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Home » Recipes » Vegetable

November 30, 2022 Air Fryer

Air Fryer Zucchini Fries

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The best way to eat your veggies is to cut a zucchini into sticks, place them in the air fryer, and turn them into fries! 

The best way to eat your veggies is to cut a zucchini into sticks, place them in the air fryer, and turn them into fries! 

I know you have an old zucchini laying around your fridge. For some reason, I always do. The best way for me to force myself to eat the zucchini before it goes bad is to pop it in the air fryer and make fries! This is such a fun and delicious way to eat your vegetables. Zucchini sticks really make for the perfect snack.

These are packed with cheesy and herb-y flavor. You will be asking for more everyday!

If you have tried my zucchini chips recipe, you will love this!

Why I Love Zucchini Sticks

If you are looking for a way to add more vegetables into your daily routine, looking to use up the veggies in your fridge, or if you are on a diet, this is perfect for you. I love making these because it really forces me to eat my vegetables. Zucchini fries are the most flavorful and delicious way to enjoy them.

These are lower carb and lower calories. Thanks to the air fryer and a light, cheesy breading that covers the sticks.

What You Need for Air Fryer Zucchini Sticks

You will obviously need an air fryer for your zucchini fries. I love my Ninja double basket. The one side is the perfect size to cook one serving of fries. You can also use a rack or toaster oven style air fryer; however, I do prefer the basket kind for this one.

  • Zucchini
  • Parmesan
  • Flour
  • Egg
  • Seasonings
ingredients

Zucchini - Of course, you will need some zucchini. However, I do love making this recipe with eggplant as well. That is amazing dipped in tomato sauce.

Parmesan and Flour - These two ingredients will make a delicious and crispy breading when the zucchini fries go in the air fryer. The parmesan really crisps up while the flour holds everything together.

I do use gluten free flour; however, you can substitute regular flour or another flour of your choice.

Egg - The egg will allow the breading to stick to the zucchini fries. I typically prefer liquid egg whites; however, I did use an actual egg here. Either one will work.

Seasonings - You cannot go wrong with an Italian style flavor here. I personally think that is the best; however, you can change things up and do something spicy, Ranch style, Mexican, or just about anything else.

How to Make Air Fryer Zucchini Fries

Start by preheating the air fryer to 375 degrees. This is a key step to ensuring you have crispy zucchini sticks.

Thoroughly wash the zucchini. Then, cut off the ends. Slice the zucchini in half, to make the zucchini shorter. After that, slice each half into half, to exposure the interior.

You will then slice each of those pieces into six or four sticks. I usually get 12 pieces total from the bottom, fatter, half and 8 sticks total from the top, skinny, half. However, it may vary depending on how big your zucchini is.

cutting zucchini sticks

Grab two small, shallow bowls. In one, whisk the egg until smooth. In the other, mix together the parmesan, flour and seasonings.

One by one, dip each zucchini stick in the egg mixture. Shake off any excess and place into the flour mixture. Completely coat that in the flour. Then, place in your greased air fryer.

Repeat that step for each zucchini stick, until all pieces are coated. However, do not over crowd the air fryer. Be sure not to let any zucchini touch each other. If not all of the sticks fit, do not bread the remaining until you are ready to cook them.

Air fry the zucchini fries for 3 minutes. Then, spray with cooking spray and cook for another 2 minutes.

Flip the zucchini fries over and spray with cooking spray. Then, air fry for another 5 minutes, or until desired wellness is reached.

zucchini fries in air fryer

Tips for the Crispiest Fries

Cut the fries into even shapes - this will ensure an even cook.

Preheat the air fryer - otherwise the fries are sitting in a cold basket waiting to be cooked. Otherwise, the coating will just melt into the zucchini and they will not be crispy.

Do not overcrowd the basket - or let the potatoes touch as this will ensure they are cooked well and evenly. 

If there are any remaining sticks that do not fit in the air fryer, wait to bread them. Otherwise, the coating will just melt into the zucchini and they will not be crispy.

Flip halfway through cooking - this will ensure both sides of the fries are cooked evenly. 

