Baked Zucchini Fries
Zucchini sticks are breaded in rice flour, egg wash, and panko or traditional breadcrumbs, then baked until golden brown and crispy! Best served fresh out of the oven with a big bowl of marinara sauce. Can be made ahead and frozen, then reheated right before serving!
Servings: 4 dozen
- 1 ½ - 2 lbs medium zucchini cut into sticks about 3" x ½".
- ½ cup rice flour can substitute all-purpose flour
- 3 egg whites or 2 large eggs lightly beaten
- 1 ½ cup panko breadcrumbs can substitute traditional or gluten-free breadcrumbs
- 3 Tbsp grated parmesan cheese
- 1 Tbsp kosher salt
- Maldon sea salt optional
- Marinara sauce for serving optional (recommended brand: Rao's)
Preheat oven to 425F. To cut zucchini into sticks, begin by trimming off the ends of each squash. Cut zucchini in half lengthwise, then place each half cut side down on a cutting board. Make long, thin slices down the length of the zucchini, about ½" thick. Next, cut each stick into fries about 3" long. Size will vary depending on how big the squash is. The important thing is that they're mostly uniform in shape and size.
Assemble breading station. Place ½ cup rice flour in a medium bowl. Place beaten egg whites or whole eggs in a small shallow dish. Finally, place 1 ½ cup panko (or other breadcrumbs) in a medium bowl. Add 3 Tbsp parmesan and 1 Tbsp kosher salt to the panko, then mix to combine.
Begin my dredging the zucchini sticks in rice flour on all sides. Transfer zucchini to egg wash, working in batches so as not to crowd the bowl. Make sure zucchini is evenly coated in egg before transferring to the panko.
Finally, toss zucchini sticks to ensure panko is on all sides. Place breaded zucchini fries on a wire rack placed on top of a rimmed baking sheet. Continue until all zucchini is breaded.
When ready to bake, cook zucchini fries for 20-24 minutes, or until golden brown and crispy on all sides. Immediately sprinkle zucchini with a generous pinch of maldon sea salt. Serve immediately with marinara.
To freeze: allow cooked zucchini fries to cool completely to room temperature. Freeze on a baking sheet until solid, then transfer fries to a freezer-safe airtight container or ziplock bag. Fries will keep for up to 3 months.
To reheat: place frozen zucchini fries on a wire placed on a rimmed baking sheet. Spray lightly with cooking spray, then cook in a preheated oven to 425F for about 10 minutes, or until crispy again.
To make gluten-free, substitute gluten-free panko or breadcrumbs for traditional. Rice flour is naturally gluten-free, so no need to change that unless you want to.
Calories: 105kcal | Carbohydrates: 14.5g | Protein: 6.9g | Fat: 2.7g | Saturated Fat: 1.6g | Cholesterol: 8mg | Sodium: 1017mg | Fiber: 1.7g | Sugar: 1.9g