Baked Panko and Parmesan Zucchini Fries

Panko Crusted Zucchini Fries
Diana Rattray
Ratings (16)
  • Total: 25 mins
  • Prep: 10 mins
  • Cook: 15 mins
  • Yield: 4 to 6 servings
Nutritional Guidelines (per serving)
207 Calories
5g Fat
30g Carbs
11g Protein
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Nutrition Facts
Servings: 4 to 6 servings
Amount per serving
Calories 207
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 7%
Cholesterol 3mg 1%
Sodium 537mg 23%
Total Carbohydrate 30g 11%
Dietary Fiber 3g 11%
Protein 11g
Calcium 127mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Panko bread crumbs and Parmesan cheese make these baked zucchini fries crispy and delicious. In this recipe, you can use egg whites or egg substitute to keep the fat and calories to a minimum. These fries are a great alternative to potatoes with sandwiches, burgers, or grilled steaks.

Ingredients

  • 2 small to medium zucchini, about 1 pound
  • 1 tablespoon all-purpose flour
  • 1 1/4 cups panko breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon ground sweet paprika
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 large egg, 2 egg whites, or equivalent egg substitute, lightly beaten

Steps to Make It

  1. Heat oven to 425 F. Line a baking sheet with foil and spray with nonstick cooking spray.

  2. Slice the zucchini into strips about 4 inches in length and 1/2-inch thick. Put the strips in a bowl and toss with the flour.

  3. In a food processor, pulse the panko crumbs with the Parmesan and seasonings until fine.

  4. Put the egg substitute or eggs in a bowl.

  5. Dip the floured zucchini strips, a few at a time, in the egg mixture. Toss with the crumb mixture. Arrange on the prepared baking sheet.

  6. Bake for about 15 minutes, until nicely browned. Serve these fries with ketchup, salsa, or a spicy sriracha mayonnaise mixture.