Ingredients
1 lb. zucchini
2 large eggs
1 cup panko breadcrumbs
1/4 cup grated Parmesan
1 Tbsp Italian seasoning
1/2 tsp salt, divided
2 Tbsp all-purpose flour
1/2 cup pizza sauce (for serving)
Instructions
Preheat the oven to 425ºF. Slice the zucchini into matchsticks that are ½-inch wide and 3-inches long. Set the zucchini aside.
Whisk the eggs in a bowl. In a separate bowl, stir together the panko, Parmesan, Italian seasoning, and ¼ tsp salt.
Add the sliced zucchini to a large bowl. Sprinkle the all-purpose flour and remaining ¼ tsp salt over the zucchini. Toss the zucchini until they are evenly coated in flour.
Place wire cooling racks over a large baking sheet to lift the zucchini pieces and allow airflow underneath. Bread the zucchini slices by briefly dipping them in the whisked egg, letting the excess run off, then coating them in the panko-Parmesan mixture.
Place the breaded zucchini on the wire racks with a small amount of space between each piece to allow for airflow.
Bake the breaded zucchini fries for 20 minutes, or until they are golden brown and crispy.
Serve immediately with pizza sauce for dipping.
Key Points About Ingredients:
- Zucchini is naturally low in calories and rich in vitamin C and potassium, making it an excellent base for a lighter fry alternative.
- Panko breadcrumbs create a noticeably crispier coating than regular breadcrumbs because of their larger, airier flake structure.
- Grated Parmesan adds a savory, umami-rich depth to the crust while also helping it brown beautifully in the oven.
- Tossing the zucchini in flour before dipping in egg helps the breading adhere more evenly for a consistent, crunchy coating.
- Using a wire rack elevated over the baking sheet allows hot air to circulate under the fries, preventing soggy bottoms.
- Italian seasoning brings a herby, aromatic complexity to the breading without adding extra sodium or calories.
Key Nutritional Insights:
- Each serving provides a good source of vitamin C from the zucchini, supporting immune function and skin health.
- The eggs contribute high-quality complete protein and essential B vitamins including B12, riboflavin, and choline.
- Parmesan cheese adds a notable hit of calcium and phosphorus to support bone health without requiring a large quantity.
- Baking instead of frying keeps total fat significantly lower than traditional fries while still achieving satisfying crunchiness.
- Zucchini is a good source of dietary fiber and potassium, which supports healthy digestion and blood pressure regulation.
- The pizza sauce adds lycopene, a powerful antioxidant found in cooked tomatoes, to this already nutritious dish.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories185
- Standard DV% Daily Value*
- Total Fat6 g72 g8.33%
- Saturated Fat2 g20 g10%
- Trans Fat0 g
- Polyunsaturated Fat1 g
- Monounsaturated Fat2 g
- Cholesterol98 mg300 mg32.67%
- Sodium620 mg2300 mg26.96%
- Total Carbohydrate23 g275 g8.36%
- Dietary Fiber2 g28 g7.14%
- Total Sugars4 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein10 g50 g20%
- Vitamin D (Cholecalciferol)44 mcg20 mcg220%
- Calcium145 mg1300 mg11.15%
- Iron2 mg18 mg11.11%
- Potassium420 mg4700 mg8.94%
- Vitamin A380 mcg900 mcg42.22%
- Vitamin C (Ascorbic Acid)18 mg90 mg20%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K8 mcg120 mcg6.67%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.3 mg1.3 mg23.08%
- Vitamin B3 (Niacin)2 mg16 mg12.5%
- Vitamin B6 (Pyridoxine)0.2 mg1.7 mg11.76%
- Folate38 mcg400 mcg9.5%
- Vitamin B12 (Cobalamine)0.4 mcg2.4 mcg16.67%
- Biotin8 mcg30 mcg26.67%
- Vitamin B5 (Pantothenic acid)0.7 mg5 mg14%
- Choline95 mg550 mg17.27%
- Phosphorus175 mg1250 mg14%
- Iodine12 mcg150 mcg8%
- Magnesium28 mg420 mg6.67%
- Zinc1 mg11 mg9.09%
- Selenium18 mcg55 mcg32.73%
- Copper0.1 mg0.9 mg11.11%
- Manganese0.4 mg2.3 mg17.39%
- Chromium2 mcg35 mcg5.71%
- Molybdenum8 mcg45 mcg17.78%
- Chloride210 mg2300 mg9.13%
