Description
Crispy and flavorful Air Fryer Zucchini Fries are a perfect healthy appetizer or snack. Coated with a seasoned breadcrumb and parmesan mixture, these zucchini sticks are air fried to golden perfection, offering a delicious alternative to traditional fries with a delightful crunch and savory taste.
Ingredients
Scale
Zucchini and Coatings
- 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
- Slice Zucchini: Slice your zucchini into 3 inch sticks, about the size of a french fry, ensuring even size for uniform cooking.
- Prepare Flour Mixture: In a large bowl, combine all-purpose flour, Italian seasoning, salt, and pepper; mix well to evenly distribute the seasonings.
- Whisk Eggs: In a separate medium bowl, whisk together the eggs and water until the mixture is pale yellow and smooth.
- Combine Breadcrumbs and Cheese: In another bowl, stir together Italian breadcrumbs and grated parmesan cheese thoroughly.
- Coat Zucchini in Flour: Place the zucchini sticks into the flour mixture and toss gently to coat evenly; shake off any excess flour.
- Dip in Egg Mixture: Dip the floured zucchini sticks into the egg mixture, coating them well.
- Coat with Breadcrumb Mixture: Transfer the zucchini sticks into the breadcrumb and parmesan mixture, turning several times to coat evenly. Repeat for all pieces.
- Prepare Air Fryer Basket: Lightly spritz the bottom of the air fryer basket with cooking spray to prevent sticking and place the coated zucchini in a single layer without touching.
- Spritz Zucchini: Lightly spritz the tops of the zucchini fries with cooking spray to help achieve a crispy texture.
- Air Fry: Cook at 385 degrees Fahrenheit for 10 minutes until the zucchini fries are golden brown and crispy on the outside.
- Serve: Remove from the air fryer and serve immediately with your favorite dipping sauce if desired.
Notes
- Freezing is not recommended due to zucchini's high water content, which may result in soggy fries when thawed.
- For baking, place a cooling rack inside a baking sheet to lift the zucchini off the pan for better air circulation and crispiness.
- When baking, spritz the fries with olive oil spray and bake at 425 degrees Fahrenheit for 22 minutes or until golden brown.
- Use panko breadcrumbs for extra crunchiness if preferred over Italian breadcrumbs.
- Ensure zucchini sticks are dry before coating to achieve maximum crispiness.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 55 mg
