These are incredibly delicious! Marvelously flavorful, crispy, and effortless to make. I like them just the way they are but my husband likes to dip them in my skinny ranch! Each serving has only 97 calories, 2 grams of fat and 1 Blue WW Freestyle SmartPoints, and 2 Green. So run don’t walk to your local market to get the ingredients and give these a try!
Prep Time: 10 minutes
Cook Time: 10 minutes
2 medium zucchini (4 cups, ~ 10 oz total)
1 cup Panko bread crumbs
2 teaspoons all-purpose flour or whole wheat flour
1 large egg
Garlic salt, I love Trader Joe’s or Lawry’s, see shopping tips
Olive oil cooking spray
Skinny Ranch Dressing, for dipping (optional)
1. Preheat air-fryer to 400 degrees or preheat oven to 425 degrees.
2. Cut the zucchini in half, then in half again, then cut the halves into sticks (aka fries) ¼ to ½ inch thick and 3-4 inches long. Place on paper towels for a few minutes to get excess moisture out of zucchini.
3. To a small bowl, toss together bread crumbs and flour. Add to a dinner size plate and spread out. To another bowl add egg and beat well.
4. Dredge zucchini in egg and then in crumb/flour mixture and place on a plate or baking sheet. Lightly spray zucchini fries with cooking spray. Sprinkle with garlic salt.
5. To Bake in Air-Fryer: Spray the inside basket of the air-fryer with a little cooking spray. Working in batches, place zucchini fries in a single layer in the air-fryer. Place them close together but don’t overlap. Cook for 8-10 minutes, until crispy. If cooking in batches keep the first batch in a 300 degrees oven to keep warm and crisp. Add more garlic salt, if needed.
7. To Make in Oven: Follow the recipe as instructed above to prep. Preheat oven to 425 degrees. Line a baking pan with aluminum foil or parchment paper and lightly coat with cooking spray. Place zucchini fries on pan and bake for 25-30 minutes, turning once, until golden and crispy.
8. Serve at once. Zucchini fries are best when served fresh. They will become soft in texture as they cool down.
Makes 4 servings. Each serving 10-15 zucchini fries
Panko bread crumbs come from Japan. They’re a type of crisp, light, large breadcrumbs. Panko crumbs are typically used to coat foods for frying or sautéing. They’re coarser than most bread crumbs and create a crisper result.
Zucchini is high in fiber, water, vitamin A, vitamin C, and potassium.
Panko bread crumbs are available in most supermarkets in the Asian section. I bought mine at Trader Joe’s.
Trader Joe’s sell the most delicious garlic salt! It’s not too salty and has other seasonings in it. I now use it on everything from popcorn to eggs to avocado toast. I introduced so many of my friends and family to it and they love it too!
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 2-Green
WW Points Plus 2
|SKINNY FACTS: for 1 serving
97 calories, 2g fat, 1g sat. fat, 46mg chol, 4g prot, 17g carbs, 3g fiber, 177mg sod, 3g sugar
|FACTS: for Freestyle SmartPoints
50 calories, 0g sat. fat, 1g protein, 0g sugar