Zucchini is a great source of vitamin A, C, & B-complex as well as minerals such as iron, zinc, potassium, and manganese. main content. Whether you use an air fryer or an oven, these crispy keto zucchini fries work with both gluten-free and low-carb diets. Today, I am going to teach you how to make zucchini fries; they are absolutely crispy, healthy (no deep-frying) and delicious. 4. Serving size: about 8 fries. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. 110 calories of Progresso Bread Crumbs - Italian Style, (0.25 cup) 3 calories of Zucchini, baby, (1 large) 0 calories of Salt, (1 tsp) Calories per serving of Zucchini Fries. Sprinkle with garlic salt. For added crunch, broil the zucchini fries for one to two minutes. Once you try this Parmesan baked zucchini fries recipe, you will be instantly hooked! Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in bread crumbs. A perfect appetizer, afternoon snack, or vegetable side dish that fit’s in perfectly with a low-carb, keto lifestyle. I must have been about 14 years old, maybe less, and had been out for lunch with a friend. Try this easy-to-make recipe tonight. To Bake in Air-Fryer: Spray the inside basket of the air-fryer with a little cooking spray. Zucchini fries always remind me of the first time I realized I didn’t understand nutrition. Numbers may vary slightly, based on the breadcrumbs you choose to use. Because zucchini is 95% water, salting helps to reduce moisture and sogginess when cooking. Baked Zucchini Fries. It contains 5.5 g of protein and 1.1g of dietary fiber. Crispy Zucchini Fries 1/2 of recipe (about 20 fries): 114 calories, 1g total fat (0g sat fat), 359mg sodium, 21.5g carbs, 4g fiber, 6.5g sugars, 6.5g protein Green Plan SmartPoints® value 2* Blue Plan (Freestyle™) SmartPoints® value 2* Purple Plan SmartPoints® value 2* Cook: 20 minutes Ingredients 14 oz. There are 260 calories in 1 serving of Red Robin Zucchini Fries. How to Make Air Fryer Zucchini Fries. It is high in fiber and low in calories which makes it a great weight loss food and helps to reduce constipation and bloating. This healthier oven-baked zucchini recipe is quick and easy to make. Satisfy your fries craving! There are 400 calories in 1 basket of PDQ Zucchini Fries. Repeat with remaining zucchini. 5. I remember coming home and announcing, with pride, that we’d shared a healthy lunch, my friend and I, of zucchini fries … Sure to become a new family favourite, these crunchy oven-baked zucchini sticks, dipped in our classic Heinz Tomato Ketchup, are super fun to eat and sure to appeal to even those veggie haters. French Fried Potatoes (Cottage Cut, Par Fried, Frozen), Deep Fried Potato French Fries (from Frozen), Popeyes Chicken & Biscuits Cajun Rice (Large), Great Meadow Farm Sweet Potato Krinkle Fries. Place the zucchini fries onto your … Toss them into the bowl of parmesan and press to coat evenly on all sides. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Cook for 40 to 45 minutes or until crispy. I’m using coconut flour and crushed foccacia croutons just keeps the gluten down and build the flavor. To achieve the light and crisp texture, the zucchini slices are dipped in milk and then tossed gently in seasoned flour before going into the fryer. I serve this for my kids alongside hotdogs or tacos.. My kids prefer them with ketchup, but I actually love dipping in to marinara as well. ‍ How to make Zucchini Fries: Cut the zucchini in half crosswise and into sticks (aka fries) about 1/2 inch thick and 3-4 inches long. Lightly spray zucchini fries with cooking spray. Working in batches, place zucchini fries … Is this information inaccurate or incomplete? In a shallow bowl, combine the almond flour, grated parmesan and a … Calorie breakdown: 60% fat, 36% carbs, 5% protein. We know that zucchini … Calorie breakdown: 71% fat, 25% carbs, 4% protein. Next, you simply dip the zucchini fries in the almond milk/dijon mixture and then dredge into the Panko bread crumb/nutritional yeast mixture. Crispy Spicy Zucchini Fries are a delicious snack, appetizer or side dish. