Parmesan zucchini fries
Delicious Parmesan Zucchini Fries: A healthy and savory snack made with fresh zucchini, aromatic olive oil, a hint of salt, and a crispy Parmesan cheese coating. Perfect for a guilt-free treat or side dish!
- 04 Sep 2025
- Cook time 20 min
- Prep time 5 min
- 4 Servings
- 4 Ingredients
Parmesan zucchini fries are a delicious and healthy alternative to traditional fries. These crispy, flavorful fries are easy to make and packed with nutrients. They are perfect as a snack, appetizer, or side dish. Follow this simple recipe to create a tasty treat that everyone will enjoy.
Ingredients:
Instructions:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray to prevent sticking.
- Wash the zucchini thoroughly under running water and pat dry with a clean kitchen towel.
- Trim off the ends of the zucchini. Slice each zucchini in half lengthwise, then slice each half into four even sticks, creating a total of 8 fries for each zucchini. You should have about 16 zucchini fries.
- Place the zucchini sticks in a large mixing bowl.
- Drizzle the olive oil over the zucchini fries. Toss gently to ensure that each fry is evenly coated with the oil.
- Sprinkle the salt over the zucchini and toss again to distribute the seasoning evenly.
- Spread the grated Parmesan cheese out on a large plate or shallow dish.
- Roll each zucchini stick in the Parmesan cheese, pressing lightly to ensure the cheese adheres to the surface. Make sure each stick is well-coated with cheese before placing it on the prepared baking sheet.
- Arrange the coated zucchini sticks in a single layer on the baking sheet, ensuring there is enough space between each fry for even baking.
- Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the zucchini fries are golden brown and crispy. You may want to flip them halfway through the baking time to ensure even browning.
- Remove the baking sheet from the oven and let the zucchini fries cool for a few minutes before serving.
- Serve the Parmesan zucchini fries warm, either on their own or with your favorite dipping sauce.
Tips:
- Make sure to cut the zucchini into evenly sized pieces for uniform cooking.
- Pat the zucchini sticks dry with a paper towel to remove excess moisture, ensuring they become crispy.
- For added flavor, experiment by adding spices such as garlic powder, paprika, or Italian seasoning to the parmesan cheese mixture.
- Preheat the oven thoroughly to ensure the fries cook evenly and become crispy.
- Consider lining the baking sheet with parchment paper for easy cleanup and to prevent sticking.
Parmesan zucchini fries are not only easy to prepare but also a nutritious and tasty alternative to potato fries. With a crispy exterior and a tender interior, these fries are sure to become a favorite. Enjoy them fresh out of the oven and enhance your meals with this healthy twist on a classic snack.
| Nutrition Facts | |
|---|---|
| Serving Size | 110 grams |
| Energy | |
| Calories 70kcal | 3% |
| Protein | |
| Protein 4.89g | 3% |
| Carbohydrates | |
| Carbohydrates 4.60g | 1% |
| Fiber 0.98g | 3% |
| Sugar 2.46g | 2% |
| Fat | |
| Fat 6g | 7% |
| Saturated 2.33g | 8% |
| Cholesterol 11mg | - |
| Vitamins | |
| Vitamin A 40ug | 4% |
| Choline 11mg | 2% |
| Vitamin B1 0.05mg | 4% |
| Vitamin B2 0.14mg | 10% |
| Vitamin B3 0.45mg | 3% |
| Vitamin B6 0.17mg | 10% |
| Vitamin B9 24ug | 6% |
| Vitamin B12 0.17ug | 7% |
| Vitamin C 18mg | 19% |
| Vitamin E 0.18mg | 1% |
| Vitamin K 4.43ug | 4% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.06mg | 6% |
| Iron, Fe 0.42mg | 4% |
| Magnesium, Mg 22mg | 5% |
| Phosphorus, P 120mg | 9% |
| Potassium, K 280mg | 8% |
| Selenium, Se 4.57ug | 8% |
| Sodium, Na 520mg | 34% |
| Zinc, Zn 0.85mg | 8% |
| Water | |
| Water 100g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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