Baked Zucchini Fries with Garlic Herb Dip
Baked Zucchini Fries with Garlic Herb Dip are a healthier and delicious twist on traditional fries. These crispy, golden zucchini strips are coated in a flavorful seasoned breadcrumb mixture and baked to perfection, offering a guilt-free snack or side dish. Paired with a creamy garlic herb dip, they make for a mouthwatering combination that’s both light and satisfying. Whether you’re serving them as an appetizer or enjoying them as a snack, these zucchini fries are a crowd-pleaser, providing all the crunch and flavor without the frying! Perfect for anyone craving a fresh, savory treat.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients:
For the Zucchini Fries:
2 medium zucchinis, cut into fry-sized strips
1/2 cup panko breadcrumbs
1/2 cup grated Parmesan cheese
1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
1 large egg, beaten
Cooking spray or olive oil spray
For the Garlic Herb Dip:
1/2 cup Greek yogurt or sour cream
1 tablespoon mayonnaise
1 teaspoon lemon juice
1 teaspoon dried parsley
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and pepper to taste
Directions:
Preheat & Prep:
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
Prepare the Coating:
In a bowl, mix panko, Parmesan, garlic powder, paprika, salt, and pepper.
Coat the Zucchini:
Dip each zucchini fry in the beaten egg, then coat with the breadcrumb mixture. Place on the prepared baking sheet.
Bake Until Golden:
Lightly spray the zucchini fries with cooking spray. Bake for 20-25 minutes, flipping halfway, until crispy and golden brown.
Make the Dip:
In a small bowl, mix all the dip ingredients. Chill until ready to serve.
Serve & Enjoy: Serve the warm zucchini fries with the garlic herb dip and enjoy!
Zucchini Fries:
Dry the Zucchini: Zucchini has a lot of water content, so be sure to slice the zucchini and then pat it dry with a paper towel. This helps the coating to stick and keeps the fries crispier.
Cut Evenly: Try to cut the zucchini into uniform sticks. This ensures they cook evenly and crisp up nicely.
Coating: Use a combination of breadcrumbs (preferably panko for extra crunch), Parmesan cheese, garlic powder, salt, and pepper. You can add some dried oregano or basil for extra flavor.
Double Dip: For a thicker, crunchier coating, dip the zucchini sticks in flour, then beaten egg, followed by the breadcrumb mixture. This will give them a crunchy exterior and a tender inside.
Spray with Olive Oil: Before baking, spray the fries with a light coating of olive oil or brush them lightly to ensure they crisp up in the oven.
Bake on a Rack: If you have a cooling rack, place the fries on it over a baking sheet. This allows air to circulate around the fries and prevents them from becoming soggy.
Bake at High Heat: Bake at around 425°F (220°C) for 20-25 minutes, flipping halfway through for an even golden brown finish.
Garlic Herb Dip:
Use Fresh Garlic: Fresh garlic will give a more vibrant flavor, but if you prefer a milder taste, roasted garlic works well too!
Fresh Herbs: Fresh herbs like parsley, dill, and chives will really elevate the flavor of your dip. If you don’t have fresh herbs, you can use dried ones, but fresh will make it more aromatic.
Yogurt or Sour Cream Base: For a creamy dip, you can mix Greek yogurt with a bit of sour cream or mayo for tanginess and creaminess. Add salt, pepper, and a squeeze of lemon for balance.
Add Parmesan or Lemon Zest: A little grated Parmesan adds richness and umami, while lemon zest brightens the dip and complements the zucchini.
Chill the Dip: Allow the dip to chill in the fridge for at least 30 minutes to allow the flavors to meld together.
Baked Zucchini Fries (per serving, about 4-5 fries):
Calories: ~100-120 kcal
Protein: ~3-4g
Fat: ~4-6g
Saturated Fat: ~1g
Carbohydrates: ~14-16g
Fiber: ~2-3g
Sugars: ~3-4g
Sodium: ~300-350mg