Zucchini Fries

Total Time:   22 min   Prep: 10 min  Cook:  12 min  Serves: 4
Difficulty: Easy

These fast-food fry knock-offs are not just tasty—they’re good for you, too. Swap any summer squash for the zucchini and try different seasoning mixes.


Olive oil cooking spray

4 spray(s)

Italian seasoning

1 tsp

All-purpose flour

1½ Tbsp

Table salt

¾ tsp



Dried plain breadcrumbs

¾ cup(s), panko-variety suggested

Uncooked zucchini

2 medium

Egg white(s)

2 large, whipped until frothy (almost soft peaks)


  1. Preheat oven to 425ºF. Coat a baking sheet with cooking spray. In a small bowl, mix together Italian seasoning, flour and salt. Place bread crumbs in another small bowl.

2. Slice each zucchini in half lengthwise and then each half into 2 pieces widthwise. Next slice each zucchini chunk into 4 fries. Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in bread crumbs. Place coated zucchini on prepared baking sheet and repeat with remaining ingredients; liberally coat with cooking spray.

3. Roast, turning once, until desired crispness, about 12 minutes. Yields about 8 fries per serving.


Use this technique with any summer squash or eggplant. It also works great with thick-cut onion rings or even green tomatoes.For extra crispy fries, increase the oven temperature to 500ºF and knock 2 minutes off the cooking time.