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.
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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:
5 ingredient appetizer
These healthy zucchini fries only have 5 ingredients, are crisp-tender, and just 22 calories each!
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 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
What to dip zucchini fries in?
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
Baked Parmesan Zucchini Fries
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
Nutrition
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.
Adrienne Grace
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!
Shanika
Zucchini fries are the best! I love how perfectly breaded these are! Yum!
Lauren Vavala @ DeliciousLittleBites
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!
Kelsey
I love changing up fries! These are great to go with dinner (burger night!!) or a great appetizer option before any dinner!
kim
What a fun appetizer! Definitely making for game day!
Sandra Shaffer
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.
Sandra
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.