Description
Crispy and flavorful Air Fryer Zucchini Fries coated with Italian-seasoned flour, egg wash, and a Parmesan breadcrumb mixture, cooked to golden perfection for a healthy and delicious appetizer.
Ingredients
Scale
Zucchini Fries
- 2 medium zucchini, cut into 3 inch x 1/2 inch sticks
Breading Mixture
- 1/2 cup all-purpose flour
- 2 tsp Italian seasoning
- 1/2 tsp salt
- 1/4 tsp pepper
Egg Wash
- 2 large eggs
- 1 tbsp water
Breadcrumb Coating
- 1/2 cup Italian breadcrumbs or panko breadcrumbs
- 1/3 cup Parmesan cheese, finely grated
Other
- Cooking spray
Instructions
- Prepare Zucchini: Slice the zucchini into 3 inch long sticks, about the size of a French fry, setting them aside for breading.
- Mix Dry Coating: In a large bowl, combine the all-purpose flour, Italian seasoning, salt, and pepper thoroughly.
- Whisk Egg Wash: In a medium bowl, whisk together the eggs and water until the mixture is uniform and pale yellow.
- Combine Breadcrumb and Cheese: In another bowl, mix the Italian breadcrumbs with finely grated Parmesan cheese.
- Flour Coat: Dip each zucchini stick into the flour mixture, tossing gently to coat evenly, then shake off any excess flour.
- Egg Dip: Dip the floured zucchini sticks into the egg wash, making sure they are fully coated.
- Breadcrumb Coat: Transfer the zucchini sticks to the breadcrumb and Parmesan mixture, turning several times to coat them completely. Repeat with all sticks.
- Prepare Air Fryer: Spritz the bottom of the air fryer basket with cooking spray. Arrange the coated zucchini in a single layer without touching. Spritz the tops lightly with cooking spray.
- Cook: Air fry the zucchini fries at 385 degrees Fahrenheit for 10 minutes, until they are golden brown and crispy.
- Serve: Remove from air fryer and enjoy warm with your favorite dipping sauce if desired.
Notes
- Freezing is not recommended due to zucchini's high water content, which causes sogginess upon thawing.
- For baking, place a cooling rack inside a baking sheet to elevate the zucchini for better air circulation. Spritz with olive oil spray and bake at 425 degrees Fahrenheit for 22 minutes or until golden brown.
- Use canned finely grated Parmesan cheese for convenience and consistent texture.
- Ensure zucchini pieces do not touch in the air fryer basket to promote even cooking and crispiness.
Nutrition
- Serving Size: 1 serving
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 2 g
- Protein: 6 g
- Cholesterol: 55 mg
