These crispy Courgette Fries are a healthy alternative to the classic french fries we all know and love. With an irresistible crunchy panko and parmesan coating, these sticks are perfect for parties or make a delicious side dish to healthy lunches. If you're craving salty fries but trying to eat a bit healthier, these baked zucchini sticks are a must! Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.
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!
Notes
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!
Nutritional information is an approximation based upon 6 servings. Exact information will depend upon the brands of ingredients and precise measurements used.