Zucchini becomes crisp, golden, and decidedly snack-worthy in this low calorie air fryer version of fries. I first made these on a busy weeknight when everyone wanted something crunchy without the guilt of deep-fried potato sticks — they were done in under 15 minutes and disappeared before I could finish plating. Lightly breaded, seasoned, and air-fried, these zucchini fries are perfect for a quick appetizer, a healthy kid-friendly snack, or a lighter side for weeknight dinners. Pair them with a creamy dip or a bright salad for an easy, satisfying meal.
I like serving these with a protein-forward morning plan — they even go surprisingly well as a savory addition alongside a low-carb cottage cheese breakfast if you’re planning a brunch-style spread.
Why you’ll love this dish
These fries give you the crunch of traditional fried food but with a fraction of the oil and calories. Zucchini is mild, cooks quickly, and takes breadcrumbs beautifully, so you get a golden crust without long prep. They’re low in carbs compared with potato fries, easy to make in one pan (an air fryer basket), and customizable for picky eaters — swap the cheese for nutritional yeast to keep them vegan-friendly. Perfect for weeknights, game-day snacking, or a quick party appetizer that won’t weigh you down.
“Light, crisp, and addictive — finally a guilt-free fry my kids love!”
How this recipe comes together
- Trim and cut zucchini into fry shapes; salt briefly if you want less moisture.
- Dredge in egg white (or a plant-based binder), then press into seasoned panko-Parmesan.
- Arrange in a single layer in the air fryer basket, spray lightly with oil.
- Air fry at high heat until crust is golden and zucchini is tender-crisp, flipping once.
This quick overview sets expectations: total hands-on time is about 10 minutes, air-fry time 8–12 minutes, and you’re done.
What you’ll need
- 2 medium zucchini (about 12–14 oz total), trimmed and cut into 3–4 inch sticks
- 1 large egg white (or 2 Tbsp aquafaba for vegan)
- 1/4 cup whole-wheat panko (or gluten-free panko/almond flour for GF)
- 2 Tbsp finely grated Parmesan (or 2 Tbsp nutritional yeast for dairy-free)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika (optional)
- Salt and black pepper to taste
- Cooking spray (olive oil or avocado oil spray)
- Optional: lemon wedges and your favorite dipping sauce (low-fat yogurt dip, marinara, or a light aioli)
Notes: Using egg white cuts calories; if you prefer richer flavor use a whole egg. Panko gives the best crunch; almond flour works for paleo/GF but will brown differently.
Step-by-step instructions
- Preheat the air fryer to 400°F (200°C) for 3–4 minutes.
- Cut zucchini into sticks about 3/8–1/2 inch thick. Pat dry with paper towels. If your zucchini is very watery, sprinkle the sticks lightly with salt and rest 10 minutes, then blot off excess moisture.
- Set up a dredging station: whisk egg white until slightly frothy in one bowl. In a second shallow bowl mix panko, Parmesan, garlic powder, onion powder, paprika, 1/4 tsp salt, and 1/8 tsp pepper.
- Working in batches, dip each zucchini stick into the egg white, letting excess drip off, then press into the panko mixture so it adheres evenly. Shake off loose crumbs.
- Arrange the coated sticks in a single layer in the air fryer basket — don’t overcrowd. Lightly spray the top of the fries with cooking spray.
- Air-fry at 400°F for 7–9 minutes. Halfway through (around minute 4), flip each fry and spray again lightly. Cook until golden brown and crisp at the edges; total time depends on thickness and your air fryer model.
- Remove to a wire rack for a minute to maintain crispness. Serve immediately with lemon wedges and dip of choice.
Best ways to enjoy it
These zucchini fries shine when kept simple: serve them hot with a bright yogurt-dill dip, marinara for a classic pairing, or a zesty lemon-garlic aioli for extra punch. For a light meal, plate them alongside a mixed-green salad and grilled chicken. They also make a great side to savory brunch items — try them with a dairy-free cottage cheese breakfast for a balanced spread that’s full of texture and flavor.
Storage and reheating tips
- Refrigerator: Store cooled fries in an airtight container lined with paper towels for up to 3 days. Paper towels help absorb residual moisture.
- Reheating: Re-crisp in the air fryer at 375°F for 3–4 minutes from cold (flip once) or in a preheated oven at 400°F on a wire rack for 5–7 minutes. Avoid microwaving — it makes them soggy.
