Baked Zucchini Fries are a genius recipe! Easy, zesty, and made with simple ingredients, these baked zucchini fries are gluten free, dairy free, paleo, and vegan. You’re gonna love them!
The Perfect Way to Use Up Extra Zucchini!
With my garden starting its daily yield of zucchini, I have been trying out new ways to cook up this persistent veggie. Let me tell you, these healthy zucchini “fries” are one of my favorite recipes – so easy, so versatile, and so tasty.
There is nothing like walking out to your garden and picking your own produce to serve up a healthy, flavorful dinner. The zucchinis were still warm from the sun as I prepared this recipe, and that makes me happy! All they needed was a little seasoning, some olive oil, and a quick bake.
Why You’ll Love Making Zucchini Fries
- Quick: This simple side is ready in 30 minutes, but even more importantly – it only takes about 5 minutes to prep! The oven does the rest.
- Easy: Even a total beginner at cooking could make these fries with ease. They’re so simple! Just cut, season, and bake.
- Flavorful: The mild, almost sweet flavor of zucchini is the perfect backdrop for all of your favorite spices and seasonings.
- Versatile: Serve your baked zucchini fries as an appetizer, snack, or side dish – they go with everything!
Are Zucchini Fries Healthier Than Regular Fries?
While potatoes definitely have their own health benefits, zucchini are also a super healthy choice. And yes, for some people, zucchini fries can definitely be a better choice than regular potato fries – for example, if you are following low carb or low calorie protocol.
Zucchini is also great for women because of the vitamin A, which us ladies need. Vitamin A promotes healthy eyesight, skin and lung function. It also packs a good dose of antioxidants to help our cells to recover. For me, one of the best benefits is the electrolytes – they help maintain fluid balance and normalize blood pressure. With the summer heat and working out, I like to add fruits and veggies to help keep me hydrated.
What You’ll Need
To make these easy baked zucchini fries, you only need the zucchini, some oil, and the seasonings of your choice. Here’s what I use:
- Zucchini: A couple of medium zucchini cut into strips, about the size of regular french fries.
- Olive Oil: Or another neutral oil like avocado oil.
- Lemon Zest: Use a lemon zester to zest one organic lemon.
- Seasonings: Chili powder, cayenne pepper, cumin, paprika, black pepper, dried oregano, and sea salt.
How to Make Zucchini Fries
Making zucchini fries is easy and straightforward. You just slice, season, and bake! Here are the steps in order.
- Get Ready. Preheat your oven to 400°F. Stir the lemon zest and spices together in a small bowl, along with the olive oil.
- Prep the Zucchini. Cut the zucchini into strips, and coat them with the seasoning.
- Bake! Place the seasoned zucchini fries on a baking sheet lined with foil, and bake on the top rack of the oven for 15 minutes. Flip, and bake for another 7-10 minutes.
- Enjoy! Lightly toss the fries and serve warm.
How Do You Cut Zucchini into French Fries?
There are various ways to cut up a zucchini, but this method is tried and true. Wash the zucchini and trim off the ends. Cut each zucchini into two long halves (lengthwise), then cut each half into long strips, about 1/4 to 1/2 inch thick. Aim for uniform size to ensure even cooking. If the strips are too long, cut them in half to make shorter fries.
Tips for Success
If you love this veggie like I do, then these baked zucchini might just become your new favorite side! And these helpful tips will help you make perfectly seasoned, perfectly baked zucchini fries every time.
- Choosing Zucchini: Look for firm zucchini with smooth skin. Avoid zucchini that are overly large (they tend to be tough) or have mushy spots.
- Cut Evenly: Cut the zucchini evenly into strips or wedges. Cutting them the same size will help ensure even cooking.
- Bake in a Single Layer: Make sure to arrange the zucchini fries on the baking sheet in a single layer, so they cook evenly without steaming.
- Serve Right Away: Zucchini fries are best when they’re fresh out of the oven.
What Goes Well with Zucchini Fries?
In a word, everything! Zucchini fries are extremely versatile, and taste great with all your favorite dishes. Here are a few to try:
- Burgers: a classic Mushroom and Swiss Burger is even better with fries, but if you want to lower your carb count, reach for zucchini fries instead.
- Sausage and Peppers: Sausage and peppers is a classic combination, and this Grilled Sausage Peppers and Onion Casserole takes it to new heights! Add a side of zucchini fries and you’ve got one great meal.
- Fried Chicken: Skip the fast food, and make this easy Gluten Free Oven Fried Chicken at home. It’s crispy, crunchy, and delicious.
Storing and Reheating
To store your zucchini fries, cool them down and transfer them to an airtight container or a zip-top bag. Store them in the refrigerator for up to 3 days.
When reheating zucchini fries, the oven is best. Preheat your oven to 425°F, spread the zucchini fries out on a parchment-lined baking sheet, and bake them for about 5-10 minutes, until they are heated through. Don’t use the microwave, or they may turn soggy!
Do Zucchini Fries Freeze Well?
Zucchini fries can be frozen, but their texture may become soft or even mushy after thawing and reheating. If you still want to freeze them, I recommend freezing them in a single layer on a baking sheet, and then transferring them to freezer bags or containers for long-term storage. When you’re ready to enjoy, thaw them in the refrigerator overnight and bake them in the oven until heated through.
Baked Zucchini Fries
Ingredients
- 2 medium zucchini cut into 2-3″ strips (think the size of potato fries)
- 2-3 tablespoons of olive oil
- Zest from one organic lemon
- 1/2 teaspoon chili powder
- 1/4 teaspoon of ground cayenne red pepper
- 1/8 teaspoon cumin
- 1/8 teaspoon paprika
- 1/8 teaspoon ground black pepper
- 1/2 teaspoon dried oregano
- 1/2 teaspoon Sea salt
Instructions
- Preheat oven to 400 degrees.
- Mix spices in bowl to blend, add olive oil and stir.
- Prep zucchini and add to mix. Stir to coat all zucchini fries evenly.
- Place zucchini fries on a baking sheet lined with foil and place on top rack of oven. Bake for 15 minutes, stir or flip fries. Continue to bake for an addition 7-10 minutes. Remove lightly toss and serve.
Notes
- Choosing Zucchini: Look for firm zucchini with smooth skin. Avoid zucchini that are overly large (they tend to be tough) or have mushy spots.
- Cut Evenly: Cut the zucchini evenly into strips or wedges. Cutting them the same size will help ensure even cooking.
- Bake in a Single Layer: Make sure to arrange the zucchini fries on the baking sheet in a single layer, so they cook evenly without steaming.
- Serve Right Away: Zucchini fries are best when they’re fresh out of the oven.
- Storage: To store your zucchini fries, cool them down and transfer them to an airtight container or a zip-top bag. Store them in the refrigerator for up to 3 days.
Made this yesterday as I was tired of my regular zucchini recipes! Yummy!! Thanks for such a creative, delicious and healthy recipe.
Thank you so much for letting me know that you liked my recipe VS!
Definitely something I want to try as soon as courgettes are at their best again! That spice mix sounds lovely!
You will love them Sara! Enjoy.
What a great idea! My zucchini are just ready to pick
What a yummy looking post! =)
Yummy tasting too:)
Lovely recipe as these are one of my favourites in summer! I still have to wait for mine to produce… I have flowers but that’s it at the moment. Maybe the lack of sunshine is the problem here!
I’d love some of your rain right about now. Its 100 here right now, the poor chickens are so stressed.