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Baking zucchini fries instead of deep fry lowers the cholesterol level significantly but it still has consider amounts of cholesterol (63mg in 100g). Chop off the ends, but no need to peel! Variations. (I used Ezekiel breadcrumbs.) The zucchini fries get coated in a … I know that deep frying can be a pain sometimes, but guys, I promise these fries … Prepare zucchini: Next, thoroughly wash the zucchini and trim off the ends. Watch carefully not to burn! Serve with marinara sauce. Dip zucchini fries into the egg, then lightly coat with the panko-Parmesan mix, and then place on the baking sheet. Add zucchini, in batches, to egg; toss to coat. Why wait? Zucchini Fries Recipe: Zucchini fries is a good side dish to add to just about any summertime meal. In another shallow bowl, combine the panko, cornmeal, cheese, oregano, and basil. Spread onto rimmed baking sheet sprayed with cooking spray. Roast, turning once, until desired crispness, about 10 minutes. Cut zucchini into 3-inch lengths, then cut each piece into 9 fries. The baked version of these fries includes a classic egg and breadcrumb dredging station along with a very hot oven. Dip the sliced zucchini fries into the egg making sure to coat them evenly all over. How to make these zucchini fries. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. One serving of these Parmesan zucchini fries (8, half-inch by 4 inch sticks), come in at only 3 net carbs. These shoestring zucchini fries meet all of these requirements, and then some. Dredge zucchini in egg and then in crumb/flour mixture and place on a plate or baking sheet. 3.5 oz (100g) of zucchini fries has 81 calories (27 calories from fat). Sign up below to receive exclusive & always free healthy recipes right in your inbox. Place zucchini fries into a colander … This Zucchini 'Fries' with Ketchup recipe skips the frying step and instead uses crisp panko crumbs to add the crisp coating to cut-up zucchini. Calories in Fried Zucchini based on the calories, fat, protein, carbs and other nutrition information submitted for Fried Zucchini. These Air Fryer Zucchini Fries are crispy, delicious and easy to make in around 20 minutes A healthy low carb keto snack with just 5 ingredients and the perfect way to use up your garden zucchini … Time to prep for the breading!You'll need three bowls here: one for the whisked eggs, one for the flour, and one for the seasoned bread crumbs.To coat the zucchini … Cut the zucchini into fries and set aside. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Place coated zucchini on prepared baking sheet and repeat with remaining ingredients; liberally coat with cooking spray. Zucchini Fries. Zucchini is in season now and I have many zucchini recipes to share with you. Today I’m sharing a delicious and easy baked zucchini fries recipe that is kid-approved and healthy. After you cleaned your zucchini, slice them into 1/2-inch sticks. Repeat until all zucchini fries are coated. That is how you achieve crispy vegan zucchini fries, instead of soggy ones. Preheat oven: First, preheat the oven to 400°F and grease a non-stick baking sheet with oil or cooking spray. Place the zucchini strips on the baking sheet, spray the tops with nonstick cooking spray, and bake for 20 minutes, flipping once, until they are browned. Baked Zucchini Fries calories and nutrition facts are based on gram measurements for 10 breaded zucchini sticks. Live Healthy & Happy. Start; Food Tracker. Feel free to use panko bread crumbs one to one with the flour and crushed croutons if … Privacy Policy Recipe Index, Don’t Miss Out On The NEW Free Healthy Recipes. Zucchini is a highly alkaline food that is one of the mildest and easiest vegetables to digest. A gluten-free cornmeal crust and sweet pepper aioli for dipping will have even the pickiest eaters devouring their vegetables. Bake for about 20 minutes, flipping the fries and rotating the pan halfway through, until fairly dark … Nutrition Facts : Per Serving (approximately 10 fries) : 132 calories, 2 g fat, 20 g carbs, 2 g fiber, 10 grams protein Use tongs to add 1/4 of the zucchini to coating mix in shaker bag; close bag, then shake to evenly coat zucchini. 2,000 calories a day is used for general nutrition advice. Dip each zucchini strip into the egg whites, then into the panko mixture.