Craving fries but want to keep it healthy? Get ready to satisfy your taste buds with these irresistibly Crispy Air Fryer Zucchini Fries, a guilt-free delight that will leave you wanting more. Air fryer and oven instructions included!
Zucchini is a versatile vegetable that deserves a place in every food lover's kitchen! Not only is it low in calories and packed with essential nutrients, it also boasts a mild flavor that pairs beautifully with a variety of seasonings. I love using zucchini in dishes like my Greek zucchini fritters, my summer zucchini and corn frittata, and my low carb stuffed zucchini boats.
Now, I'm excited to share with you one of my new favorite zucchini recipes- these crispy Air Fryer Zucchini Fries. These guilt-free fries are a delicious and nutritious alternative to traditional deep-fried French fries. They make a great appetizer at parties, a perfect side dish for family dinners, or a convenient healthy after school snack for kids.
These are the best zucchini fries! With the help of your trusty air fryer, you can enjoy all the crispiness and flavor you crave, while still sticking to your healthy eating goals. So, let's dive in and discover the secrets behind these addictively tasty and crispy zucchini fries!
Learn how to adapt any recipe to cook in your air fryer! Read my Easy Oven to Air Fryer Conversion Guide and get my helpful conversion chart!
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A Healthy Alternative To French Fries
Air frying has become a game-changer in the world of healthy cooking. By using hot air circulation, this cooking method achieves that beloved crispy texture we all crave without the need for excessive oil. The result? A lighter and healthier version of your favorite comfort foods.
I use my air fryer to cook everything from frozen chicken wings to Maryland-style crab cakes to whole spaghetti squash! It's even terrific for reheating pizza perfectly or ripening bananas for recipes like banana bread or banana muffins. I even wrote a cookbook about air frying!
Now, for this recipe, I use the power of the air fryer to transform zucchini into irresistible fries that will satisfy your cravings without compromising your health. These crispy zucchini fries just get sprayed with a small amount of olive oil. That's a lot less oil than traditional French fries, which are deep fried in oil.
If you're following a low carb or keto diet, you can try my air fryer zucchini instead, which has no breading.
Don't worry, if you don't have an air fryer, you can still make these amazing zucchini fries in the oven (oven instructions are included in the recipe card at the end of the post).
On the fence about buying an air fryer? Read my post on Why You Need An Air Fryer In Your Life.
Doctor's Tips
By swapping out starchy potatoes for zucchini in these fries, you'll boost your intake of fiber, vitamins, minerals, and antioxidants without sacrificing flavor. Zucchini is low in calories and has a high water content, which is important for overall health and can help you feel fuller for longer. It contains many beneficial nutrients, and is particularly high in vitamin A, which supports your vision and immune system.
Why You'll Love This Dish
- Crispy perfection: these air fryer zucchini fries have a satisfyingly crispy exterior without the need for excessive oil, thanks to the air fryer
- Healthy indulgence: indulge in the classic comfort of fries while staying on track with your healthy eating goals
- Versatile flavors: customize your zucchini fries with a variety of seasonings and spices
- Quick and easy: with the help of your trusty air fryer, these zucchini fries are ready in a fraction of the time compared to traditional deep-frying methods
- Family-friendly favorite: these fries are a hit with both kids and adults; it's a great dish to get your kids to eat more veggies!
Ingredients
Ingredient notes and substitutions:
- Zucchini- fresh zucchini is the star of the dish! You'll need two medium zucchini for this recipe; you can substitute yellow squash
- Flour- you will need this for your breading station; you can use all purpose flour, almond flour or whole wheat flour to incorporate some healthy whole grains; the flour coats the cut zucchini and helps the egg and breadcrumbs stick to it
- Eggs- these are mixed with water to make an egg wash for the second step of the breading station; it helps the breadcrumbs stick to the zucchini fries
- Breadcrumbs- I like to use panko breadcrumbs for their light crispy texture
- Seasonings- I use a combination of garlic powder and Italian seasoning but you can use your favorite herbs and spices
- Parmesan cheese- adds a nice salty flavor; you can substitute nutritional yeast
Best Air Fryer
Looking for an air fryer? I love the Ninja Max XL 5.5 quart Air Fryer. The large basket is perfect for a family of four.
How To Make Air Fryer Zucchini Fries Step-By-Step
See recipe card below for full recipe details.
