Amazing Zucchini Fries (Air Fryer or Baked)

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 and 2 grams of fat. So run don’t walk to your local market to get the ingredients and give these a try!
Amazing Zucchini Fries (Air Fryer or Baked)

Helpful Tips About this Recipe

Makes 4 servings. Each serving 10-15 zucchini fries

Food Facts
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.

Healthy Benefits
Zucchini is high in fiber, water, vitamin A, vitamin C, and potassium.

Shopping Tips
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

 

Amazing Zucchini Fries (Air Fryer or Baked)

Amazing Zucchini Fries (Air Fryer or Baked)

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 4
Calories 97 kcal

Ingredients
  

  • 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)

Instructions
 

  • Preheat air-fryer to 400 degrees or preheat oven to 425 degrees.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • Serve at once. Zucchini fries are best when served fresh. They will become soft in texture as they cool down. 

Nutrition

Serving: 10friesCalories: 97kcalCarbohydrates: 17gProtein: 4gFat: 2gSaturated Fat: 1gCholesterol: 46mgSodium: 177mgFiber: 3gSugar: 3gBlue Smart Points: 1Green Smart Points: 2Plus Points: 2
Tried this recipe?Let me know how it was!

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