Baked zucchini fries are the perfect summer side dish! Best of all, this recipe only requires 8 ingredients and can be put together in less than 30 minutes.

closeup of zucchini fries

This post was originally published in August 2018. Pictures, post, and recipe have been updated.

Zucchini fries (or as we called them, zucchini fingers) are one of the first things I learned to make with my mom. Really, it was just shaking cut zucchinis in a plastic bag of bread crumbs, but still. I was helping in the kitchen and I felt like a real chef.

I wanted to re-create this recipe sans egg and gluten, to give one of my childhood favorites a little health boost.

What makes this zucchini fries recipe great?

  • Baked as oppose to fried
  • Crispy (thank you, panko breadcrumbs!)
  • Easy to make
  • Flavorful

ingredients for zucchini fries

Ingredients for vegan zucchini fries

  • Zucchini (I bet you yellow squash would work too!)
  • Rice flour (can substitute with all-purpose flour)
  • Panko Breadcrumbs (can substitute with a GF brand to make this recipe gluten-free)
  • Almond milk (any unsweetened plant-based milk works here)
  • Paprika
  • Garlic powder
  • Salt and pepper

cut zucchini sticks on a cutting board

Health Benefits of Zucchini

Zucchini is a Summer vegetable and it is actually packed with health benefits! Don’t let the word “fries” in this recipe fool you otherwise, my friends!

  • Aids with digestion
  • Promotes weight loss
  • Lowers blood sugar
  • Increases energy

Of course, some of these nutrients are lost in the cooking process, but they are baked instead of fried so we have that.

We can’t win at everything, right?

how to make zucchini fries

How to make baked zucchini fries

  1. Combine the rice flour and seasonings in a shallow bowl.
  2. Set up three “work stations”. The almond milk in one bowl, the flour mixture in a separate bowl, and the panko breadcrumbs on a plate.
  3. Dip a zucchini fry in the flour mixture, then dunk in the almond milk, then roll in the panko.
  4. Transfer the zucchini fry to a lined baking sheet. Repeat with all the fries!

zucchini fries on baking sheet before going into oven

What makes this zucchini fries recipe vegan?

We are not using eggs! Eggs are typically used to help bind the breadcrumbs to the zucchini, but here we are using almond milk instead.

tray of zucchini fries with ketchup

Best dipping sauce for zucchini fries

Serving Suggestions for baked zucchini fries

  • These baked zucchini fries would taste great paired with a vegan burger for a complete, plant-based meal
  • Pair with a big salad for a healthy meal

Best way to store and reheat zucchini fries

To reheat zucchini fries, it’s best to heat them in the oven at 350F for about 10 minutes. You CAN microwave them if you are impatient like me, but they will be limp.

Store zucchini fries in an airtight container in the fridge for 3-5 days.

hand dipping zucchini fry into ketchup

If you tried this vegan zucchini fries recipe, let me know in the comments below and share a photo using #mindfulavocado. I’d love to hear from you! Want to see more recipes? Let’s get social! CONNECT WITH ME on Facebook, Twitter, Instagram, or Pinterest to see what I’m currently cooking up!

More Great Vegan Side Dishes
Baked Avocado Fries
The BEST Hummus Recipe
Buffalo Cauliflower Bites
Vegan Macaroni Salad

closeup of zucchini fries

Crispy Baked Zucchini Fries

Print Recipe
Pin Recipe
These baked zucchini fries only require 8 ingredients and can be made in under 30 minutes. This vegan recipe is the ultimate healthy side dish!
Course Appetizer
Cuisine American
Keyword baked zucchini fries, healthy side dish recipe, summer zucchini recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 144kcal
Author Amanda

Ingredients

  • 2 medium zucchinis cut into fries
  • 1/3 cup almond milk can substitute with any unsweetened plant-based milk
  • 1/4 cup rice flour can substitute with all-purpose flour
  • 1-1+1/2 cup panko breadcrumbs
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon pepper

Instructions

  • Preheat oven to 450 degrees Fahrenheit.
  • Cut zucchini into fries.
  • Combine rice flour and seasonings into a shallow bowl and mix well. Pour the almond milk into a shallow bowl, and pour 1/2 cup of panko breadcrumbs on a plate.
  • Set up your "work stations": Flour mixture, almond milk, and panko breadcrumbs.
  • Take a zucchini fry and roll in the flour mixture until coated. Dunk in the almond milk, then coat in the panko breadcrumbs.
  • Transfer to your baking sheet and repeat with all the zucchini fries. Tip: Use one hand as your dry hand and the other hand for dipping in the almond milk. This helps to keep things clean! Add more panko breadcrumbs when the plate gets empty.
  • Bake the zucchini fries for 20 minutes. Optional; broil them for 2-3 minutes to get them nice and golden brown! Serve warm with ketchup or your favorite dipping sauce.

Notes

  • To reheat zucchini fries, it's best to heat them in the oven at 350F for about 10 minutes. You can microwave them, but they will be soft and not crispy.
  • Store zucchini fries in an airtight container in the fridge for 3-5 days.
 

Nutrition

Serving: 1serving (1/6 recipe) | Calories: 144kcal | Carbohydrates: 22.8g | Protein: 4.4g | Fat: 4.4g | Saturated Fat: 3.1g | Sodium: 532mg | Potassium: 362mg | Fiber: 2.5g | Sugar: 3.5g | Calcium: 53mg | Iron: 2mg
Tried this recipe?Mention @themindfulavocado or tag #mindfulavocado!

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