Oven-Baked Courgette Fries are the perfect healthy alternative to classic french fries and potato chips. With an irresistible crunchy parmesan coating and plenty of robust Italian seasonings, these baked zucchini sticks are the perfect snack and appetizer parties or make a delicious side dish for lunches and dinners! If you are craving crispy fries but trying to eat healthier, you’ll love this simple zucchini recipe!
Update: This recipe for courgette chips was originally published in August 2015. I made updates to the post below to include more information about these crunchy, baked zucchini sticks – perfect for a quick snack!
About these courgette fries
Hi, friends! If you have a surplus of garden fresh zucchini, I have the perfect healthy recipe for you. Warm and perfectly tender on the inside with a beautifully golden, ultra-crispy exterior, these courgette veggie fries are the ultimate!
The idea for this pairing came from originally craving a pita pizza smothered with hummus and topped with fresh summer produce. But, my craving quickly switched to wanting french fries and then a classic NY-style white pizza. I decided to find a way to mash ALL of my cravings into one. And, I have to say, this mash-up is pretty damn delicious and healthy!
Featuring zucchini fries seasoned with parmesan and Italian flavors, then baked until crispy, crunchy perfection. These courgette sticks are easy, seasonally fresh, light, and definitely delicious!
But, you can’t have fries without something to dip them in. While I love pairing zucchini sticks with my easy San Marzano marinara sauce, they taste delicious with most dipping sauces, especially hummus, pesto, garlic aioli, buttermilk ranch and honey mustard.
Why this zucchini sticks recipe works
Crispy zucchini fries taste divine when you serve them with marinara and zesty garlic hummus.
This recipe is:
- Big on flavor. Featuring garlic powder, onion powder, chili powder, smoked paprika and umami parmesan cheese, these zucchini fries pack a flavorful punch.
- Good for you. Swapping out potatoes for zucchini means these courgette fries are low-carb and healthier for you! Zucchini is a fantastic source of fiber and essential nutrients. And, if you pair courgette chips with hummus, you have the perfect high protein snack.
- Quick and easy. Making this zucchini sticks recipe is as simple as cutting, breading, and baking.
- Perfect for kids! This kid-friendly zucchini fries recipe is also mom approved!
- Perfect for parties. Serve these courgette sticks and your favorite dip at a party and you’ll see them quickly disappear!
Ingredients for courgette chips
Made with simple and healthy ingredients, these baked zucchini fries can easily replace french fries. Here’s what to gather:
- Zucchini: Use as many zucchinis as you want. For this recipe, I typically use three small to medium zucchini.
- All-Purpose Flour: A fine all-purpose flour gives these zucchini fries their iconic crispy breading and delightful crunch.
- Substitution: You can swap out the all-purpose for gluten-free flour. Or to make this healthy snack recipe ket0-friendly, you can use almond flour.
- Spices: A combination of garlic powder, onion powder, chili powder, paprika, kosher salt and ground black pepper lend robust flavor to the zucchini breading.
- Eggs: Two large eggs help the breading adhere to the zucchini sticks.
- Breadcrumbs: I’m a fan of Panko bread crumbs f0r breading fried chicken or zucchini sticks. Panko has a larger crumb than traditional breadcrumbs, which offers a crunchier texture. However, you can use Italian breadcrumbs if you must.
- Substitution: For a gluten-free alternative, crush pork rind into fine crumbs.
- Parmesan Cheese: For the freshest flavor, I suggest grating parmesan cheese at home. Save some extra cheese for the end and dust the baked zucchini sticks with it.
- Lemon Wedges: These are optional but look and taste fantastic as a garnish on the side!
- Fresh Herbs: For an aesthetically pleasing touch, try garnishing your veggie fries with your your favorite herbs, such as basil or flat-leaf parsley.
Dip ideas for zucchini sticks
I recommend pairing your baked zucchini fries with your favorite dipping sauce; mine are below.
- Marinara Sauce. This is a classic choice; serve it with a sweet and tangy tomato-based marinara sauce.
- Hummus. Serve a healthy meal by whipping up high-protein hummus with zucchini sticks.
- Pesto. Sweet and flavorful green pesto is a natural dip for zucchini sticks.
- Ranch. Creamy and salty ranch enhances the salty notes in these fries!
- Ketchup. This isn’t just a kid’s condiment – ketchup tastes fantastic with these courgette fries.
FAQ: courgette chips
Are courgettes and zucchini the same thing?
Yes, a green zucchini is also commonly called a courgette. They are a type of summer squash and actually belong to the gourd family.
Are courgette fries healthy?
Yes, zucchini fries are full of essential nutrients. While breading them does add calories and carbohydrates, it doesn’t diminish their vitamins and minerals.
It’s high in antioxidants, which protect your body from the damage of free radicals. Zucchini is plentiful in carotenoids, which boosts your eye, skin, and heart health.
Do courgettes need to be peeled?
No, you do not need to peel the zucchini before breading. Unlike other types of squash, the skin on a zucchini is 100% safe to eat. In fact, eating the zucchini skin is an easy way to get your daily portion of soluble fiber. However, if you prefer to peel the skin off the zucchinis, go for it!
