Crispy, tender zucchini fries made with minimal oil in the air fryer—these are the kind of healthy snacks I never get tired of. They’re golden on the outside, soft on the inside, and full of flavor without all the calories of traditional fries.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
2 medium zucchini
1/4 cup breadcrumbs (preferably whole wheat)
1/4 cup grated Parmesan cheese
1 teaspoon garlic powder
1/2 teaspoon paprika
Salt and pepper to taste
1 egg, beaten
Cooking spray
Directions
I preheat my air fryer to 400°F (200°C).
I slice the zucchini into thin strips, about the size of classic fries.
In a shallow dish, I mix together the breadcrumbs, Parmesan, garlic powder, paprika, salt, and pepper.
In another dish, I beat the egg.
Each zucchini strip gets dipped into the egg, then coated in the breadcrumb mixture, pressing lightly so it sticks.
I spray the air fryer basket lightly with cooking spray and arrange the zucchini fries in a single layer.
Then I air fry them for 10–12 minutes at 400°F (200°C), shaking the basket halfway through so they cook evenly.
I serve them hot with my favorite dipping sauce.
Servings and timing
This recipe makes 4 servings.
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Calories: Approximately 110 kcal per serving
Variations
Sometimes I like to switch things up by adding Italian seasoning or smoked paprika to the breadcrumb mixture for a different flavor profile. For a spicier version, I add a pinch of cayenne. If I want a gluten-free option, I use almond flour or crushed gluten-free crackers instead of breadcrumbs.
Storage/Reheating
I store leftover zucchini fries in an airtight container in the fridge for up to 3 days. When I want to reheat them, I pop them back into the air fryer at 375°F for about 3–5 minutes. This brings back their crispiness better than using a microwave.
FAQs
How do I keep zucchini fries from getting soggy?
I make sure to cut the zucchini evenly and avoid overcrowding the air fryer basket. A light coating and proper air circulation help them crisp up perfectly.
Can I use panko instead of regular breadcrumbs?
Yes, I often use panko when I want extra crunch. It gives the fries a slightly lighter, crispier texture.
What sauces go well with these zucchini fries?
I like serving them with marinara sauce, ranch dressing, or a garlic aioli. Even Greek yogurt mixed with herbs works great.
Can I make these zucchini fries vegan?
Absolutely. I substitute the egg with a plant-based milk mixed with a tablespoon of flour to help the coating stick. I skip the Parmesan or use nutritional yeast instead.
Do I need to peel the zucchini first?
Nope, I leave the skin on. It adds texture, holds the shape better, and has nutrients I don’t want to miss.
Conclusion
These low calorie air fryer zucchini fries are one of my go-to healthy snacks. They’re quick, satisfying, and incredibly versatile. Whether I make them as a side or just to munch on, they always disappear fast. If I’m trying to eat lighter without giving up flavor, this is one recipe I keep coming back to.
Recipe:
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Low Calorie Air Fryer Zucchini Fries
- Total Time: 22 minutes
- Yield: 4 servings
- Diet: Low Calorie
Description
Crispy and flavorful zucchini fries made in the air fryer with minimal oil. A low-calorie, healthy snack or side dish that’s golden on the outside and tender on the inside.
Ingredients
2 medium zucchini
1/4 cup breadcrumbs (preferably whole wheat)
1/4 cup grated Parmesan cheese
1 teaspoon garlic powder
1/2 teaspoon paprika
Salt and pepper to taste
1 egg, beaten
Cooking spray
Instructions
- Preheat air fryer to 400°F (200°C).
- Slice the zucchini into thin strips, about the size of classic fries.
- In a shallow dish, mix together breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.
- In another dish, beat the egg.
- Dip each zucchini strip into the egg, then coat with the breadcrumb mixture, pressing lightly so it sticks.
- Spray the air fryer basket lightly with cooking spray and arrange zucchini fries in a single layer.
- Air fry for 10–12 minutes, shaking the basket halfway through for even cooking.
- Serve hot with your favorite dipping sauce.
Notes
Add Italian seasoning or smoked paprika to change up the flavor.
For a spicier version, add a pinch of cayenne pepper.
Use almond flour or crushed gluten-free crackers for a gluten-free option.
Store leftovers in the fridge up to 3 days; reheat in the air fryer at 375°F for 3–5 minutes.
Use panko for a crispier texture if desired.
Leave the zucchini skin on for added texture and nutrients.
Make it vegan by replacing egg with plant milk + flour and skipping Parmesan or using nutritional yeast.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Snack
- Method: Air Fryer
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 110 kcal
- Sugar: 2g
- Sodium: 180mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 6g
- Cholesterol: 40mg
