Air Fryer Zucchini Fries
These Air Fryer Zucchini Fries are incredibly crispy on the outside while staying tender on the inside. They transform ordinary zucchini into a snack that rivals traditional french fries with up to 80% less oil, and they cook in just 12 minutes. Perfect for sneaking vegetables into picky eaters' diets.
Equipment
- Air fryer - 4-6 quart capacity recommended
- Sharp knife
- Cutting board
- Shallow bowls or pie plates - 3 for breading station
- Paper towels
- Tongs or fork - for handling
- Measuring cups
- Measuring spoons
- Wire cooling rack - optional, for extra crispiness
Ingredients
- 3 medium zucchini - about 1.5 lbs or 680g, cut into 3-inch long x ½-inch thick fries
- 1 cup all-purpose flour - 120g
- 2 large eggs - beaten
- 1½ cups panko breadcrumbs - 150g
- ½ cup grated Parmesan cheese - 50g
- 1 teaspoon garlic powder - 3g
- 1 teaspoon Italian seasoning - 2g
- ½ teaspoon salt - 3g, plus extra for sprinkling
- ¼ teaspoon black pepper - 0.5g
- ¼ teaspoon paprika - 0.5g
- Cooking spray or olive oil mist
For Serving (optional)
- Burger sauce - for dipping
- Ranch dressing - or tzatziki sauce
- Marinara sauce
- Garlic aioli - or chipotle mayo
Instructions
- Wash and thoroughly dry the zucchini. Trim both ends, cut in half crosswise, then slice into ½-inch thick planks and sticks. Pat dry again with paper towels to remove excess moisture.
- Set up three shallow bowls: one with flour seasoned with salt and pepper, one with beaten eggs, and one with panko, Parmesan, garlic powder, Italian seasoning, salt, pepper, and paprika mixed together.
- Working in batches of 5-6, coat the zucchini in flour, then dip in egg, then press firmly into the breadcrumb mixture ensuring an even, complete coating on all sides.
- Preheat air fryer to 400°F (200°C) for 3-5 minutes. Lightly spray the basket with cooking spray to prevent sticking.
- Place breaded fries in a single layer in the air fryer basket with gaps between them for proper air circulation. Lightly spray the tops with cooking spray.
- Cook at 400°F (200°C) for 6 minutes, then flip carefully with tongs. Lightly spray the flipped side and continue cooking for another 5-6 minutes until golden brown and crispy.
- Remove fries from the basket using tongs and place on a wire rack or serving plate. Sprinkle immediately with salt and serve hot with your favorite dipping sauce.
Notes
- Choose firm, fresh zucchini that are medium-sized without soft spots or wrinkled skin for the best texture and flavor.
- Remove excess moisture by patting zucchini thoroughly dry before breading. For very watery zucchini, salt them lightly and let sit for 10 minutes, then pat dry again.
- Don't skip the flour layer – it creates a dry surface that helps the egg adhere and prevents the breading from sliding off during cooking.
- Press breadcrumbs firmly onto the zucchini to ensure they stick well and create an even, thick coating that gets extra crispy.
- Avoid overcrowding the basket by cooking in batches – proper air circulation is essential for achieving that crispy exterior.
- Flip halfway through cooking to ensure even browning and crispiness on all sides of each fry.
- Serve immediately for maximum crispiness, as the fries will soften as they cool and lose their ideal texture.
- For a spicy version, add ½-1 teaspoon cayenne pepper or red pepper flakes to the breadcrumb mixture.
- For gluten-free, use almond flour or gluten-free all-purpose flour and gluten-free breadcrumbs or crushed cornflakes.
- Store cooled leftovers in an airtight container lined with paper towels in the refrigerator for up to 2 days. Reheat in the air fryer at 375°F (190°C) for 3-4 minutes – avoid the microwave as it will make the breading soggy.
Nutrition
Serving: 1servingCalories: 185kcalCarbohydrates: 23gProtein: 10gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2gCholesterol: 98mgSodium: 485mgPotassium: 320mgFiber: 2gSugar: 3gVitamin A: 6IUVitamin C: 25mgCalcium: 12mgIron: 8mg
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