• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Browse Recipes
  • subscribe
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
Life Currents
Home » Baked Parmesan Zucchini Fries

Baked Parmesan Zucchini Fries

October 1, 2018 by Debi 7 Comments

  • Share
  • Tweet
  • Yum
Jump to Recipe

These Healthy Baked Parmesan Zucchini Fries are a nice option for tailgating snacks month. Not everything has to be fried or cheesy to be delicious for game day!

Crispy, savory, and oh-so-satisfying, baked Parmesan zucchini fries are a delicious and nutritious alternative to traditional French fries. Low in calories and fat, yet full of flavor, these fries will make the perfect side dish for any meal.

Healthy Baked Parmesan Zucchini Fries & Tailgating snacks month

We appreciate you

This post may contain affiliate links. Life Currents participates in different affiliate programs. As an Amazon Associate I earn from qualifying purchases. For more information see here.

Please let me know if you have any questions about this recipe. I read all the comments myself and I try to help as soon as I can. I have readers from all levels of comfort and experience in the kitchen on my site, and I’ve tried to answer some of your questions already in the post. But if I’ve missed anything, please feel free to leave a comment and ask.

October is Tailgating Snacks Month 2018 with a recipe for Healthy Baked Parmesan Zucchini Fries

Welcome to October is tailgating snacks month! I can hardly believe this is the 5th year of tailgating snacks month!

It started in 2014 with a great fun bunch of recipes. Find all of 2014’s recipes here. And, if you want to see other year’s collections. Here they are:

2015
2016
2017
2018

5 ingredient appetizer

These healthy zucchini fries only have 5 ingredients, are crisp-tender, and just 22 calories each!

These healthy baked zucchini fries are a nice option for tailgating snacks month. Not everything has to be fried or cheesy to be delicious for game day!

Lower calories and carbs

And, you don’t need all that bread coating that I’ve seen on some other recipes to have delicious zucchini fries. These ones are so yummy and light.

These Healthy Baked Parmesan Zucchini Fries only have 5 ingredients, are crisp-tender, and just 22 calories each!

These baked veggie fries are easy to make and delicious! And, can be used for appetizers or as a side dish for burger night.

This is also a great way to get some more veggies into your meals. These zucchini fries are also husband approved!

Zucchini Fries on a plate

Want to add more seasoning to your basic zucchini fries?

Some of that dry ranch seasoning from a packet

Garlic powder

Italian seasoning

Lemon pepper

You can also use panko instead of the seasoned breadcrumbs, but I do like the breadcrumbs better

These Healthy Baked Parmesan Zucchini Fries are husband approved!

What to dip zucchini fries in?

  • Candied jalapeno cheese sauce
  • Homemade buttermilk ranch
  • Skinny ranch
  • Onion Dip
  • Marinara sauce
  • Creamy avocado hummus
  • Blue cheese sauce
  • Candied jalapeno ranch dip
  • Tzatziki sauce
  • Onion soup mix sour cream dip
  • Mexican Avocado Cotija Dip
  • Everything bagel dip
  • Easy restaurant style salsa

 

 Can zucchini fries be frozen?

Yes! If you have a bunch of summer zucchini still from your garden, and you want to use it up, freeze ‘em!

After you bake them, spread ‘em out on in a single layer on a baking sheet and pop them into the freezer. Once frozen, transfer them to a ziptop freezer bag or a vacuum-sealed bag.

When you’re ready to reheat, bake in a 400° F oven for about 10 minutes.

Freezing keeps summer squash safe to eat almost indefinitely, but the recommended maximum storage time of 12 months is best for taste and quality.

Healthy Baked Parmesan Zucchini Fries Cut zucchini into 6 wedges, and then into 3-inch sticks

Use the milk of your choice

Use the milk of your choice here. 2%, whole milk, lactose free. It’s all good. If you have a plant-based milk, go with a neutral flavor like soy milk or unsweetened almond milk. A sweetened plant milk will make your zucchini fries taste a bit like dessert, and that’s not what you want here.

These Healthy Baked Parmesan Zucchini Fries are easy to make and delicious! And, can be used for appetizers or as a side dish for burger night.

Let’s connect

If you like seeing my recipes subscribe via email in the upper right.
Or, connect with me on your favorite social media channel for recipes, photos, & much more:
Pinterest, Facebook, Instagram, YouTube and Twitter!
And find my shop on Amazon for recommendations on cool tools

If you try this recipe,
please come back & leave a comment below letting us know how it goes.
Share a picture & tag @lifecurrents on Instagram.
Or you can upload a “tried it” photo (I would love to see)
via the pin.

These healthy baked zucchini fries are a nice option for tailgating snacks month.

Healthy Baked Parmesan Zucchini Fries Recipe

These healthy baked zucchini fries are a nice option for tailgating snacks month. Not everything has to be fried or cheesy to be delicious for game day!

