Baked Zucchini Fries

SERVES: | PREP TIME: 2 hr, 45 min


Zucchini Fries:

  • 3 medium zucchini cut into 3″ long by about 1/2″ across fries
  • 1 tsp. sea/kosher salt or 1/2 tsp. table salt
  • 1 C. Panko bread crumbs
  • 1/3 C. freshly grated Parmesan cheese
  • 1/4 C. all-purpose flour
  • 1 T. Italian seasoning
  • 2 eggs, beaten
  • olive oil spray or olive oil, for greasing the pan


  • 1 T. butter
  • 1 T. olive oil
  • 1 large onion, thinly sliced
  • 2 T. cider or white wine vinegar
  • 2 T. honey
  • 1 T. stone ground or Dijon mustard
  • 1 C. sour cream (light or regular, not non-fat)
  • salt and pepper to taste


  1. When cutting up the zucchini discard the seedy, mushy middle pieces. Place the zucchini fries in a colander over a bowl, sprinkle with the salt and toss. Allow them to drain for at least two hours or longer in the refrigerator.
  2. Meanwhile make the dip by melting the butter and olive oil together in a skillet or saute pan. Add the onions and cook about 20 minutes over medium-low heat, stirring often until the onions are mostly browned.
  3. Remove them from the heat and mix with the vinegar. Add them to a food processor with the honey, mustard and sour cream. Pulse until well combined. Season with salt and pepper to taste. Refrigerate.
  4. Set up a dredging station by combining the panko, parmesan, flour and Italian seasoning in a wide, shallow bowl. Beat the eggs together in a separate, shallow bowl.
  5. Preheat the oven to 425°F. Line a large baking sheet with parchment paper and spray with olive oil; or use a non-stick baking sheet and spray the pan directly or grease very lightly.
  6. Use one hand for dipping the zucchini in the egg and one for coating with bread crumbs; allow the excess egg to drip off and use your hand to pat on the crumbs. Place on baking sheet close but not touching. Repeat until all the zucchini are coated.
  7. Bake 12 minutes, carefully turn them all over and bake another 8-10 minutes, until golden brown. Serve immediately with onion dip.

Looking for a healthy French fry recipe? This vegetarian Baked Zucchini Fries recipe is a healthy alternative to traditional French Fries.