini Fries. These aren’t just any fries but a healthy, crispy alternative perfect for any occasion.

Zucchini is a versatile staple in my garden and a beloved ingredient in Mediterranean diets. Renowned for its adaptability, it’s found in countless dishes across the sunny coastline, from Greece to Spain. Instead of diving into a hot oil vat this season, I let the oven work its magic. The result? Delectable baked zucchini fries that capture the essence of the Mediterranean. These baked Parmesan zucchini fries are a delightful addition to my recipe repertoire, offering a healthy and flavorful snack or side dish.

Ingredients for the Baked Zucchini Fries

Those ingredients come together to create zucchini fries with a delightful balance of flavors. The smokiness of paprika, the savory kick of garlic, and the freshness of parsley enhance the natural sweetness of zucchini. The dried oregano or herbs add depth, making these baked zucchini fries a tasty and healthier alternative to traditional 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, adapt wonderfully to this Mediterranean style.

How to Make Mediterranean Baked Parmesan Zucchini Fries

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Preparation

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

Preheat the oven to 425°F.
Cut the zucchini into slices or sticks, depending on your preference.

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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 a bowl, combine flour, paprika, garlic powder, lemon zest, parsley, dried herbs, salt, and pepper.
In a second bowl,combine breadcrumbs, Parmigiano-Reggiano and chopped parsley.
In another bowl, beat the eggs with a tablespoon of milk.

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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, ensuring it's well-coated.
Dip the flour-coated zucchini into the beaten eggs, allowing any excess to drip off.
Then, coat each piece thoroughly with breadcrumbs mixture.

Mark as complete

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. Arrange the breaded zucchini pieces on the rack, ensuring they are not touching.
Lightly spray the zucchini with olive oil spray.
Bake in the preheated oven for 6 minutes.
After 6 minutes, remove the pan from the oven, flip each zucchini piece, and spray again with olive oil.
Return to the oven and bake for an additional 6 minutes or until they are golden brown and crispy.

Mark as complete

.Once done, remove from the oven and let them cool slightly on the rack.
Serve warm, and if using, accompany with Romesco sauce.Give it a try !

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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

Preheat the oven to 425°F. Cut the zucchini into slices or sticks, depending on your preference.

In a bowl, combine flour, paprika, garlic powder, lemon zest, parsley, dried herbs, salt, and pepper. In a second bowl,combine breadcrumbs, Parmigiano-Reggiano and chopped parsley. In another bowl, beat the eggs with a tablespoon of milk.

Dredge each zucchini piece in the flour mixture, ensuring it's well-coated. Dip the flour-coated zucchini into the beaten eggs, allowing any excess to drip off. Then, coat each piece thoroughly with breadcrumbs mixture.

Place a wire rack over a baking pan. Arrange the breaded zucchini pieces on the rack, ensuring they are not touching. Lightly spray the zucchini with olive oil spray. Bake in the preheated oven for 6 minutes. After 6 minutes, remove the pan from the oven, flip each zucchini piece, and spray again with olive oil. Return to the oven and bake for an additional 6 minutes or until they are golden brown and crispy.

.Once done, remove from the oven and let them cool slightly on the rack. Serve warm, and if using, accompany with Romesco sauce.Give it a try !

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

The information shown is an estimate provided by an online nutrition calculator. It should should not be considered a substitute for a professional nutritionist's advice.
See our full nutrition disclosure here.

30-Minute Recipes Vegetarian

Mediterranean Baked Parmesan Zucchini Fries

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Ingredients for the Baked Zucchini Fries