Baked Parmesan Zucchini Fries

Debi
These baked zucchini fries are a nice healthy option for tailgating snacks month.
5 from 6 votes
Print Recipe Pin Recipe Rate this Recipe
Prevent your screen from going to sleep.
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Appetizer
Cuisine American
Servings 24 fries
Calories 22 kcal

Ingredients
  

  • 2 zucchinis
  • egg white
  • ¼ cup milk
  • 1/2 cup shredded Parmesan
  • 1/2 cup seasoned breadcrumbs

Instructions
 

  • Preheat oven to 425 ° F. Coat a baking sheet with cooking spray or line with a silicone baking mat, and set aside.
  • Cut zucchini into 6 wedges, and then into 3-inch sticks.
  • Whisk egg white in a small bowl, and add milk.
  • Combine shredded Parmesan and seasoned breadcrumbs in a separate bowl.
  • Dip zucchini sticks into egg mixture, and then roll in Parmesan breadcrumbs. Place breaded zucchini on prepared baking sheet. Bake for 20-25 minutes or until golden brown.

Notes

Makes about 24 fries.

Nutrition

Calories: 22kcalCarbohydrates: 2gProtein: 1gCholesterol: 2mgSodium: 67mgPotassium: 54mgVitamin A: 60IUVitamin C: 3mgCalcium: 33mgIron: 0.2mg

Nutritional information is based on third-party calculations, and should be considered estimates. Actual nutritional content will vary based on brands used, measuring methods, portion sizes, and more.

Keyword fries, zucchini
Tried this recipe?Mention @LifeCurrents or tag #LifeCurrents!
  • Share
  • Tweet
  • Yum

Filed Under: Appetizers, Budget, Game Day, Lunch, Side Dishes, Vegetarian Tagged With: appetizers, Cooking, Food, healthy, Meatless Monday, recipe, Snacks, appetizers, tailgating, tailgating, vegetarian, zucchini

You May Also Like

square crop of a tortilla chip dipped into melted cheese dip.
Queso Fundido
A spoonful of chocolate pudding on top of the glass serving dish of pudding.
Cottage Cheese Chocolate Pudding
square crop of rice stroganoff in a brown serving bowl with a spoon.
Mushroom Stroganoff
desserts
Subscribe

Join my mailing list to receive the latest recipes FREE to your inbox!

about debi

ABOUT DEBI

Hello! I’m Debi, the girl behind Life Currents where I write about mainly healthy vegetarian dishes. My husband eats meat, so occasionally I share some of his dishes as well. And, I’ll share tasty treats and projects that we do. Read more...

Previous Post: « Enchilada Salsa Recipe
Next Post: Smoked Garlic Almonds »

Reader Interactions

Comments

  1. Adrienne Grace

    October 1, 2018 at 5:56 am

    5 stars
    Perfect recipe for Southern California gardens that are still seeing enough heat to enjoy these summery veggies. I can hardly believe this is the 5th year of Tailgating Snacks. Congratulations!

  2. Shanika

    October 14, 2018 at 7:41 am

    5 stars
    Zucchini fries are the best! I love how perfectly breaded these are! Yum!

  3. Lauren Vavala @ DeliciousLittleBites

    October 14, 2018 at 7:49 am

    5 stars
    I never think to buy zucchini that often, but I absolutely love this recipe. Such a perfect side for almost any main dish! I really had no idea you could freeze zucchini either. I thought it would end up too watery. Knowing that now, I’m going to add it to my garden for next year – thanks!

  4. Kelsey

    October 14, 2018 at 9:06 am

    5 stars
    I love changing up fries! These are great to go with dinner (burger night!!) or a great appetizer option before any dinner!

  5. kim

    October 14, 2018 at 9:27 am

    5 stars
    What a fun appetizer! Definitely making for game day!

  6. Sandra Shaffer

    November 4, 2018 at 10:25 am

    These zucchini fries are my kind of game day appetizer! Although, I might need to make a double batch because I’m pretty sure I can polish off the whole platter! Now just need to decide which dipping sauce to try first.

  7. Sandra

    November 4, 2018 at 10:27 am

    5 stars
    These zucchini fries are my kind of game day appetizer! Although, I might need to make a double batch because I’m pretty sure I can polish off the whole platter! Now just need to decide which dipping sauce to try first.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hello! I’m Debi, the girl behind Life Currents where I write about mainly healthy vegetarian dishes. My husband eats meat, so occasionally I share some of his dishes as well. And, I’ll share tasty treats and projects that we do. Read More >>>

desserts
Subscribe

Join my mailing list to receive the latest recipes FREE to your inbox!

Most Popular Recipes

5 puff pastry tarts sprinkled with powdered sugar on a white plate with some lemon tree leaves and flowers around.
a Chocolate Cream Cheese Cupcakes with a bite missing so you can see the filling.
A chip that's been dipped in cheese and the bowl of cheese is behind it.
a piece of Air Fryer Cedar Plank Salmon on a cedar plank with herbs on top, and a bite taken out.
square crop of a bowl of soup being served with a ladle.
square crop of two glasses of galaxy lemonade with purple color changing stars, a pitcher of lemonade behind with a cut lemon.
square crop of a plate of appetizer Air Fryer Tortellini served with Alfredo and marinara
cooked green beans in a ceramic bowl, cropped square image
Cinnamon Sore Throat Tea by Life Currents https://lifecurrentsblog.com

Footer

SEEN ON

as seen on

Life Currents is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

This month’s featured recipes: Mom’s Salad Dressing, Potatoes Fondantes, No Knead Bread, and Cream Caramels.

Want to tip me? You can Buy Me a Coffee! And thanks!

© 2023 lifecurrentsblog.com. All rights reserved. Find my Privacy Policy Here.

  • Facebook
  • Twitter
  • Pinterest
  • Yummly