Mediterranean Crispy Parmesan Zucchini Fries
A healthy, flavorful alternative to regular fries. These zucchini fries are coated in a savory parmesan and herb crust, then baked or air-fried until golden and crispy. They’re perfect as a side dish, appetizer, or snack, served with your favorite Mediterranean dips like tzatziki or marinara.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
For the Zucchini Fries:
2 medium zucchini, cut into fry-shaped sticks (about 3 inches long)
1 large egg
1 tbsp olive oil
½ cup panko breadcrumbs (for extra crunch)
¼ cup finely grated parmesan cheese
½ tsp garlic powder
½ tsp dried oregano
½ tsp dried basil
¼ tsp smoked paprika (optional, for extra flavor)
½ tsp sea salt
¼ tsp black pepper
Cooking spray (for baking or air frying)
Optional Dips for Serving:
Tzatziki sauce
Marinara sauce
Garlic aioli
Lemon wedge for squeezing
Instructions
Preheat the Oven or Air Fryer:
Oven: Preheat to 425°F (220°C) and line a baking sheet with parchment paper.
Air Fryer: Preheat to 400°F (200°C).
Prep the Zucchini:
Cut the zucchini into fry-shaped sticks, about ½ inch thick and 3 inches long.
Pat dry with paper towels to remove excess moisture (this helps them get crispier).
Set Up Breading Stations:
In a shallow bowl, whisk the egg with the olive oil.
In another bowl, mix the panko breadcrumbs, parmesan, garlic powder, oregano, basil, smoked paprika, salt, and pepper.
Bread the Zucchini:
Dip each zucchini stick into the egg mixture, then coat it in the breadcrumb-parmesan mixture.
Press lightly to ensure the coating sticks well.
Bake or Air Fry:
Oven Method:
Place the breaded zucchini fries on the prepared baking sheet in a single layer.
Lightly spray with cooking spray to help them crisp up.
Bake for 20–22 minutes, flipping halfway through, until golden and crispy.
Air Fryer Method:
Arrange zucchini fries in the air fryer basket in a single layer (work in batches if needed).
Spray with cooking spray.
Air fry for 10–12 minutes, flipping halfway, until crispy and browned.
Serve:
Serve hot with tzatziki, marinara, or your favorite dip.
Garnish with extra parmesan, fresh parsley, or a squeeze of lemon juice if desired.
Optional Additions:
Sprinkle with chili flakes for heat.
Add lemon zest to the breadcrumb mixture for extra Mediterranean flavor.
Use gluten-free panko for a gluten-free version.
Tips
Pat the Zucchini Dry:
Zucchini has a lot of moisture. Blotting the sticks with paper towels before breading prevents sogginess and helps the coating stick better.
Use Panko for Extra Crunch:
Panko breadcrumbs create a lighter, crispier texture compared to regular breadcrumbs. For even more crunch, toast the panko in a dry pan for 2–3 minutes before breading.
Don’t Overcrowd the Pan or Basket:
If baking or air frying, keep the fries in a single layer. Crowding leads to steaming instead of crisping.
Flip Halfway:
Whether baking or air frying, flip the fries halfway through cooking to ensure even browning on all sides.
Serve Immediately:
These fries are best eaten fresh while crispy. If they sit too long, zucchini’s natural moisture can soften the coating.
Variations
Gluten-Free Option:
Use gluten-free panko or almond flour instead of regular breadcrumbs for a gluten-free version.
Add Fresh Herbs:
Stir chopped fresh parsley, oregano, or basil into the breadcrumb mixture for extra herb flavor.
Cheese Variations:
Try adding crumbled feta or pecorino romano for different Mediterranean cheese flavors.
Spicy Version:
Add Aleppo pepper, red chili flakes, or a pinch of cayenne to the breading for a spicy kick.
Zucchini Alternatives:
Use the same method for other vegetables like:
Eggplant sticks
Yellow squash
Carrot fries
Asparagus spears
Sauce Ideas:
Pair the zucchini fries with:
Tzatziki (classic)
Spicy harissa yogurt dip
Lemon-garlic aioli
Roasted red pepper sauce
Q&A Section
Q: Can I use yellow squash instead of zucchini?
A: Yes! Yellow squash works the same way. Just slice it into sticks like you would with zucchini.
Q: How do I keep the fries crispy after cooking?
A: Serve them immediately for the best texture. If you need to keep them warm, place them in a low oven (about 200°F / 95°C) on a wire rack to avoid sogginess.
Q: Can I make these ahead of time?
A: It’s best to bread the zucchini right before cooking, but you can cut and pat-dry the zucchini in advance and store it in the fridge for up to 8 hours.
Q: Do I need to peel the zucchini?
A: No, there’s no need to peel zucchini. The skin adds texture and helps the fries hold their shape.
Q: What if I don’t have an air fryer?
A: No problem! The oven method works perfectly and still gives you crispy fries—just make sure to flip them halfway and use cooking spray.
Nutrition Facts
(Estimated per serving – based on 4 servings)
Calories: 165
Protein: 7g
Carbohydrates: 10g
Fiber: 2g
Sugar: 3g
Fat: 10g
Saturated Fat: 3g
Cholesterol: 50mg
Sodium: 420mg
Nutritional Highlights:
Low in carbs compared to regular fries
Contains healthy fats from olive oil
Provides fiber, vitamins A & C from zucchini
High in protein thanks to the parmesan
Conclusion
Mediterranean Crispy Parmesan Zucchini Fries are a light, flavorful twist on a classic comfort snack. With their golden, crunchy exterior and tender zucchini center, they’re a healthier alternative to regular fries—baked or air-fried, not deep-fried. Infused with parmesan, Mediterranean herbs, and olive oil, these fries make a great side, snack, or appetizer.
Perfect for dipping into tzatziki or marinara, they’re family-friendly, easy to customize, and guaranteed to disappear fast!