Crispy Zucchini Fries with Flavorful Breading
These crispy zucchini fries offer a delicious low-fat alternative to traditional fried snacks! Immerse yourself in the delightful crunch of seasoned panko breadcrumbs, complemented by the lightness of egg whites. With the added punch of Italian seasoning, these zucchini fries are perfect for satisfying your cravings without the guilt. Ideal for a healthy appetizer, a fun side dish, or even a savory snack, they can easily become a staple in your household. Explore variations using different vegetables, and don’t hesitate to add your own twist with seasonings like garlic powder, cayenne, or fresh herbs for a flavor boost. Enjoy guilt-free snacking with every bite of these irresistible zucchini fries!
N/A
Servings
63
Calories
7
Ingredients
Ingredients
Olive oil flavored cooking spray
4 sprays (None)
Italian seasoning
1 teaspoon (None)
All-purpose flour
1.5 tablespoons (None)
Table salt
0.75 teaspoon (None)
Panko breadcrumbs
0.75 cup (None)
Medium zucchini
2 (Cut in quarters lengthwise and then halved)
Large egg whites
2 (Whipped until frothy (almost soft peaks))
Instructions
1
Preheat your oven to 500°F (260°C) and coat a baking sheet with olive oil flavored cooking spray to prevent sticking.
2
In a small mixing bowl, combine Italian seasoning, all-purpose flour, and table salt. Stir until well mixed.
3
In another bowl, place the panko breadcrumbs, ensuring they are ready for coating the zucchini.
4
Take each zucchini fry and first dredge it in the flour mixture, shaking off any excess.
5
Next, dip the floured zucchini into the whipped egg whites, coating it thoroughly.
6
Finally, roll the zucchini fry in the panko breadcrumbs until fully covered. Place the coated zucchini on the prepared baking sheet.
7
Repeat this process until all the zucchini pieces are coated, making sure to arrange them in a single layer on the baking sheet.
8
Once all zucchinis are coated, give them a generous spray with the cooking spray to enhance crispiness.
9
Bake in the preheated oven for about 10 minutes, turning once midway through, until the fries are golden brown and crispy. Adjust baking time if you prefer them crispier.
10
Remove from the oven and let them sit briefly before serving. Optionally, sprinkle additional salt or seasoning for extra flavor before serving.
Nutrition Information
0.75g
Fat
11g
Carbs
3.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Zucchini Fries?
Crispy Zucchini Fries are a delicious, low-fat alternative to traditional fried snacks, made by coating zucchini strips in seasoned panko breadcrumbs and baking them until crunchy.
Are these zucchini fries healthy?
Yes, they are a healthy option as they are oven-baked rather than deep-fried, utilize egg whites to keep them light, and contain only 63 calories per serving.
What is the calorie count for this recipe?
Each serving contains approximately 63 calories.
How much fat is in these zucchini fries?
These fries are very low in fat, containing only about 0.75g per serving.
What temperature should the oven be set to?
The oven should be preheated to 500°F (260°C) for optimal crispiness.
How long do I need to bake the zucchini fries?
Bake them for about 10 minutes, making sure to turn them once midway through the cooking time.
What ingredients are needed for the breading?
The breading consists of Italian seasoning, all-purpose flour, table salt, and panko breadcrumbs.
How should I prepare the zucchini?
Cut two medium zucchinis into quarters lengthwise and then halve them to create the fry shapes.
What role do the egg whites play?
The egg whites, whipped until frothy, act as a binder to help the panko breadcrumbs adhere to the zucchini.
Can I use regular breadcrumbs instead of panko?
While you can use regular breadcrumbs, panko is recommended for a much lighter and crunchier texture.
How do I prevent the fries from sticking to the pan?
Coat your baking sheet generously with olive oil flavored cooking spray before placing the zucchini on it.
Should the zucchini be arranged in a specific way on the sheet?
Yes, arrange the coated zucchini in a single layer to ensure they cook evenly and become crispy.
What is the protein content of this dish?
There are approximately 3.5g of protein per serving.
Are these zucchini fries vegetarian?
Yes, this recipe is vegetarian-friendly.
Can I add different seasonings?
Absolutely! You can customize the flavor by adding garlic powder, cayenne pepper, or fresh herbs to the breading mix.
How many carbohydrates are in a serving?
There are approximately 11g of carbohydrates per serving.
What is the first step in the coating process?
The first step is to dredge the zucchini in a mixture of flour, Italian seasoning, and salt, shaking off any excess.
Do I need to spray the zucchini before baking?
Yes, giving the coated zucchini a final spray with cooking spray before putting them in the oven helps enhance their crispiness.
Can I use this recipe for other vegetables?
Yes, you can explore variations using the same breading technique with other vegetables like green beans or eggplant.
How should the egg whites be prepared?
The egg whites should be whipped until they are frothy and almost reach soft peaks.
Is there any salt in this recipe?
Yes, the recipe uses 0.75 teaspoon of table salt mixed into the flour, with the option to sprinkle more before serving.
What type of flour is used?
This recipe calls for 1.5 tablespoons of all-purpose flour.
What makes these fries 'low-fat'?
They are considered low-fat because they use a minimal amount of cooking spray and egg whites instead of oil-heavy batters or deep-frying.
Can I make these fries crispier?
Yes, you can adjust the baking time slightly beyond 10 minutes if you prefer an even crunchier texture.
What is a good way to serve these?
They are perfect as a healthy appetizer, a side dish, or a savory afternoon snack.
How much Italian seasoning is required?
The recipe uses 1 teaspoon of Italian seasoning.
How many zucchinis do I need?
You will need two medium-sized zucchinis.
Should I let them sit after baking?
Yes, it is recommended to let them sit briefly after removing them from the oven before serving.
Is this recipe suitable for kids?
Yes, it is a fun and healthy way to get children to eat more vegetables.
What flavor of cooking spray is recommended?
Olive oil flavored cooking spray is recommended to complement the Italian seasoning.