Mediterranean Baked Parmesan Zucchini Fries

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Fresh from my garden and inspired by Mediterranean shores, these baked zucchini fries are my new obsession. Crispy, cheesy, and oh-so-addictive!

Every year, my garden offers a bountiful harvest of zucchinis, their light green skin glowing amidst the foliage. I’ve always had a soft spot for these versatile veggies. I relish stuffing them with a savory mix of rice and lamb or turning them into crispy zucchini fritters when they’re young and tender. This season, I wanted to venture more with my focus on the Baked Zucchini Fries! But not just any fries. Instead of diving into a hot oil vat, I let the oven do its magic. The result? Delectable baked zucchini fries that captured the essence of the Mediterranean.

Zucchini is not just a staple in my garden but also in Mediterranean diets. Renowned for its versatility, it’s found in countless dishes across the sunny coastline, from Greece to Spain. I’ve added another delicious preparation to my repertoire with these baked Parmesan zucchini fries.

Ingredients for the Baked Zucchini Fries

Those ingredients come together to create zucchini fries with a delightful balance of flavors, featuring the natural sweetness of zucchinis enhanced by the smokiness of paprika, the savory kick of garlic, and the freshness of parsley. 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, and 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 serve as the binding agent in the recipe. 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

  • Ensure the zucchini sticks are adequately dried before coating for the best crispy results.
  • Baking at a higher temperature, like 425°F, can give them that perfect crunch.
  • Space is key; don’t crowd them on the baking sheet.
  • Panko breadcrumbs can offer an even crispier crust due to their larger size.
  • A light spray of cooking oil just before baking
  • using a wire rack for even air circulation can make all the difference in achieving that perfect golden crunch.

Frequently Asked Questions

  • Are these zucchini fries gluten-free?
    They are not in the original recipe but can easily be made! Just substitute the all-purpose flour and breadcrumbs with gluten-free versions. And speaking of leftovers – if you have any, store them in an airtight container in the refrigerator. They’re best consumed within 2-3 days, and a quick reheating in the oven brings back that crispiness.
  • 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 can accompany grilled chicken or fish. But they’re so delightful that sometimes I just enjoy them as a standalone snack with a medley of dips. And 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

Preparation

1.
Preheat the oven to 425°F.
Cut the zucchini into slices or sticks, depending on your preference.
Mark as complete
2.
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.
Mark as complete
3.
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
4.
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
5.
.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 !
Mark as complete

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

1
Preheat the oven to 425°F. Cut the zucchini into slices or sticks, depending on your preference.
2
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.
3
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.
4
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.
5
.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.

rana

By Rana

Thanks for visiting my Mediterranean food blog and welcome to my virtual kitchen! Here, you’ll find mouth-watering, wholesome, and nutritious Mediterranean recipes that will change the way you view cooking.

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