Mediterranean-Friendly Spinach, Zucchini & Cheese Fries
Crispy on the outside, tender on the inside, and bursting with Mediterranean flavor, these Spinach, Zucchini & Cheese Fries are a wholesome alternative to traditional fries. Made with fresh vegetables, tangy feta, and optional Parmesan for extra crunch, they’re perfect as a snack, appetizer, or light meal. Whether baked or air-fried, this recipe delivers satisfying texture with simple, nourishing ingredients.
Ingredients
- 2 medium zucchinis, cut into fry-shaped sticks
- 1 cup fresh spinach, finely chopped
- ½ cup feta cheese, crumbled
- ¼ cup grated Parmesan cheese (optional, for extra crispiness)
- 1 large egg, lightly beaten
- 2 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp dried oregano or Italian seasoning
- Salt and black pepper, to taste
- Optional: ½ cup whole wheat breadcrumbs or almond flour (for firmer fries)
Instructions
Step 1: Prepare the Zucchini
Wash the zucchinis and cut them into evenly sized fry-shaped sticks. Place them in a colander, sprinkle lightly with salt, and let them sit for 10–15 minutes. This step helps draw out excess moisture, ensuring crispier fries. After resting, gently pat the zucchini dry with a clean kitchen towel or paper towels.
Step 2: Mix the Batter
In a large mixing bowl, combine the chopped spinach, crumbled feta, Parmesan (if using), garlic powder, oregano, black pepper, and the beaten egg. Drizzle in the olive oil and mix until the ingredients are evenly combined. If the mixture feels too wet, stir in breadcrumbs or almond flour one tablespoon at a time until it holds together easily.
Step 3: Coat the Zucchini
Add the zucchini sticks to the mixture and gently toss until each piece is well coated with the spinach-cheese mixture. Use clean hands or a spatula to press the coating lightly onto the zucchini for better adherence.
Step 4: Bake or Air Fry
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and arrange the zucchini fries in a single layer, leaving space between each piece. Bake for 20–25 minutes, flipping halfway through, until golden and crispy.
For an air fryer, cook at 390°F (200°C) for 12–15 minutes, shaking the basket halfway through.
Step 5: Serve and Enjoy
Remove the fries from the oven or air fryer and allow them to cool slightly before serving. These fries pair beautifully with tzatziki, garlic yogurt sauce, or a simple lemony Greek yogurt dip.
Serving Tips & Variations
- Add a pinch of chili flakes for a spicy kick
- Swap feta for ricotta salata or goat cheese for a different flavor
- Serve alongside grilled chicken or a fresh Mediterranean salad
These Spinach, Zucchini & Cheese Fries are proof that comfort food can be both delicious and nutritious—crispy, cheesy, and packed with Mediterranean goodness in every bite 💚