Zucchini Fries
Crispy zucchini fries coated in crushed cereal and seasonings offer a healthy, flavorful snack or side perfect for all ages and craving a crunchy, savory bite.
Ingredients
Instructions
- In a medium bowl, combine flour, onion salt, ground oregano, and garlic powder.
- Add the beaten egg, milk, and olive oil; mix until smooth.
- Cut each zucchini in halves crosswise, then into 8 wedges to form fries; remove seeds from zucchini.
- Dip each zucchini fry into the flour mixture, allowing excess to drain off, then roll in crushed cereal to coat all sides.
- Fry the coated zucchini fries in deep hot fat at 360°F for about 2 minutes, or until golden brown.
- Drain on paper towels and serve hot.
Tips & Substitutions
For extra flavor, try adding smoked paprika or cayenne pepper to the flour mixture. You can substitute almond flour for gluten-free options or use panko breadcrumbs instead of crushed Corn Chex for a different texture. Make sure the oil is hot enough before frying to achieve a crispy exterior. Serve with a dipping sauce for added flavor.
Serving Suggestions
These zucchini fries can be served as a delicious appetizer or snack. Pair them with a zesty dipping sauce like ranch or marinara for extra flavor. They complement grilled meats or can be served alongside a salad for a light meal. For a complete vegetarian recipe, consider serving them with a quinoa salad.
Storage & Reheating
To store leftovers, place the cooled zucchini fries in an airtight container in the refrigerator for up to 3 days. To reheat, preheat your oven to 400°F and bake them for about 10 minutes until they regain their crispness. Avoid microwaving, as it can make the fries soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Zucchini Fries contains roughly 2421 calories, with 8g protein, 62g carbohydrates, and 243g fat. It is an excellent source of iron (31% of the Daily Value), and a good source of protein and dietary fiber. It also contributes 3g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I bake these zucchini fries instead of frying them?
Yes, you can bake the zucchini fries for a healthier option. Preheat your oven to 425°F, place the coated fries on a baking sheet lined with parchment paper, and spray them lightly with cooking spray. Bake for about 20-25 minutes, flipping halfway through, until golden and crispy.
What can I do if I don't have Corn Chex?
If you don't have Corn Chex, you can use crushed cornflakes, panko breadcrumbs, or even crushed tortilla chips as an alternative. Each will give a different texture, so choose based on your preference. Just ensure they are finely crushed for even coating.
How do I prevent the zucchini fries from becoming soggy?
To prevent sogginess, make sure to remove excess moisture from the zucchini before coating them. You can do this by patting them dry with paper towels after cutting. Frying in hot oil also helps achieve that desired crispiness, so monitor the oil temperature closely.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).