Baked Parmesan Zucchini Fries

These zucchini sticks are coated in a light crust of breadcrumbs and Parmesan and baked on a rack until golden. They make a good side for burgers or grilled chicken and a popular snack with a bowl of marinara for dipping.

Zucchini holds a lot of water, so the method focuses on keeping the coating crisp: drying the sticks, using a hot oven and baking them on a rack so air circulates underneath.

Why bake on a rack?

On a flat sheet, the underside of the sticks sits in the moisture that the zucchini releases and stays soft. A rack lets hot air reach all sides so they crisp evenly without being turned. If you do not have a rack, use parchment, bake at the same temperature and turn the sticks halfway through.

Rounds or sticks?

The same coating works on 1/4-inch rounds, which cook a little faster, in about 15 to 18 minutes. Rounds are easier for small children to hold; sticks are better for dipping. Either way, aim for pieces of even thickness so they finish at the same time.

A good way to use summer zucchini

Anyone who has grown zucchini knows how quickly the plants produce. Medium zucchini, about 7 to 8 inches long, are the best size here: large ones are watery and seedy, and very small ones are fiddly to cut into sticks. If you only have large zucchini, cut away the soft seedy core before slicing.

Choose zucchini that are firm and glossy, without soft spots. They keep for up to a week in the vegetable drawer, unwashed, in a loosely closed bag.

Baked Parmesan Zucchini Fries

These zucchini sticks are coated in a light crust of breadcrumbs and Parmesan and baked on a rack until golden. They make a good side for burgers or grilled chicken and a popular snack with a bowl of marinara for dipping.

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Prep Time 15 minutes mins

Cook Time 22 minutes mins

Total Time 37 minutes mins

Servings: 4 servings

Ingredients Method Notes

Ingredients

  

• 2 medium zucchini about 1 lb (450 g)
• 1/2 cup whole-wheat or panko breadcrumbs
• 1/2 cup Parmesan cheese finely grated
• 1 tsp dried Italian herbs or oregano
• 1/2 tsp garlic powder
• 1/4 tsp fine sea salt
• 2 large eggs beaten
• olive oil spray or 1 tbsp olive oil
• marinara sauce to serve, optional

Method

 

1. Heat the oven to 425°F (220°C). Set a wire rack on a baking sheet and brush or spray it lightly with oil.
2. Trim the zucchini and cut each into 3-inch lengths, then into sticks about 1/2 inch thick. Pat them very dry with a clean towel.
3. In a shallow dish, mix the breadcrumbs, Parmesan, herbs, garlic powder and salt. Put the beaten eggs in another shallow dish.
4. Dip each stick in egg, let the excess drip off, then roll in the crumb mixture and set on the rack in a single layer without touching.
5. Spray or drizzle the tops lightly with oil. Bake for 20–22 minutes until golden and crisp. Serve hot, with marinara if you like.

Notes

• Use one hand for the egg and the other for the crumbs to avoid clumpy “breaded fingers”.
• Do not crowd the rack; steam from tightly packed sticks softens the coating.

Storage

They are best straight from the oven. Leftovers keep in the refrigerator for up to 2 days; reheat on a rack in a 400°F (200°C) oven or air fryer for 5–7 minutes to re-crisp. Microwaving makes them soggy.

Substitutions

• Use yellow squash or eggplant sticks instead of zucchini.
• Use nutritional yeast and extra breadcrumbs instead of Parmesan for a dairy-free version (with an egg wash of your choice).
• Make them gluten-free with gluten-free panko or crushed cornflakes.

Common questions

Can I make them in an air fryer?

Yes. Cook in a single layer at 400°F (200°C) for 8–10 minutes, shaking the basket halfway.

Should I salt the zucchini first?

It is not necessary for sticks this size. Patting them dry is enough.

Can I prepare them ahead?

Coat them up to an hour ahead and keep them on the rack in the refrigerator, then bake just before serving.

This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.