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–+ servings

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!
4servings
  • 174 kcal
  • P 11g
  • C 29g
  • F 4g
https://mattsfitchef.com/air-fryer-zucchini-fries/

Ingredients

  • 2 zucchini large
  • 1 egg
  • 60 ml (1/4 cup) milk of choice
  • 80 grams (2/3 cup) breadcrumbs also panko breadcrumbs
  • 40 grams (1/3 cup) all purpose flour or preferred flour
  • 4 tbsp Parmesan cheese
  • 1 tsp Italian seasonings or mix of dry herbs
  • 1/3 tsp garlic powder
  • salt and pepper to taste
  • olive oil spray

Healthy Ranch Dip

  • 120 grams (1/2 cup) Greek yogurt nonfat
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp dried basil
  • 1/4 tsp dried parsley
  • salt and pepper to taste

Instructions

  1. Slice the zucchini in half, then half again, then into quarters.
  2. Optional but recommended. After cutting into slices, pat dry the vegetable slices in a paper towel to remove the excess moisture. 
  3. Crack the egg in a medium bowl and quickly beaten with the milk.
  4. In a separate shallow bowl, combine breadcrumbs with flour, Parmesan cheese, seasonings, salt and pepper.
  5. Dip a couple slices of zucchini in the egg wash and transfer to the breading. Using your hands, coat the zucchini on both sides. Line the zucchini slices on a plate or baking sheet and spray with oil spray. Repeat this process until all zucchini are coated.
  6. Working in batches, place the zucchini fries 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.

Healthy Ranch Dip

  1. Add all ingredients to a bowl and mix until smoothly combined.

Notes

If you don't have an air fryer, bake the sticks in hot oven at 215°C (425°F) for about 25 to 30 minutes, flipping halfway through.