Baked Zucchini Fries with Garlic Herb Dip

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🥒 Baked Zucchini Fries with Garlic Herb Dip

📖 Description

Baked Zucchini Fries are a crispy, guilt-free alternative to traditional French fries. Coated in seasoned breadcrumbs and baked to golden perfection, these fries are crunchy on the outside and tender on the inside. Paired with a creamy Garlic Herb Dip, they make a perfect appetizer, snack, or healthy side dish.

🧾 Ingredients

For the Zucchini Fries

  • 2 medium zucchinis

  • ½ cup breadcrumbs (panko preferred for extra crunch)

  • ¼ cup grated Parmesan cheese

  • 1 tsp garlic powder

  • 1 tsp Italian seasoning

  • ½ tsp paprika

  • Salt and black pepper to taste

  • 2 large eggs

  • Cooking spray or 1–2 tbsp olive oil

For the Garlic Herb Dip

  • ½ cup Greek yogurt or mayonnaise

  • 1 clove garlic, finely minced

  • 1 tbsp fresh parsley, chopped

  • 1 tbsp fresh dill or chives, chopped

  • 1 tsp lemon juice

  • Salt and pepper to taste

👩‍🍳 Instructions

  1. Preheat Oven
    Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.

  2. Prepare Zucchini
    Wash and dry the zucchinis. Cut them into fry-shaped sticks (about 3–4 inches long).

  3. Set Up Coating Station

    • In one bowl, whisk the eggs.

    • In another bowl, mix breadcrumbs, Parmesan, garlic powder, Italian seasoning, paprika, salt, and pepper.

  4. Coat the Fries
    Dip each zucchini stick into the egg, then coat evenly in the breadcrumb mixture. Place on the baking sheet in a single layer.

  5. Bake
    Lightly spray or drizzle with olive oil. Bake for 20–25 minutes, flipping halfway, until golden brown and crispy.

  6. Prepare the Dip
    Mix all dip ingredients in a small bowl. Chill for 10 minutes for best flavor.

  7. Serve
    Serve warm with garlic herb dip on the side.

📝 Notes

  • For extra crispiness, place fries on a wire rack over the baking sheet.

  • Pat zucchini dry before coating to prevent sogginess.

  • Can be made gluten-free using gluten-free breadcrumbs.

💡 Tips for Best Results

  • Don’t overcrowd the baking sheet—space allows crisping.

  • Use panko breadcrumbs for superior crunch.

  • Serve immediately; zucchini fries soften as they cool.

  • Add chili flakes to the coating for a spicy kick.

🍽️ Servings

  • Serves: 4

  • Serving Size: ~10–12 fries with dip

🧮 Nutritional Information (Per Serving – Approximate)

  • Calories: 180–220 kcal

  • Protein: 9 g

  • Carbohydrates: 18 g

  • Fat: 8 g

  • Fiber: 3 g

  • Sodium: 320 mg

(Values vary based on ingredients used)

🌿 Health Benefits

  • Low-calorie & nutrient-rich: Zucchini is high in vitamins A and C.

  • Baked, not fried: Lower in fat and calories than traditional fries.

  • Gut-friendly: Fiber supports digestion.

  • Protein boost: Greek yogurt dip adds probiotics and protein.

❓ Q & A

Q: Can I make these in an air fryer?
A: Yes! Air fry at 400°F (200°C) for 10–12 minutes, shaking halfway.

Q: How do I keep zucchini fries crispy?
A: Avoid excess moisture, use panko breadcrumbs, and bake at high heat.

Q: Can I prepare them ahead of time?
A: You can prep and coat them, but bake just before serving for best texture.

Q: What can I substitute for Parmesan?
A: Nutritional yeast or vegan cheese works well.

Q: Is this recipe keto-friendly?
A: Not as written, but you can use almond flour instead of breadcrumbs.

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