- Step 1- Cut the zucchini into sticks about ½-inch wide and 3-4 inches long. Pat them dry.
- Step 2- Set up your breading station. Place the flour in a breading tray or shallow dish. Mix the egg with 1 tablespoon of water in a second dish. In a third shallow dish, mix the breadcrumbs, parmesan, Italian seasoning, garlic powder, and salt together. Working in batches, dredge zucchini sticks in the flour, shaking off any excess.
- Step 3- Then dip them into the egg wash.
- Step 4- Finally, dip them into the breadcrumb mixture, coating all sides well.
- Step 5- Preheat your air fryer to 360°F. Spray the air fryer basket with oil, then place a batch of zucchini fries in the basket, in a single layer. For easy clean up, you can line your basket with an air fryer liner. For best results, don't overcrowd the basket. You will need to cook the fries in batches depending on the size of your air fryer.
- Step 6- Cook zucchini fries 8-12 minutes, until golden brown and tender (cooking time will vary depending on the model of air fryer). Flip them halfway through for even browning and maximum crunch. Repeat with the remaining zucchini. To make these zucchini fries in the oven, place them on a baking sheet and bake at 425°F for 18-22 minutes.
Serve these zucchini fries with one of your favorite dipping sauces like marinara sauce, ranch dressing, fry sauce or garlic aioli.
Chef's Tips
- Feel free to mix up the seasonings and add your favorite herbs and spices to the breadcrumb mixture like paprika, chili powder or cayenne pepper.
- Preheat your air fryer for best results.
- For easy clean up, you can line your basket with a liner. Read my post on using parchment paper liners in an air fryer.
- Don't overcrowd the basket otherwise your fries won't crisp up as well; work in smaller batches if needed.
- Spray lightly the fries with oil for a golden brown color. I use an oil sprayer for best results- it allows you to use a small amount of oil and disperse it evenly over your food.
- Flip them halfway through for even browning.
Not sure what types of oils to use in your air fryer? Read my post on The Best Oils and Oil Sprays for the Air Fryer.
What To Serve With These Zucchini Fries
Serve these crispy air fryer zucchini fries with your favorite dipping sauce like marinara sauce, ranch dressing, fry sauce or garlic aioli.
These zucchini fries are the perfect side dish for burgers like my Air Fryer Turkey Burgers or Grilled Salmon Burgers. For a vegetarian meal, serve them with Air Fryer Beyond Burgers.
Since you'll have the air fryer on, you can make my Air Fryer Chicken Legs or Chicken Wings.
These zucchini fries also make a great appetizer when you're entertaining. Try them with my Marry Me Chicken or Salmon Oreganata.
Recipe FAQs
These zucchini fries can be stored in an airtight container in the fridge for 2-3 few days, however they will soften with time. To reheat them, crisp them up in the air fryer for a few minutes at 360°F.
Yes, you can. You can freeze the zucchini fries uncooked or after you've cooked them. If freezing cooked fries, make sure to cool them completely first. Then, place them on a baking sheet in a single layer and freeze for 1-2 hours until firm. Then, transfer the fries to a freezer bag and store in the freezer up to 3 months.
Make sure to pat your zucchini sticks dry before breading them. Also, cook the zucchini fries in the air fryer in a single layer- don't overcrowd the basket. This will help ensure that they crisp up nicely.
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Recipe
Air Fryer Zucchini Fries
Equipment
Ingredients
- 2 medium zucchini (about 1 pound)
- ½ cup flour, preferably whole wheat
- 2 eggs
- 1 cup panko breadcrumbs
- â…“ cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon kosher salt
- Olive oil spray
Instructions
- Cut the zucchini into sticks about ½-inch wide and 3-4 inches long. Pat them dry.
- Prepare your breading station. Place the flour in a breading tray or other shallow dish. Mix the egg with 1 tablespoon water in a second tray. In a third tray, mix the breadcrumbs, parmesan, Italian seasoning, garlic powder, and salt together until well combined.
- Working in batches, dip the zucchini into the flour, shaking off any excess. Then dip into the egg and finally the breadcrumbs, coating all sides well with the mixture.
To cook zucchini fries in the air fryer:
- Preheat air fryer to 360°F. Spray the basket with oil, then place a batch of zucchini fries in the basket, in a single layer. For easy clean up, you can line the basket with an air fryer liner. Don't overcrowd the basket. Spray the fries lightly with oil. Cook 8-12 minutes, until golden brown and tender. Flip the zucchini fries halfway through cooking. Serve warm with Ranch, marinara or your favorite sauce.
