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