Description
Crispy and flavorful Air Fryer Zucchini Fries coated in a seasoned breadcrumb and parmesan crust, perfect as a healthy appetizer or snack. These fries are easy to prepare and cook quickly to a golden brown finish in the air fryer, making for a delicious low-fat alternative to traditional fried zucchini.
Ingredients
Scale
Zucchini Fries
- 2 medium zucchini, cut into 3 inch x 1/2 inch sticks
- ½ cup all-purpose flour
- 2 tsp Italian seasoning
- ½ tsp salt
- ¼ tsp pepper
- 2 large eggs
- 1 tbsp water
- ½ cup Italian breadcrumbs or panko bread crumbs
- ⅓ cup parmesan cheese, finely grated
- cooking spray
Instructions
- Prepare Zucchini: Slice your zucchini into 3 inch sticks, about the size of a french fry, ensuring they are uniform for even cooking.
- Mix Dry Ingredients: In a large bowl, combine the all-purpose flour, Italian seasoning, salt, and pepper to create the flour mixture.
- Whisk Egg Wash: In a separate medium bowl, whisk together the eggs with 1 tablespoon of water until the mixture is pale yellow and even.
- Combine Breadcrumb Mixture: In another bowl, stir together the Italian breadcrumbs or panko with the finely grated parmesan cheese.
- Coat Zucchini: Toss the zucchini sticks in the flour mixture to coat evenly, shaking off excess flour. Then dip each piece into the egg wash.
- Breadcrumb Coating: After dipping in egg, coat the zucchini sticks in the breadcrumb and parmesan mixture, turning multiple times to ensure full coverage. Repeat for all sticks.
- Prepare Air Fryer: Spritz the bottom of the air fryer basket with cooking spray. Arrange the coated zucchini sticks in a single layer without touching and spray the tops with cooking spray.
- Cook: Set the air fryer to 385 degrees Fahrenheit and cook for 10 minutes until zucchini fries are golden brown and crispy.
- Serve: Remove from the air fryer and serve immediately with your favorite dipping sauce, if desired.
Notes
- Due to zucchini's high water content, freezing these fries is not recommended as they will turn soggy after thawing.
- For baking, place a cooling rack inside a baking sheet to allow air circulation under the fries. Spray zucchini with olive oil and bake at 425 degrees Fahrenheit for 22 minutes until golden and crispy.
- Ensure zucchini fries are not crowded in the air fryer basket to allow even air flow and crispiness.
- Use panko breadcrumbs for extra crunchiness if preferred.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 55 mg