To bake zucchini fries in the oven:
- Preheat oven to 425°F. Place a cooling rack on a baking sheet and spray or brush it with oil. Place zucchini fries on the prepared baking sheet. Bake in the oven until golden brown and tender, 18-22 minutes.
Notes
-
- Feel free to mix up the seasonings and add your favorite herbs and spices to the breadcrumb mixture like paprika, chili powder or cayenne pepper.
- Preheat your air fryer for best results.
- For easy clean up, you can line your basket with a liner. Read my post on using parchment paper liners in an air fryer.
- Don't overcrowd the basket otherwise your fries won't crisp up as well; work in smaller batches if needed.
- Spray lightly the fries with oil for a golden brown color. I use an oil sprayer for best results- it allows you to use a small amount of oil and disperse it evenly over your food.
- Flip them halfway through for even browning.
- Reheat leftover zucchini fries in the air fryer for a few minutes at 360°F until crispy.
Nutrition
url says
We just bought a new air fryer. I am so to try the zucchini fries. I also like the various sauces that you have recommended, to use with the fries.
Thank you.
Debby says
Excellent flavor, texture and easy to prepare. These will go on our regular menu rotation. Thank you
Dr. Sonali Ruder says
That's great to hear- so glad you liked them! Thanks for leaving a review!
Just4Foodies says
Made it tonight and it was a hit. Thanks for the recipe , good and easy☺
Horrio says
It's this sort of pleasurable plus terrific practical experience all things considered, this princess continually speaks about when we finally cook dinner along but it seriously warms this soul.
anita9933 says
Looks delicious! What is the sauce that you have with it?
sonaliruder says
Thanks! It's tzatziki sauce. You can find my recipe here: https://thefoodiephysician.com/dining-with-doc-beef-kofta-kebabs-with/
Jessica Levinson says
Sienna is so adorable! And what a great idea to use paper bowls when the kids help in the kitchen! #WhyDidntIThinkOfThat 🙂 Those fries look delish too 😉
cynthia says
OMG I have GOT to make these!!!!
ann says
These look delicious and I love the photos of your helper!
Dixya says
Sienna is so freaking cute!!!!!!! i havent made zucchini fries in a very long time, thanks for the reminder.
Deanna - Teaspoon of Spice says
OK your daughter is so stinking cute!! And these look delish - I'm still getting zukes in my CSA - I wonder if these work with eggplant too?
Aggie says
Oh my gosh she is so adorable!! I have a hard time cooking with my kids because of the mess it makes, admittidley. However - it is such a fun and memorable experience in the end, my daughter always talks about when we cook together and it really warms my heart. Seeing this post really gives me a nudge to slow down and make a little more effort. I love the zucchini sticks! A perfect way to get the littles to help and I think I may do just that since I have a bunch of zucchini and squash to use up!
Katie Serbinski says
Awesome recipe! And your little kitchen helper is adorable! I bet Joey and Sienna would be quite the sous chefs together!
Corina says
This reminds me of making fish fingers with my daughter. I'll have to try zucchini fries with her soon.
momskitchenhandbook says
That photo for your little one is precious. I have a garden full of zucchini and my kids would love this!
Farrah says
I fail at life at frying things, so this is a much better alternative in my book (+ yay for it also being healthier)! Can't wait to try making it! <3
Shashi Charles says
My daughter isn't Sienna's age, but I still have a mess every-time I cook!!! GAH!!!
BTW - love these zucchini fries and LOVE the clean up after - thanks to Dixie!
GiGi Eats Celebrities says
I really need to try this with coconut flour! 😀
Fitness Mama says
How did it turn out with that? Debating if I should use mine or not...but I didn't like it on my chicken.
Matt Robinson says
I can;t wait to make these for my boys. So healthy too!
Jeanette says
I love how your daughter helps you out in the kitchen. I know what you mean about the mess, but the memories are worth a lifetime.
Ben Maclain | Havocinthekitchen says
Love your kitchen adventures! Besides, you might be working on Sienna's resume. Just imagine that '5 years experience in hiding ingredients'. Sounds impressive, haha! These zucchini sound impressive and look delicious too! Well done, ladies!