I make Parmesan Zucchini Fries by baking zucchini into golden crunchy sticks that even picky little eaters prefer, and I serve them with ranch or ketchup as a simple summer side or light lunch.
I can’t get over how these Parmesan Zucchini Fries sneak into every cookout I host. I mean you take zucchini and somehow end up with crunchy, golden fingers that even picky kids will trade dessert for.
I usually have a dip ready for dunking, but they’re the kind of snack that vanishes before the dip’s opened. Call them Zucchini Fries when you want simple, or Parmesan Zucchini Fries when you want to impress, either way they’re the summer side that refuses to be boring.
I tweaked this until it felt effortless, still kinda surprised it works so well.
Ingredients
- Zucchini adds light crunch and fiber, low calories, mild slightly sweet flavor.
- Parmesan gives salty nutty depth, add protein and savory golden crust.
- Panko breadcrumbs make extra crispy coating, mostly carbs, airy crunchy bite.
- Eggs bind the coating, add protein and a little richness.
- Olive oil helps browning and crisping, adds healthy fats and flavor.
- Garlic and Italian herbs pump up savory notes, not sweet, aromatic.
- Lemon brightens with acidic zing, parsley freshens, both cut richness.
- Ranch or ketchup add creamy or sweet tang, boosts kids appeal.
- Salt and pepper lift all flavors, simple but essential seasoning.
Ingredient Quantities
- 3 medium zucchini, about 1 1/2 lb
- 1/2 cup all-purpose flour
- 2 large eggs
- 2 tbsp milk (or water)
- 1 cup panko breadcrumbs, lightly packed
- 1/2 cup finely grated Parmesan cheese (plus extra if you want)
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 2 tbsp olive oil or cooking spray
- 1 tbsp chopped fresh parsley, optional
- 1 lemon, cut into wedges, optional
- ranch dressing and/or ketchup for serving, about 1/2 cup total
How to Make this
1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or use a wire rack on the sheet for extra crispiness.
2. Trim ends off 3 medium zucchini (about 1 1/2 lb) and cut into fries about 3 in long and 1/2 in thick.
3. Pat the zucchini dry with paper towels — this step matters, wet zucchini = soggy fries.
4. Set up three shallow bowls: 1) 1/2 cup all-purpose flour, 2) whisk 2 large eggs with 2 tbsp milk (or water), 3) mix 1 cup panko (lightly packed) + 1/2 cup finely grated Parmesan + 1 tsp garlic powder + 1 tsp Italian seasoning + 1/2 tsp kosher salt + 1/4 tsp black pepper.
5. Dredge each zucchini stick in flour shaking off excess, dip in the egg mixture, then press into the panko-Parmesan mix until well coated. Pressing helps the crumbs stick better.
6. Place coated fries on the prepared sheet without overcrowding — give them a little space so air can circulate; use two sheets if needed.
7. Drizzle the fries with 2 tbsp olive oil or spray them all over with cooking spray so they brown, then bake 18 to 22 minutes, flipping once halfway through, until golden and crisp. If you want them extra crunchy, broil 1 to 2 minutes at the end but watch closely so they dont burn.
8. Remove from oven, sprinkle with extra Parmesan and 1 tbsp chopped fresh parsley if using, and squeeze a lemon wedge over them for brightness if you like.
9. Let cool a minute or two, then serve with about 1/2 cup total of ranch dressing and/or ketchup for dipping. Enjoy while hot.
Equipment Needed
1. Oven (preheat to 425°F)
2. Baking sheet
3. Parchment paper or a wire rack that fits the sheet
4. Sharp knife
5. Cutting board
6. 3 shallow bowls (for flour, egg wash, panko mix) and a whisk or fork
7. Measuring cups and spoons
8. Fine grater for Parmesan
9. Tongs or a spatula for flipping and a few paper towels for patting the zucchini dry
FAQ
The Baked Parmesan Zucchini Fries To Make All Summer Long Recipe Substitutions and Variations
- All-purpose flour: swap with cornstarch or a 1-to-1 gluten free flour. Cornstarch (same volume) gives extra crisp but won’t brown as much, GF flour works if you’re avoiding gluten.
- Eggs: make “flax eggs” (2 tbsp ground flaxseed + 6 tbsp water, let sit 5 min) or use aquafaba (about 6 tbsp). Both bind well, flax adds a slight nutty taste.
- Panko breadcrumbs: use crushed cornflakes, crushed saltines or fine crushed pretzels (1 cup = 1 cup). Cornflakes give big crunch, crackers are more savory, pretzels add salty snap.
