Healthy Baked Parmesan Zucchini Fries

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!

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

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

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If you’d rather skip my helpful tips, tricks, essential cooking information, and delicious similar recipe ideas – and get straight to this recipe – simply scroll to the bottom of the page where you can find the printable recipe card. It’s right there with a pretty bright yellow background.

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 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!

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

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.

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.

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Healthy Baked Parmesan Zucchini Fries Recipe

5 from 6 votes

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Baked Parmesan Zucchini Fries

These baked zucchini fries are a nice healthy option for tailgating snacks month. Want to make more? USe the servings slider to easily adjust the amounts.

Course Appetizer

Cuisine American

Keyword fries, zucchini

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 24 fries

Calories 22 kcal

Author Debi

Ingredients

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

Instructions

1. Preheat oven to 425 ° F. Coat a baking sheet with cooking spray or line with a silicone baking mat, and set aside.
2. Cut zucchini into 6 wedges, and then into 3-inch sticks.
   
3. Whisk egg white in a small bowl, and add milk.
4. Combine shredded Parmesan and seasoned breadcrumbs in a separate bowl.
5. 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.

Recipe Notes

Makes about 24 fries.

Nutrition Facts

Baked Parmesan Zucchini Fries

Amount Per Serving

Calories 22

% Daily Value*

Cholesterol 2mg 1%

Sodium 67mg 3%

Potassium 54mg 2%

Total Carbohydrates 2g 1%

Protein 1g 2%

Vitamin A 1.2%

Vitamin C 3.6%

Calcium 3.3%

Iron 1.1%

* Percent Daily Values are based on a 2000 calorie diet.