Use your favorite seasonings - I personally think that Italian style is the best; however, you can change things up and do something spicy, Ranch style, Mexican, or just about anything else.

Oven Version

If you do not have an air fryer, you can make these in the oven; however, I think they are best in the air fryer.

Line a baking tray with aluminum foil. Then, place an oven safe cooling rack on top of the baking tray. Grease that with cooking spray. This is what you will cook the steak on. 

Cook it in the oven, using the same steps as the air fryer. But, set the temperature to 400 degrees and cook the zucchini fries for 25-30 minutes. You will still need to flip and spray them halfway through.

Dipping Sauces

You can buy a store-bought dipping sauce, but, you can try some of my favorite recipes for your air fryer zucchini sticks!

  • Homemade Ranch with Greek Yogurt
  • Zero Point Marinara Sauce
  • Crema (if you are going Mexican style)

More Air Fryer Recipes

Loving the air fryer? Then, try out some more of my favorite air fryer recipes. 

  • Chicken Fries
  • Sweet Potato Fries
  • Apple Pie Filling
  • Stuffed Peppers
  • BBQ Chicken Thighs
  • Keto Chicken Nuggets

My Favorite Vegetable Recipes

Need some more vegetable recipes? Then, try some of my favorite veggie recipes.

  • Honey Roasted Carrots
  • Air Fryer Crispy Corn
  • Garlic Parm Zucchini Chips

If you loved this recipe, don't forget to give it FIVE STARS!


Air Fryer Zucchini Fries

I know you have an old zucchini laying around your fridge. For some reason, I always do. The best way for me to force myself to eat the zucchini before it goes bad is to pop it in the air fryer and make fries! This is such a fun and delicious way to eat your vegetables. Zucchini sticks really make for the perfect snack.

The best way to eat your veggies is to cut a zucchini into sticks, place them in the air fryer, and turn them into fries! 

Air Fryer Zucchini Fries

The best way to eat your veggies is to cut a zucchini into sticks, place them in the air fryer, and turn them into fries! 
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Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Appetizer, Side Dish, Sides
Servings 2 people
Calories 106 kcal

Equipment

  • Air Fryer

Ingredients
 

  • 1 zucchini
  • 1 egg
  • ¼ cup flour all-purpose
  • ¼ cup reduced fat parmesan cheese grated
  • 1 teaspoon seasoned salt
  • 2 tablespoons italian seasonings

Instructions

  • Start by preheating the air fryer to 375 degrees. This is a key step to ensuring you have crispy zucchini sticks. 
  • Thoroughly wash the zucchini. Then, cut off the ends. Slice the zucchini in half, to make the zucchini shorter. After that, slice each half into half, to exposure the interior. You will then slice each of those pieces into six or four sticks. I usually get 12 pieces total from the bottom, fatter, half and 8 sticks total from the top, skinny, half. However, it may vary depending on how big your zucchini is. 
  • Grab two small, shallow bowls. In one, whisk the egg until smooth. In the other, mix together the parmesan, flour and seasonings. 
  • One by one, dip each zucchini stick in the egg mixture. Shake off any excess and place into the flour mixture. Completely coat that in the flour. Then, place in your greased air fryer. 
  • Repeat that step for each zucchini stick, until all pieces are coated. However, do not over crowd the air fryer. Be sure not to let any zucchini touch each other. If not all of the sticks fit, do not bread the remaining until you are ready to cook them. 
  • Air fry the zucchini fries for 3 minutes. Then, spray with cooking spray and cook for another 2 minutes. 
  • Flip the zucchini fries over and spray with cooking spray. Then, air fry for another 5 minutes, or until desired wellness is reached. 

Nutrition

Calories: 106kcalCarbohydrates: 13gProtein: 6gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 87mgSodium: 1299mgPotassium: 366mgFiber: 3gSugar: 3gVitamin A: 438IUVitamin C: 18mgCalcium: 179mgIron: 3mg
Course Appetizer, Side Dish, Sides
Tried this recipe?Mention @Allie.Carte.Dishes or tag #alliecartedishes!
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Categories: Air Fryer Tags: air fryer, healthy recipe

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