These baked zucchini fries are a must-make summer snack! They’re ultra-cheesy and flavorful thanks to freshly grated Parmesan and a zesty Italian seasoning. Plus, they’re naturally gluten-free, low-carb, and keto-friendly, making them a deliciously healthy option everyone can enjoy.
Why You’ll Love These Zucchini Fries
During July and August (aka zucchini season), I usually enjoy at least one zucchini recipe a week. Some of my favorites include zucchini lasagna, zucchini fritters, gluten-free zucchini bread, and these oven-baked zucchini fries. Zucchini fries are a great appetizer to make for afternoon nibbles, and they’re a bit lighter than curly sweet potato fries or yuca fries. Plus, they satisfy my belly when I’m craving something cheesy, crispy, and still “healthy.” Here’s what else I love about this recipe:
- No breadcrumbs are needed. While most zucchini fries call for traditional or panko breadcrumbs, I skip the gluten and carbs by using finely grated Parmesan. It gives that golden, crispy coating with an extra cheesy flavor.
- The lemon parsley aioli is everything. It’s the perfect match for the baked Parmesan crust, and I get compliments on it all the time.
Baked Zucchini Fries Ingredients
- Zucchini: This is the star of the show! Choose firm, medium-sized zucchinis without any soft spots.
- Egg: The egg acts as the binder, helping the Parmesan coating stick to the zucchini. If you’re egg-free, you can try using a flax egg.
- Parmesan cheese: Skip the pre-grated Parmesan as it often contains fillers like cellulose (yes, wood pulp!). For the best flavor and crispiness, grate your cheese own from a wedge labeled Parmigiano-Reggiano. It’s the real-deal Italian cheese and makes all the difference.
- Garlic powder and Italian seasoning: These simple seasonings add a delicious savory depth to every bite. Feel free to adjust the amounts or add extra herbs like smoked paprika, oregano, or dried basil to suit your taste.
- Lemon Parsley Aioli: A simple mix of mayonnaise, lemon juice, garlic, and parsley creates the perfect dipping sauce for these fries. Though, you can also use my classic garlic aioli.
Find the printable recipe with measurements below.
How To Make It
Step one: Slice the zucchini in half, then in half again, and finally into quarters. You should end up with about 16 slices per zucchini.
Step two: Crack the egg into a small bowl and lightly beat it. In a separate bowl, mix the Parmesan and spices until well combined. Dip each zucchini slice into the egg wash, then transfer it to the Parmesan mixture. Use your other hand to coat the slice in cheese, then place it on a parchment-lined baking tray. Repeat until all the zucchini slices are coated.
Step three: Bake at 425°F (220°C) for 25 to 30 minutes, flipping halfway through to brown both sides. Serve immediately with my lemon parsley aioli—just stir all the sauce ingredients together!
Cooking Tips
- Make sure your zucchini is dry. If you’ve just pulled them from the fridge, they may start to condensate. Blot them with a paper towel before dipping them into the egg wash to help the egg stick better.
- Set up an assembly line. Arrange your sliced zucchini on one side, followed by the egg wash, the Parmesan mixture, and a parchment-lined baking tray on the other.
- Keep one hand dry. Use one hand for dipping the zucchini into the egg and the other for coating with Parmesan. If you use the same hand for both, you’ll end up with clumpy cheese and a messy workspace.
- Flip halfway through baking. Oven times can vary, so keep an eye on your fries. I usually bake mine for about 30 minutes, flipping at the 15-minute mark. You may need more or less time depending on your oven and the thickness of your zucchini.
- Eat them immediately. Just like zucchini noodles, zucchini fries are best enjoyed fresh. Since zucchini is 95% water, these fries soften quickly after baking. For the crispiest results, dig in right away!
Common Questions
Absolutely. I kept these zucchini fries low-carb and keto-friendly (and personally, I just love the pure, cheesy flavor). But if you’d like to make them extra crunchy and crispy, you can use ½ cup of almond flour or gluten-free breadcrumbs along with ½ cup of finely grated Parmigiano-Reggiano cheese.
For the crispiest results, reheat them in a 400°F (200°C) oven or air fryer for about 5 to 7 minutes, flipping halfway through. Avoid the microwave, as it tends to make them soggy.
