Name: Low-Calorie Air Fryer Zucchini Fries
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 2 medium zucchinis, sliced into fry-sized strips; 1/2 cup whole wheat breadcrumbs; 1/4 cup grated Parmesan cheese; 1 teaspoon garlic powder; 1/2 teaspoon paprika; Salt and black pepper, to taste; 2 eggs, beaten; Olive oil spray

These low-calorie air fryer zucchini fries are everything I want in a healthy snack—crispy, golden, and perfectly seasoned. With a crunchy breadcrumb and Parmesan coating and a tender zucchini center, they satisfy my fry cravings without the extra calories or grease. I often make them as a guilt-free side dish or a quick snack when I’m craving something savory and satisfying.

Why You’ll Love This Recipe

I love how these zucchini fries give me all the texture and flavor of regular fries, but with fewer calories and more nutrients. They come together quickly, making them ideal for busy weeknights or weekend appetizers. Since they’re air fried, I can avoid deep frying and still get that irresistible crispy texture. Plus, they’re kid-friendly, vegetarian, and easy to make gluten-free if needed.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 medium zucchinis, sliced into fry-sized strips

1/2 cup whole wheat breadcrumbs

1/4 cup grated Parmesan cheese

1 teaspoon garlic powder

1/2 teaspoon paprika

Salt and black pepper, to taste

2 eggs, beaten

Olive oil spray

Directions

I preheat the air fryer to 400°F (200°C) for about 5 minutes.

I slice the zucchinis into even-sized fries and pat them dry with a paper towel to remove excess moisture.

In a shallow bowl, I mix together the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.

I dip each zucchini strip into the beaten eggs, then coat them in the breadcrumb mixture, pressing gently so the coating sticks.

I place the coated fries in a single layer in the air fryer basket. If needed, I cook in batches to avoid overcrowding.

Then I lightly spray the fries with olive oil spray.

I air fry them at 400°F (200°C) for 8–10 minutes, flipping halfway through, until golden brown and crispy.

I serve them immediately—either on their own or with my favorite dipping sauce.

Servings and timing

Servings: 4 servings

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Calories per serving: 110 kcal

Variations

When I want to mix things up, I try using panko instead of whole wheat breadcrumbs for a lighter crunch. To make it gluten-free, I swap in gluten-free breadcrumbs. For extra flavor, I sometimes add Italian seasoning or chili flakes to the breadcrumb mix. I’ve also made a dairy-free version by skipping the Parmesan and using nutritional yeast instead.

Storage/Reheating

If I have leftovers, I store them in an airtight container in the fridge for up to 2 days. To reheat, I pop them back in the air fryer at 375°F for about 3–4 minutes to bring back the crispiness. I avoid the microwave, since it tends to make them soggy.

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FAQs

How do I keep zucchini fries from getting soggy?

I always pat the zucchini dry before breading and make sure not to overcrowd the air fryer basket. Spraying with oil also helps get a crispy finish.

Can I make these zucchini fries without an air fryer?

Yes, I’ve baked them in the oven at 425°F (220°C) for 20–25 minutes, flipping once halfway. They’re still delicious, though not quite as crispy.

Are these zucchini fries low-carb?

They’re lower in carbs than regular fries, but if I want to cut carbs even more, I use almond flour or crushed pork rinds instead of breadcrumbs.

Can I prepare them ahead of time?

I find it best to prep the zucchini and breadcrumb mixture ahead of time, but I wait to bread and air fry them right before eating for the best texture.

What dipping sauces go well with zucchini fries?

I love serving them with marinara, garlic aioli, ranch, or even a spicy sriracha yogurt sauce for a little kick.

Conclusion

These low-calorie air fryer zucchini fries are one of my go-to recipes when I want something easy, crispy, and healthy. Whether I’m serving them as a side, an appetizer, or just a snack for myself, they always hit the spot. They’re simple to make, endlessly customizable, and perfect for anyone looking to enjoy fries the wholesome way.

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