And after being cooped up in my house for 2 months eating all the snacks, I need a lighter, healthier french fry alternative. Cut fresh zucchini into fries and coat in egg and then the perfectly seasoned Parmesan breadcrumb mixture.
In a shallow bowl, add 1/4 cup Italian breadcrumbs, 1/4 cup Parmesan cheese, 1/2 teaspoon garlic powder, 1/4 both teaspoon onion powder and paprika, and 1/4 teaspoon both kosher salt and black pepper. Transfer the zucchini into the bowl with the Parmesan and breadcrumbs and toss to coat.
Place on a wire rack, repeat with remaining zucchini and preheat your air fryer to 390°. An air fryer is a counter top appliance that requires less oil (anything from a few spritz to 1 tablespoon) yet produces crispy food that rivals most deep-fried foods.
Arrange the zucchini fries in an even layer and air fry for 5 to 6 minutes or until golden and crisp. In the meantime, make the basil ketchup by measuring and adding 1/2 cup ketchup plus 1/3 cup basil (loosely packed), 1 clove chopped garlic and some black pepper.
In a shallow bowl, add the Italian breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, kosher salt and black pepper. Crack the egg into a separate bowl, whisk to combine.
Work in batches, dipping the zucchini in the egg and letting any excess drip back into the bowl before adding them to the bowl with the Parmesan breadcrumbs. Roll to coat and transfer to a wire rack and repeat with remaining zucchini.
Use tongs or tip out onto a platter and repeat with remaining zucchini fries. In the bowl of your mini food process, add ketchup, basil, garlic and black pepper.
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Your daily values may be higher or lower depending on your calorie needs. **Nutrient information is not available for all ingredients.
Amount is based on available nutrient data. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
If you’re looking for a healthy snack, then these non-greasy fries will feed your craving and give you a serving of veggies, too. Dredged in pinko, bread crumbs, and Parmesan, and then flavored with garlic and salt, these zucchini fries are crispy and not the least bit greasy.
They taste great on their own or you could dip them in this awesome 3-ingredient Chick-fil-A sauce or in buttermilk ranch. However you serve them, you should definitely give these airfryerzucchinifries a try as a healthy alternative to other fried snacks.
Base : Zucchini, cut in strips for fries or rounds if you prefer chips Paleo version- Substitute coconut or almond flour for the bread crumbs in the dredge to make this zucchini fries recipe paleo-friendly.
Gluten-free version- Almond, coconut, or rice flour are great gluten-free options to replace the bread crumbs in these airfryerzucchinifries. Combine the pinko, bread crumbs, Parmesan, and salt in a bowl.
Because zucchini has a lot of moisture inside, you can release some excess liquid by sprinkling salt on the zucchini sticks and laying them out on a paper towel for about 20 minutes. The best way to reheat these airfryerzucchinifries and not lose any of the amazing crispy texture is to put them back in the air fryer and bake them at 400 degrees Fahrenheit for about 3-4 minutes.
Dredging 1 large egg 1 garlic clove 1/2 tsp salt divided Tips to make them extra crunchy Because zucchini has a lot of moisture inside, you can release some excess liquid by sprinkling salt on the zucchini sticks and laying them out on a paper towel for about 20 minutes.
Then bread and bake them. Another way to make them extra crunchy is to add a little more Pinko to the breading mixture and bake them for a few extra minutes in the air fryer to get a nice crispy exterior. I believe life is too short for bad coffee and boring meals.
That leaves plenty of room for enjoying zucchini fries guilt-free and in no time thanks to an air fryer. Breading: For low-carb and keto diets, we love using a mixture of almond flour and freshly grated Parmesan cheese.
2 medium zucchini 1 large egg beaten ½ cup almond flour or pinko/Italian breadcrumbs ½ cup Parmesan cheese grated 1 teaspoon Italian seasoning or seasoning of choice ½ teaspoon garlic powder optional Pinch of salt and pepper Oil for spraying olive or oil of choice In a shallow bowl, combine the almond flour (or bread crumbs), grated Parmesan, spices and a pinch of salt and pepper.
Breading options: To keep these zucchini fries low-carb and veto, opt-in for almond flour and avoid breadcrumbs. If you are not doing veto, go ahead and replace the almond flour with pinko bread crumbs.
You'll need three bowls here: one for the whisked eggs, one for the flour, and one for the seasoned bread crumbs. To coat the zucchini sticks, first dredge them in flour, then egg, then seasoned bread crumbs.
When reheating frozen sticks, they can either be thawed and cooked for about 10 minutes at 400 degrees F or you can keep them frozen and cook them a few minutes longer, likely 15-20 depending on how many and the size of your air fryer ! The extra material will help absorb some humidity to keep the leftover fries as crunchy as you can.
Flip halfway through cook time and spray again with oil. If you are using the air fryer oven, use the middle rack and select the Air Fry” function.
Calories: 165kcal | Carbohydrates: 26g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 82 mg | Sodium: 139 mg | Potassium: 340 mg | Fiber: 3g | Sugar: 3g | vitamin A: 1164IU | vitamin C: 14 mg | Calcium: 74 mg | Iron: 3 mg It is your responsibility as a consumer to read all labels to make sure the ingredients fit your dietary needs as well as calculate your own nutritional information as a double check.