Yes, zucchini fries work great in an air fryer! I haven’t tested this myself yet, but the general consensus seems to be to cook them at 400°F (200°C) for 8 to 10 minutes, flipping halfway through. If you try this, let me know how it goes!
Storage Tips
Let the fries cool completely, then store them in an airtight container lined with a paper towel to absorb moisture. They’ll keep for 2 to 3 days in the fridge. Just note they’ll soften over time due to zucchini’s high water content.
More Zucchini Recipes
- Zucchini Chips: A thin, crispy, and healthy snack!
- Zucchini Soup: A light and fresh summer delight.
- Zucchini Noodles: My favorite gluten-free pasta alternative.
- Chocolate Zucchini Bread: Healthy chocolatey goodness.
- Or give these other zucchini recipes a try!
If you make this baked zucchini fries recipe, I’d love to hear how it turned out in the comment box below! Your review will help other readers in the community. And if you’re hungry for more healthy food inspiration and exclusive content, join my free newsletter here.
Description
Video
Equipment
- Heavy Duty Baking Sheets The sheet pans I've had for forever!
- Zwilling Chef's Knife My favorite kitchen knife.
Ingredients
Zucchini Fries
- 2 medium zucchinis
- 1 egg
- 1 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
Lemon Parsley Aioli
- ½ cup mayonnaise
- 1 lemon, juiced
- 1 garlic clove, minced
- 1 tablespoon finely chopped parsley
- salt and pepper, to taste
Instructions
- Prep zucchini. Preheat the oven to 425°F (218°C) and line two baking trays with parchment paper. Slice the zucchini in half, then half again, then into quarters. You should have 16 slices per zucchini.
- Prep the breading. Crack the egg in a small bowl or container and lightly beat it. Add the parmesan and spices to a separate bowl or container and stir to combine.
- Dip the zucchini. Dip a slice of zucchini in the egg wash and transfer to the parmesan. Use your other hand to coat the zucchini in the cheese and transfer to the baking tray. Repeat this process until all zucchini are coated.
- Bake for 25 to 30 minutes, flipping halfway through on the cut side. Serve immediately with the lemon parsley aioli.
Lisa’s Tips
- Storage tips: Let the fries cool completely, then store them in an airtight container lined with a paper towel to absorb moisture. They’ll keep for 2 to 3 days in the fridge. Just note they’ll soften over time due to zucchini’s high water content.
- Reheating tip: For the crispiest results, reheat them in a 400°F (200°C) oven or air fryer for about 5 to 7 minutes, flipping halfway through. Avoid the microwave as it’ll make them soggy.
Nutrition
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Recipe originally posted August 2018, but updated to include new photos and information for your benefit!
Didn’t work… zucchinis come in different shapes and sizes. It would’ve been nice to know the measurements of the zucchini pieces. The zucchini fries also stuck onto my foil. The recipe didn’t instruct to use parchment paper as depicted or even use oil.. other recipes like Parmesan crisps don’t require oil because it’ll turn cracker like eventually so I thought they would also pull off easy but they didn’t.
Hi Jenny – In step one, I do say to line the baking trays with parchment paper. I also show it on the video. Hope your next try turns out better!
We loved these! Our garden is already producing squash like crazy and for some reason I planted yellow and green zucchini and crook neck squash. This was perfect to use some of those zucchini and it was really good! Thanks Lisa!
Glad this recipe was the perfect way to use up your abundance of zucchini, Karen!
Super delish! Made them tonight and the aioli goes perfectly with them. I might try making them as medallions next time. What do you think?
I think medallions could work!
I recently found your website and am looking forward to trying your recipes. This one looks amazing, however, I just found out I have an intolerance to parmesan cheese, do you think mozzarella would work or maybe use gluten free bread crumbs instead? Thank you!!
Perfect, always a hit even with friends who aren’t big fans of vegetables:) Thanks!
Happy to hear these baked zucchini fries are always a hit!
Looks delicious! Going to make it for Labor Day barbecue. Can I prep ahead of time and wait till we are ready to eat to bake?!
