Zucchini Fries



Lets go back three months and pretend its the beginning of august: the sun in shining, it’s a perfect 26 degrees outside, we’re biking the seawall and sipping iced coffee. Now wouldn’t that be nice? Well, that’s what I was doing  when I should have posted this — but who can blame me?

I was also a little preoccupied cooking for 70 kids, staff and volunteers at the Vancouver School Boards Healthy Eaters and Leaders summer camp everyday. The camp garden is where I took the picture above of all the zucchini, we had so many perfect ones until someone came and stole them all one night! How rude! Anyway, zucchinis aren’t exactly in season anymore, but they are still readily available and perfect for making zucchini fries!

Zucchini is a great source of antioxidants and vitamin C, and one raw cup comes in at only 18 calories. For the best flavor choose small ones with blemish free skin, and never peel zucchini or you will loose a lot of the nutrients. These fries are a great addition to any meal or great for a snack. They are easy to make and kids love them…especially if you give them a dipping sauce with it. Nothing is better than finger food you can dip! ;)

PS here is a special tip from my great auntie Joan: score the zucchini with a fork before slicing them and the coating will stick better!


Zucchini Fries
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 3 medium zucchini, remove ends, slice in half width wise and then into sticks (thick enough to not flop but not too thick - maybe a bit thinner than the ones pictures above is ideal)
  • 2 large egg whites, beaten
  • ½ cup whole wheat bread crumbs
  • 2 tbsp grated Parmesan cheese
  • ¼ tsp dried basil
  • Pinch of dried oregano
  • ½ tsp garlic powder
  • Salt and pepper, to taste
  • Marinara sauce (for dipping)
  1. Preheat oven to 425°. Spray a baking sheet with cooking spray. Set aside.
  2. In a small bowl, beat egg whites with a fork until a little frothy.
  3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate. Mix well.
  4. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.
  5. Bake at 425° for about 20 minutes or until golden brown and a little crispy. Turn over the fries half way through. Serve warm with marinara sauce for dipping.


7 Comments || Zucchini Fries

  1. Dawn

    I want to know how to make the bread crumbs, this recipe sounds amazing

    • Put whole wheat (or even better – sprouted grain) bread on an ungreased cookie sheet (this is a great way to use up the heals of bread too). Place into a 300F oven for about 30 min, flipping half way through, until very dried out and hard. Let cool completely. Break into pieces and pulse in a food processor until the desired consistency. If you don’t have a food processor (get one! I LOVE MINE) or you can try smashing the bread in a double thick freezer bag with a hammer or tool of choice.

  2. I went through a zucchini fry phase a couple summers ago, when my friend posted a recipe on her blog. So delicious in a homemade creamy truffle dip, or with sweet chili sauce. And way better than the deep fried Zoo Sticks from White Spot!

  3. Joan Uhrig

    I have been making zuchinni sticks the traditional deep fried way for years, then dipping in hollandaise sauce. Baad, I know but so delicious. Am eager to try yours, much healthier. Auntie Joan

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