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spicy baked zucchini fries

Spicy Baked Zucchini Fries

4.89 from 9 votes
Created by Mariam E.
A healthy and delicious appetizer that can be served with many dishes or made as a side or snack dish.
Prep Time 10 mins
Total Time 30 mins
Course Appetizer, Side Dish
Cuisine American
Servings 4 people


  • 4 large Zucchinis cut into finger sized sticks
  • 1/2 cup oats flour
  • 2 whole eggs
  • Avocado or Olive Oil Spray

Panko Crumbs Mixture

  • 1 cup panko crumbs
  • 1/2 cup grated parmesan cheese
  • 1 tbsp paprika
  • 1 tsp cayene pepper (can reduce the amount if you have kids)
  • 1/2 tsp fine black pepper
  • 3/4 tsp salt
  • 1 tsp onion powder


  • Pre-heat oven to 425 degrees.
  • Place a parchment paper on a sheet pan (half sheet size) and have that ready.
  • Cut the zucchinis into finger sized sticks and place in a bowl.
  • In 3 other bowls, whisk the eggs in one, place the flour in the second and the panko mixture in the third.
  • Dip a piece of zucchini stick into the flour, then the egg wash and then the panko crumb mix to coat well.
  • Place the coated zucchini sticks on the sheet pan leaving about half an inch of space between each one. Repeat to finish the rest of the zucchini sticks.
  • Spray the zucchini fries with avocado or olive oil and bake in the oven for 15-20 minutes until they are golden/light brown in color.
  • Remove from the oven and let it rest for a few minutes before serving. Serve with your favorite dip.


Calories: 234kcal | Carbohydrates: 32g | Protein: 13g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 13mg | Sodium: 768mg | Potassium: 982mg | Fiber: 5g | Sugar: 9g | Vitamin A: 1591IU | Vitamin C: 58mg | Calcium: 230mg | Iron: 3mg
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