Hi Valerie – these are best made fresh, as they may go a bit soggy once the zucchini is sliced and coated in the egg wash and seasoning.
Hello Lisa,
I made you ground turkey burgers and we (my husband & I) loved them!
Also, I am gluten free and really appreciate your recipes.
Thanks,
Mari
Hi Marie – Happy to hear you’re loving Downshiftology recipes so far!
Nutritional value for just the zucchini sticks?
Made them tonite and they were amazing!
Question: Are the listed kcal per serving (4)? Or for all 16?
THANKS
Hi Natalie – The nutritional information will always be per serving.
I am try to lose weight and eat a healthy diet that is sustainable to my familys life style i love your recipes and will try them
Hope you and your family enjoy the recipes across my website!
So good!
Sounds delicious and can’t wait to make some.
Absolutely delicious! I did salt the sliced zucchini and let them sit on paper towels so they would release water. I then patted them dry with fresh paper towels before coating with the egg and cheese. They remained crispy longer after cooking.
Do you have a dip that sounds this good without chopped garlic or chopped onion as I can’t eat either one ? Love zucchini and will be making this recipe tomorrow.
I don’t just yet, but I’ll keep in mind to make one!
Something with dill and yogurt….
Delicious, my new favorite! Instead of the aioli I had them with cottage cheese on the side and went together perfectly!
Sounds delicious! Glad you enjoyed these zucchini fries Valbona :)
Hi is the nutrition fact including the mayo?
The nutritional information is including the aioli.
Hey Lisa what oven temp for the zucchini fries
Thanks
Bruce
You can always find the full instructions towards the end in the recipe card, but it’s 425°F.
I have made these gems twice now and they a taste amazing , and are beautiful in presentation .Love the aioli , too. One time I added a bit of horseradish to it and it was tasty , also. I like that the recipe does not require flour.
Glad you enjoyed these baked zucchini fries Jan!
I have a ton of zucchinis growing in my garden and have been on the lookout for good recipes. This one is a winner! So easy to make! The aioli was delicious as well! I used half almond flour and half parmesan and maybe 1/3tsp salt. My picky kid who hates zucchini said it tasted like pizza and ate a couple before the hubs revealed that the “fries” he was eating were made of zucchini 😂 my other kid loved them and the aioli. Thanks for sharing!!!
Maybe this question has already been asked. Is it possible to prep these then freeze them for baking later? Thanks
Unfortunately, zucchini turns soggy once frozen and reheated so I wouldn’t recommend it.
delicious!!! For the dip I used 50/50 mix of mayo and sour cream with a good amount of mustard &/or dry mustard added and some dill. I love this mixture. I think I’ll try yours next time. It also sounds delicious! Thank you for sharing. :-)
I use so many of your recipes regularly and I will be adding this to my list!! Prepared exactly as written and everything was perfect. Stored leftovers in the fridge, they reheat beautifully on a non-stick pan with no oil over medium heat!
Happy to hear you enjoyed these zucchini fries Jisha!
This is a wonderful recipes for zucchini fries. I would like to make some. Do you have a dairy free one? I often use nutritional yeast in other recipes for cheesy taste.
I haven’t made a dairy-free version yet, but when I do I will let you know!
yum!! especially with the aioli
Glad you enjoyed these baked zucchini fries Brenda!
This was very flavorful. The best part is the coating, the browned, crunchy seasoned parmesan cheese.
We didn’t have Italian seasoning, so I substituted Imperfect Foods’ Seasoning For All Things (salt, garlic, onion, brown mustard seed, black pepper, carrots, red bell pepper, orange peel, parsley, etc.). The key point is that the parmesan and any mix of spices that you like might work well in this recipe. When we try it again, we may use more of a chili powder base, or go simple with salt and freshly ground pepper.
We didn’t make the aioli, but ate the fries with ranch dressing or sweet chili. Both were good.
The nutritional information is appreciated.
Hi Linda – yes, you really can have fun with the spices on this recipe. Definitely feel free to switch it up. So glad you enjoyed them! :)
Delicious & healthy. Use smoked salt to give a grilled flavor.
Great idea Kim! :)
I am going to do this.
Enjoy Mary!
