Zucchini fries
Zucchini sticks in an almond flour and parmesan coating, baked hot until crisp.
- Hands-on
- 20 min
- Total time
48 min, show breakdown
- Prep 20 min
- Cook 22 min
- Clean up 6 min
- Pans
- 1
- Ingredients
- 7
- Cost/serving
- $2.22
Per serving
- Calories
- 339
- Protein
- 15 g
- Fiber
- 5.3 g
- Net carbs
- 7.4 g
- Fat
- 27 g
High in (% Daily Value per serving): Vitamin E 56%, Riboflavin (B2) 42%, Vitamin C 40%, Magnesium 27%, Vitamin B6 26%, Selenium 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already gluten-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 2 medium zucchini (400 g)
½ cup almond flour, blanched (56 g)
Same amount as: 120 mL.
4 tbsp parmesan, grated (20 g), finely grated
Same amount as: 60 mL.
1 large egg (50 g)
Same amount as: about 1 medium, about 1 jumbo.
½ tsp garlic powder (1.6 g)
Same amount as: 2 mL.
½ tsp paprika (1.1 g)
Same amount as: 2 mL.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Fries must not touch on the pan, or they steam. For 4, use two sheet pans.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (272 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 339 | ||
| Total fat | 27 g | 35% | |
| Saturated fat | 4.5 g | 23% | |
| Cholesterol | 100 mg | 33% | |
| Sodium | 368 mg | 16% | |
| Total carbohydrate | 13 g | 5% | |
| Dietary fiber | 5.3 g | 19% | |
| Total sugars | 6.3 g | ||
| Net carbs† | 7.4 g | ||
| Protein | 15 g | 31% | |
| Vitamin D | 0.55 mcg | 3% | |
| Calcium | 232 mg | 18% | |
| Iron | 2.4 mg | 14% | |
| Potassium | 781 mg | 17% | |
| Vitamin A | 95 mcg | 11% | |
| Vitamin C | 36 mg | 40% | |
| Vitamin E | 8.3 mg | 56% | |
| Vitamin K | 14 mcg | 11% | |
| Thiamin (B1) | 0.14 mg | 11% | |
| Riboflavin (B2) | 0.54 mg | 42% | |
| Niacin (B3) | 2 mg | 12% | |
| Vitamin B6 | 0.44 mg | 26% | |
| Folate | 72 mcg | 18% | |
| Vitamin B12 | 0.34 mcg | 14% | |
| Magnesium | 115 mg | 27% | |
| Zinc | 2.1 mg | 19% | |
| Selenium | 12 mcg | 21% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 220 °C / 425 °F. Line the sheet pan with parchment and brush it with half the oil.
Cut the zucchini into sticks about 1.5 cm (⅝ in) thick and 8 cm (3 in) long. Sprinkle with the salt and leave 10 minutes. Pat very dry with paper towel.
Done looks like: Beads of water on the cut sides before patting; dry to the touch after. Beat the egg in one shallow bowl. In another, mix the almond flour, parmesan, garlic powder, paprika and pepper.
Dip each stick in egg, let the extra drip off, then roll it in the coating and press so it sticks. Lay them on the pan with space between.
Drizzle the rest of the oil over the top. Bake 12 minutes, flip each fry, and bake 8–10 minutes more.
Done looks like: Deep golden and crisp on the outside, zucchini tender when poked. Leave them on the pan 3 minutes to firm up. Eat hot.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Soggy fries | Zucchini not dried, or fries crowded on the pan. | Salt and pat them dry, and leave a finger's width between fries. |
| Coating slides off | Too much egg, or not pressed on. | Let the egg drip off before coating and press the crumbs on firmly. |
| Coating burns before the zucchini softens | Oven runs hot, or pan on the top rack. | Bake on the middle rack. If they brown fast, lower to 200 °C / 400 °F for the second half. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 20 min, total 48 min. | 339 kcal 15 g protein 5.3 g fiber 7.4 g net carbs 27 g fat |
| Dairy-free | Nutritional yeast instead of parmesan. Also vegetarian. Hands-on 20 min, total 48 min. | 317 kcal 14 g protein 6.4 g fiber 7.8 g net carbs 25 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook until the egg coating is firm and golden. Use parmesan made from pasteurized milk.