What does roasted courgette taste like?
When you roast or bake zucchini, it releases natural sugars, which make it taste slightly sweeter. The spices and cheese on the fries give them a really nice flavor.
Can you make courgette fries in the air fryer?
Yes, these are really easy to make in your air fryer too!
To do that, I suggest:
- Placing a sheet of parchment or aluminum foil in the bottom of your air fryer basket first.
- Then, place the courgette sticks in a single layer on top of the foil.
- Set the air fryer to 425°F.
- Bake the courgette fries for about 10 minutes, turning them over halfway through cooking times. Sprinkle the warm zucchini sticks with a little salt and enjoy!
Tip: Not all air fryers are alike, so you will need to adjust the cooking times accordingly. Remember that thinner fries will cook faster than thicker ones.
How to store baked zucchini sticks?
These zucchini fries taste the best when they are hot and fresh right out of the oven. Place leftovers in an airtight storage container and store in the refrigerator for up to three days. After about three days, the breading will soften, and they won’t be as appetizing – so, eat up!
These baked zucchini fries paired with your favorite dip, like pizza sauce and ranch dressing are a match made in heaven. Cross my heart! You’ll love this healthy take on chips and dip, or veggie sticks and dressing, or fries and sauce. Whatever you want to compare it to, you’ll love this courgette fries recipe.
Scroll down, hit print, devour and enjoy. Cheers, to skinny snacks!
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More delicious courgette recipes!
How to make the best zucchini sticks recipe 👇
Courgette Fries (Baked Zucchini Sticks!)
- 1 Cutting Board
- 1 Chef's Knife
- 3 Mixing Bowls
- 1 Whisk
- 1 Large Baking Sheet (with parchment paper)
- 3 medium Zucchini – ends trimmed (about 18 ounces or 1.25 pounds)
- 1 Cup All-Purpose Flour
- 1 tsp EACH: Garlic Powder & Onion Powder
- ½ tsp EACH: Chili Powder & Smoked Paprika
- Kosher Salt and Ground Black Pepper - to taste
- 2 Large Eggs – beaten
- 1 ½ Cups Panko Breadcrumbs
- 1 heaping Cup Freshly Grated Parmesan - plus more for dusting fries
- Optional for Garnish: Lemon Wedges, Basil Leaves
- Optional for Serving: Marinara, Hummus, Pesto, Ranch, Ketchup
- Cut and dry zucchini: Place the zucchini on a clean work surface. Working with one zucchini at a time, use a sharp chef’s knife to cut each zucchini in half lengthwise to form 2 long sticks. Cut each of those sticks in half again, lengthwise, to form 4 long sticks. Cut those sticks in half lengthwise again to make 8 long sticks. Rotate the 8 long sticks and cut them in half crosswise to form 16 short sticks. Blot all the zucchini sticks completely dry with paper towels. Repeat cutting and drying the remaining 2 zucchini. Set all the zucchini sticks aside.
- Preheat oven: Position the oven rack to the middle position and reheat oven to 425-degrees F (conventional) or 400-degrees F (convection). Line a large, rimmed baking sheet with parchment paper and grease with non-stick cooking spray.
- Prepare three breading “stations”: In a small shallow bowl, combine the flour with the garlic powder, onion powder, chili powder and paprika. Season with 1 teaspoon of salt and ½ teaspoon pepper. Whisk well and set aside. In a separate shallow bowl, add the eggs and season with a pinch of salt and pepper. In a third shallow bowl, stir together the breadcrumbs with the parmesan.
- Bread zucchini sticks: Working in batches, add some zucchini sticks to the flour and toss to coat. Shake off any excess flour before dipping the sticks into the whisked egg. Then, immediately dredge in the breadcrumb mixture, pressing to adhere and coat all sides of the zucchini. Transfer the breaded zucchini to the prepared baking sheet, arranging them in an evenly spaced, single layer. (Tip: Don’t overlap or place too close together – this will cause the zucchini to steam and become mushy, versus crispy!)
- Bake fries: Spray the tops of the zucchini lightly with cooking spray. Place the baking sheet in the oven and bake for 10 minutes. Remove from oven and flip the zucchini fries over. Return to the oven and bake for an additional 7-10 minutes, or until the zucchini fries are crispy and dark golden brown in color. Let cool slightly on the baking sheet for 2-3 minutes. (Optional: Switch oven to broil during the last 2 minutes for ultra-golden, crispy zucchini fries. Watch the fries carefully as they can burn quickly when broiling!) (I bake mine in a convectional oven for 10 minutes, flip, then 9 minutes.)
- Serve: Transfer the crispy zucchini sticks to a serving platter, tray, or board. Sprinkle parmesan and smoked paprika over warm, crispy zucchini. Serve with warm marinara, hummus, ranch, or ketchup for dipping and lemon wedges on the side. Enjoy!
- Zucchini: I recommend using small to medium zucchini for this recipe, versus large ones. Larger zucchinis = more water content; that moisture will prevent your fries from becoming perfectly crisp!
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