Air Fryer Zucchini Fries

Crispy Air Fryer Zucchini Fries are an unbelievably healthy alternative to French fries. Low calorie and diet-friendly, try these zucchini sticks with my homemade Greek yogurt Ranch dip. Kid friendly recipe!

If you’re tired of eating the same old vegetables, it’s time to learn how to make air fryer zucchini fries. Crispy and finger-licking like French fries, but with a fraction of the calories and oil.

Zucchini fries are an awesome recipe for any occasion. As a side dish for burgers, for parties or as a healthy appetizer, these vegetables fries taste delicious on their own or dipped in a rich sauce.

If you don’t dip, enjoy only half

Back when I lived in Italy, there was a famous brand of chips with the slogan “if you don’t lick your fingers, you enjoy only half”. Well, I’ll borrow the slogan, adapt it to my fries and say:

“If you don’t dip, enjoy only half”

These zucchini sticks are the perfect match for dips and sauces. Cheese sauce, ketchup, BBQ sauce, mayo up until cajun sauce and garlic aioli, there’s an option for anyone. Or try my homemade Ranch dip. Made with Greek yogurt, it’s a healthy protein-packed alternative to the one you buy.

Why you will love air fryer zucchini fries?

Since making them for the first time, here at home we’ve been churning out zucchini fries on repeat. We love these air fryer zucchini sticks. And you will love them too, because…

• These fries are so finger-licking and crispy that you’ll never guess they are made from vegetables. Fresh-out-of-the-fryer taste, but air fried with a fraction of the oil.
• Zucchini sticks are a healthy recipe that is low in calories, low in fats, low in carbs, low in cholesterol and diet-friendly. Further, zucchini are a great source of vitamin C, vitamin B6, potassium and antioxidants.
• This is a kid-friendly recipe. Every one will love these fries, little ones included. Actually, zucchini fries are a great way to sneak in some greens into the diet of picky kids that don’t like veggies.
• Making zucchini fries in the air fryer is quick and simple. A recipe for anyone, kitchen-averse included.
• Air fryer veggie sticks are a versatile recipe for any occasion: dinner, lunch, snack, appetizers and parties.

The ingredients

The ingredients for air fryer zucchini fries can be clustered into three main categories: zucchini, ingredients for the egg wash, ingredients for the batter and ingredients for the Ranch dip. In the next lines you are going to find a thorough description of each, starting with the basics.

• Zucchini: for this recipe I recommend medium to large size zucchini.
• Oil spray: I used olive oil spray, but any kind of oil is fine.

Healthier egg wash:

• Egg: use a large fresh egg, do not omit.
• Milk of choice: use any unsweetened and unflavored milk you like, also dairy-free if it is necessary. My suggestions are cow milk, soy milk, almond milk, oat milk or rice milk.

Breading:

• Breadcrumbs: for healthier zucchini friers use whole-grain breadcrumbs with low sodium and no oil, gluten-free if you have allergies. Also panko bread crumbs work.
• Flour: the best flour for breading is all purpose flour, but you can also use whole-wheat flour, oat flour or gluten-free flours (read further for more substitutes).
• Parmesan cheese: the cheese adds extra taste and crispiness and will take your zucchini fries to the next level.
• Italian seasonings: a mix of dry basil, dry thyme, dry rosemary, and dry marjoram.
• Garlic powder: this gives a great flavor, also mince garlic works.
• Salt and pepper: add as much as you want, but remember that breadcrumbs and Parmesan cheese are already quite salty. Don’t overdo, it is better to fix the sapidity later on.

Healthy homemade Ranch dip:

• Greek yogurt: for a lower calorie Ranch dip, this recipe recommends nonfat Greek yogurt. Use full-fat Greek yogurt if you prefer.
• Seasonings: garlic powder, onion powder, dried basil, dried parsley, salt and pepper.

Substitutions and adaptations

Here is how to substitute the main ingredients and adapt this recipe to your dietary preferences. If substitutes for any of the ingredients above is not present, it means that it cannot be replaced.

• Egg: for low calorie zucchini fries you can swap it out for 2 egg whites, however the final result won’t be the same. If not strictly needed, I do not recommend it.
• Breadcrumbs: you can replace with panko breadcrumbs, finely crushed crackers or even rolled oats.
• Flour: use almond flour and make low carb zucchini fries in the air fryer.
• Parmesan cheese: switch for other types of grated cheese or nutritional yeast if you follow a dairy-free diet.
• Italian seasoning: as it is nothing but a mix of herbs, Italian seasonings can be substituted with a selection of dry basil, dry thyme, dry rosemary, and dry marjoram.
• Greek yogurt: good alternatives are Skyr, quark or any other firm yogurt, plant based if you prefer.

How to make zucchini fries in the air fryer?

Prepare the zucchini. Slice the zucchini in half, then half again, then into quarters. You should get zucchini sticks that are about 8 cm (3 inches) long. Optional but recommended, after cutting into slices, pat dry the vegetable slices in a paper towel to remove the excess moisture.

Make the egg wash and breading. Crack the egg in a medium bowl and quickly beaten with the milk. In a separate shallow bowl, combine the breadcrumbs with flour, Parmesan cheese, seasonings, salt and pepper.

Prepare the zucchini fries. Dip a couple slices of zucchini in the egg wash mixture and transfer to the breading. Using your hands, coat the zucchini on both sides. Line the zucchini sticks on a plate or baking sheet and spray with oil spray. Repeat this process until all zucchini are well coated.

Air fry zucchini fries. Working in batches, place the zucchini sticks in a single layer in the air fryer basket. Air fry at 200°C (400°F) for about 8 minutes, then flip and cook on the other side for 6 to 8 minutes more. Serve with your favorite dipping sauce or with my healthy Ranch dip.

How to make healthy dip for zucchini fries

These non-fried zucchini sticks come with a healthy Greek yogurt Ranch dip. And the best part is that you can make yours at home, it’s so simple. All you have to do is placing the Greek yogurt alongside all seasonings in a bowl and mix until smooth. Adjust with salt and pepper to your likings and here we go: a healthy and low calorie dip for your vegetable fries!

Storage instructions

For crispy fries, it’s best to eat them fresh out of the air fryer. If you have any, here is how to best store and reheat leftovers. 

• Store: After cooling, place in an airtight container in single layers separated by paper towels. Store in the fridge for a maximum of 3 days.
• Reheat: In the fridge, zucchini fries can get pretty soggy. To crips them up again, quickly air fry or pan fry.

Tips for the best zucchini fries

We came across zucchini fries no more than a month ago. But ever since then we’ve been air frying zucchini on an industrial scale. Going from soggy veggies to extra crispy zucchini fries, here are my top five lessons learned on the long road to success.

• After cutting into slices, pat dry the zucchini in a paper towel to remove the excess moisture.
• When coating the sticks with the egg wash and breading, work in small batches of 2 to 3 zucchini slices at the time. Do not dip in egg wash and breading all at once or you will make a mess.
• When placing the zucchini slices in the air fryer basket, line on a single layer, spacing them apart. It’s better to work in small batches because if the basket is overcrowded, the fries won’t bake throughly.
• After lining on the air fryer basket, spray olive oil all over the zucchini. For a crispy texture, each slice should be entirely covered.
• Serve straight out of the air fryer, when the fries are still warm and crispy.

FAQ – Air fryer zucchini fries

More healthy appetizers

• Zucchini pizza crust
• Chicken nuggets
• Simple zucchini fritters

Watch the video recipe