So, I’m not new to your blog, but this is the first time I have commented. I’m not celiac or diabetic, but I am trying to eat healthy food that has great flavor. I truly believe that food that is good for you can taste amazing, and I am so glad I found your blog! These zucchini fries were delicious, really. I could have eaten another pan of them. The only thing I changed was to sub fat free Greek yogurt for half of the Mayo just to save on calories. It was divine. It’s only a shame we can’t prep a huge batch and reheat them! I’m all about prepping ingredients, so thanks for all the great ideas! My vegetable sheet cutter is my favorite thing…
Welcome to the Downshiftology community! Happy to hear you love these baked zucchini fries, along with the sauce. Can’t wait to see what else you make :)
Great flavor profile, seasoning stuck well the zukes. Had a lot of parmesan leftover that I had to toss. Would dial it back to 3/4c and add if I needed more next time. I love that their is no oil in this recipe.
Hi just wondering if i can change the egg for vegan tofu mayo(made it myself) to make this fries?
Hi Lisa – I haven’t tried that, but it’s worth a shot!
Bog standard. Overly elaborate (if not down-right pretentious) instructions.
Gluten free advocation is irrelevant as far as I’m concerned – I don’t suffer from coeliac disease.
You may not suffer from celiac disease, but I do. And you’re reading a recipe on a gluten-free website, with the words “gluten-free” clearly labeled in the title. So not quite sure what you were expecting?
Lisa you do a great job on your blog and I regularly go there for inspiration. Please don’t let sour morons like this spoil your day or your sunny disposition. The world truly does need your positivity.
Thanks so much for your kind words Leihulu!
That recipe turned zucchini from “so-so” to “so tasty!” for me. Thank you! :)
Glad these zucchini fries were a hit!
you can also try crushed pork rinds or 50/50 with parmesan maybe some fine coconut
Pork rinds are a great idea Paul!
Is there anything that I can replace the egg with or can I omit the egg completely? (Temporarily going vegetarian which for me, also means no eggs)
Hi Sharmaine – you could try a vegan yogurt or mayonnaise.
I decided trying these after the major success of making Lisa’s zucchini fritters. Well these fries are another hit!!! I was so proud of them I sent a photo to my mom! Needless to say, they’re super super yummy and will disappear fast. :)
This recipe is definitely another delicious way to use up zucchini! Glad you enjoyed it Mila :)
Are the nutrition facts including the aioli and what is the serving size?
Hi Rachel- Yes, the nutrition facts are including the aioli!
Since it is 90+ degrees here would this work in an air fryer? Thanks. Love zucchini recipes.
I haven’t tried this in an air fryer, but I’m thinking it could!
Loved this recipe. Made the zucchini fries with aioli everyone loved it. Recipe is easy and delicious.
Wonderful! Glad everyone enjoyed these zucchini fries :)
Absolutely delicious ! I highly recommend this recipe. It has become a family favourite !
Yay! Glad you’ve enjoyed these zucchini fries :)
This recipe has made me a zucchini fan! Great!
Wonderful! Glad you enjoyed this recipe :)
Greetings from London. Made these today and they made a great snack. They do need some care when turning in the oven half way through as they’re sticky (I used parchment paper). I also lowered the temperature ever so slightly. The one thing I noticed is that the chunky ones tasted better as they were crunch on the outside and juicy in the middle.
This recipe came out delicious!! I did the recipe without any bread crumbs, just the parmesan cheese freshly grated with the herbs that she recommended. I did make the mistake of using wax paper, because I was out of parchment paper. So they didn’t come out as crispy as they would have if I used parchment paper, because they stuck to the paper pretty badly!! But even after all that they still came out amazing!
Amazing! Glad this recipe was a success :) And yes, parchment paper is the much better option for baking.
Yum! I have so many zucchini ready from the garden and wlll make this tonight!
Thank you
Easy quick recipe for veggie lovers.
Easy to make and tastes so good!!
Hi Juliet- Glad this recipe came easy to you!
10/10 fries! So tasty!
I’ve never commented on a recipe before but these were so fantastic I felt I should! My 3, 2 and 8 month old loved them too!!!
Thanks so much!
So glad you enjoyed these zucchini fries :)