- Freezing: Freeze breaded zucchini sticks on a tray until solid, then transfer to a freezer bag for up to 1 month. Cook from frozen in the air fryer at 400°F for 10–12 minutes, flipping halfway. Always reheat to at least 165°F for safety.
Helpful cooking tips
- Don’t skip patting the zucchini dry — excess moisture prevents crisping.
- Use panko or coarse breadcrumbs for the best texture; fine crumbs get soft faster.
- Spray oil lightly and evenly; too much makes the crust greasy, too little won’t brown.
- Cook in a single layer with space between pieces so hot air circulates. If necessary, cook in batches.
- If you want extra adhesion, double-coat: egg -> panko -> quick second egg dip -> panko. This adds crunch but increases calories.
Flavor swaps and variations
- Parmesan-free / Vegan: Swap Parmesan for nutritional yeast and use aquafaba or a commercial egg replacer.
- Spicy: Add 1/4 tsp cayenne or swap paprika for chipotle powder.
- Herby: Mix 1 tsp dried Italian seasoning or 1 Tbsp finely chopped fresh basil into the panko.
- Gluten-free: Use certified gluten-free panko or crushed gluten-free cornflakes.
- Keto: Replace panko with a mix of almond flour and crushed pork rinds for a low-carb crust.
Helpful answers
Q: How low-calorie are these?
A: Using egg white and a light spray of oil, a modest serving (about 1 cup cooked zucchini fries) typically falls around 80–120 kcal depending on coating and portion size. Swapping Parmesan for nutritional yeast or reducing panko lowers calories further.
Q: Can I bake them instead of using an air fryer?
A: Yes — bake on a wire rack over a baking sheet at 425°F (220°C) for 12–18 minutes, flipping once. The air fryer is faster and usually yields a slightly crisper crust.
Q: Will the coating fall off?
A: Proper drying of zucchini, pressing crumbs firmly, and avoiding overcrowding reduces crumb loss. A light second coat (as noted in tips) improves adhesion.
Q: Are these kid-friendly?
A: Absolutely — most kids love the crunch. Serve with a mild dip like ketchup, yogurt ranch, or plain marinara.
Q: Can I make these ahead for a party?
A: You can bread the zucchini and refrigerate for up to 4 hours before air frying; do not bread and freeze without flash-freezing pieces first. For large batches, fry in rounds and keep finished fries warm on a wire rack in a 200°F oven until serving.
Conclusion
If you want a crunchy, lower-calorie alternative to traditional fries that’s quick, customizable, and crowd-pleasing, these air fryer zucchini fries deliver. For another tested air-fryer zucchini recipe with slightly different technique and crunch, check out Crispy Healthy Air Fryer Zucchini Fries.
Print
Air Fryer Zucchini Fries
- Total Time: 20 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
Crispy and golden zucchini fries made in an air fryer, offering a guilt-free alternative to traditional fries.
Ingredients
- 2 medium zucchini (about 12–14 oz total), trimmed and cut into 3–4 inch sticks
- 1 large egg white (or 2 Tbsp aquafaba for vegan)
- 1/4 cup whole-wheat panko (or gluten-free panko/almond flour for GF)
- 2 Tbsp finely grated Parmesan (or 2 Tbsp nutritional yeast for dairy-free)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika (optional)
- Salt and black pepper to taste
- Cooking spray (olive oil or avocado oil spray)
- Optional: lemon wedges and your favorite dipping sauce (low-fat yogurt dip, marinara, or a light aioli)
Instructions
- Preheat the air fryer to 400°F (200°C) for 3–4 minutes.
- Cut zucchini into sticks about 3/8–1/2 inch thick and pat dry with paper towels.
- If zucchini is very watery, sprinkle with salt and rest for 10 minutes, then blot off excess moisture.
- Set up a dredging station: whisk egg white in one bowl and mix panko, Parmesan, garlic powder, onion powder, paprika, salt, and pepper in a second bowl.
- Dip each zucchini stick into the egg white, then press into the panko mixture.
- Arrange coated sticks in a single layer in the air fryer basket and lightly spray the top with cooking spray.
- Air-fry at 400°F for 7–9 minutes, flipping halfway through and spraying again.
- Remove to a wire rack for a minute to maintain crispness and serve immediately with lemon wedges and dip of choice.
Notes
Using egg white reduces calories; for a richer flavor, use a whole egg. Panko provides the best crunch; almond flour gives a different texture.
- Prep Time: 10 minutes
- Cook Time: 8-12 minutes
- Category: Appetizer
- Method: Air Frying
- Cuisine: American