- Parmesan cheese: swap with Pecorino Romano for a similar sharp salty bite or use nutritional yeast (2-3 tbsp) if you want a vegan “cheesy” flavor. Pecorino is stronger so use a little less if you’re nervous.
Pro Tips
– Salt and squeeze the zucchini first. Sprinkle the cut sticks with salt and let them sit 10 to 15 minutes, then press them hard in a towel or cheesecloth to get rid of extra water. Less moisture = way crispier fries, trust me.
– Press the crumbs on and chill them a bit. After you coat each stick really press the panko and Parmesan into the surface, then pop the tray in the fridge for 10 minutes so the coating sets and wont fall off while they bake.
– Bake on a rack and oil smart. Use a wire rack on the baking sheet so air can move around each fry, and use a fine spray of oil over the tops instead of puddles of oil so they brown evenly. If your oven has a convection setting use it, it speeds things up and gives better crunch.
– For extra crunch and flavor, mix in a tablespoon of fine cornmeal or some crushed cornflakes with the panko, and grate real Parmesan fresh not that powdery stuff in a shaker. Squeeze lemon right before you eat em, they cool quickly and lose their crisp if you wait.
The Baked Parmesan Zucchini Fries To Make All Summer Long Recipe
I make Parmesan Zucchini Fries by baking zucchini into golden crunchy sticks that even picky little eaters prefer, and I serve them with ranch or ketchup as a simple summer side or light lunch.
4
servings
414
kcal
Equipment: 1. Oven (preheat to 425°F)
2. Baking sheet
3. Parchment paper or a wire rack that fits the sheet
4. Sharp knife
5. Cutting board
6. 3 shallow bowls (for flour, egg wash, panko mix) and a whisk or fork
7. Measuring cups and spoons
8. Fine grater for Parmesan
9. Tongs or a spatula for flipping and a few paper towels for patting the zucchini dry
Ingredients
3 medium zucchini, about 1 1/2 lb
1/2 cup all-purpose flour
2 large eggs
2 tbsp milk (or water)
1 cup panko breadcrumbs, lightly packed
1/2 cup finely grated Parmesan cheese (plus extra if you want)
1 tsp garlic powder
1 tsp Italian seasoning
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp olive oil or cooking spray
1 tbsp chopped fresh parsley, optional
1 lemon, cut into wedges, optional
ranch dressing and/or ketchup for serving, about 1/2 cup total
Directions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or use a wire rack on the sheet for extra crispiness.
- Trim ends off 3 medium zucchini (about 1 1/2 lb) and cut into fries about 3 in long and 1/2 in thick.
- Pat the zucchini dry with paper towels — this step matters, wet zucchini = soggy fries.
- Set up three shallow bowls: 1) 1/2 cup all-purpose flour, 2) whisk 2 large eggs with 2 tbsp milk (or water), 3) mix 1 cup panko (lightly packed) + 1/2 cup finely grated Parmesan + 1 tsp garlic powder + 1 tsp Italian seasoning + 1/2 tsp kosher salt + 1/4 tsp black pepper.
- Dredge each zucchini stick in flour shaking off excess, dip in the egg mixture, then press into the panko-Parmesan mix until well coated. Pressing helps the crumbs stick better.
- Place coated fries on the prepared sheet without overcrowding — give them a little space so air can circulate; use two sheets if needed.
- Drizzle the fries with 2 tbsp olive oil or spray them all over with cooking spray so they brown, then bake 18 to 22 minutes, flipping once halfway through, until golden and crisp. If you want them extra crunchy, broil 1 to 2 minutes at the end but watch closely so they dont burn.
- Remove from oven, sprinkle with extra Parmesan and 1 tbsp chopped fresh parsley if using, and squeeze a lemon wedge over them for brightness if you like.
- Let cool a minute or two, then serve with about 1/2 cup total of ranch dressing and/or ketchup for dipping. Enjoy while hot.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 292g
- Total number of serves: 4
- Calories: 414kcal
- Fat: 24g
- Saturated Fat: 7.5g
- Trans Fat: 0.2g
- Polyunsaturated: 1.5g
- Monounsaturated: 7g
- Cholesterol: 103mg
- Sodium: 563mg
- Potassium: 590mg
- Carbohydrates: 35g
- Fiber: 3g
- Sugar: 3.8g
- Protein: 13.5g
- Vitamin A: 200IU
- Vitamin C: 36.5mg
- Calcium: 203mg
- Iron: 1.8mg
