Adventures in Healthier Eating with 2 Kids and a Picky Husband

Baked Zucchini Fries

4 WWPP Posted by 7 years ago 27 Comments

Making the tilapia last night reminded me of another breaded favorite of mine, the zucchini fry. Yes, yes I know they aren’t really fries but when you are craving something and want that fry like experience, dipping in ketchup and all, this may satisfy you.

The toddler and I knocked off a batch for lunch today. However, the husband won’t go near them with a ten foot pole. Fine be me, I don’t want to share anyway. :~)Baked Zucchini Fries

  • 1 medium-large zucchini cut into large fry like pieces
  • ½ cup (30g) Fiber One Cereal (or All Bran)
  • ¼ cup (20g) Parmesan Cheese
  • ½-1 tsp onion powder
  • ½-1 tsp garlic powder
  • 1 tsp Italian Seasoning
  • Salt & Pepper
  • 1 egg beaten
  • Non-stick cooking spray

Preheat the broiler.

Place the cereal, parmesan cheese, and spices, in a blender or food processor to make the breading. Put the breading in a medium Ziploc bag.

Dip the zucchini slices in the beaten egg (you could use just the white) and drop about half the batch in the bag. Shake to coat. It will be easier to shake if there is air in the bag. Sometimes I blow a bit in the corner of the Ziploc before I seal completely.

Baked Zucchini Fries prep 1Baked Zucchini Fries prep 2Baked Zucchini Fries prep 2

Spray a foiled line cookie sheet with non-stick cooking spray and place the coated zucchini. Spray the tops with a little more coking spray.

Broil 2 racks from the top for about 2-3 minutes a side.

Approx Nutritional Information per serving
Servings Amt per Serving
2 1/2 of the batch
Calories Fat Fiber WWPs
154 7g 9g old: 3 new: 4
Sugar Sat Fat Carbs Protein
4g 3g 21g 11g

See other recipes using: fiber one cereal, zucchini


Discussion

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Discussion

There are 27 comments so far. Join in on the conversation.

    swizzlepop

    December 31, 2007

    OMG I LOVE these! I haven't made them in forever but they are right up there with the butternut squash fries. So delish you forget their healthy! I used egg whites in a carton when I made mine. The same recipe is yummy with cauliflower too! Reply

    Missy

    December 31, 2007

    Oh that looks fantastic. The boyfriend and I love zucchini and I'm always looking for new fun ways to make it! Thanks for the recipe! Reply

    mamalove

    December 31, 2007

    Yum, these sound awesome! You think I can just omit the cheese to make it dairy-free or would I need to replace it with anything? Reply

    workout mommy

    December 31, 2007

    These look DELICIOUS!! I will definitely have to try this recipe out. (even though I am cooking-challenged!) Thanks for sharing it! Reply

    roni

    January 2, 2008

    mamalove - Good question! I think you can but the cheese helps give it a little bit of the crunch and ads to the flavor of course. If you try it let me know how it comes out! Reply

    Sarah

    January 9, 2008

    I made these for dinner last night and LOVED them! The BF was not so fond of them, he said he prefers butternut fries. Reply

    Donna

    January 28, 2008

    Hi Roni--I made these over the weekend. Loved them! The husband loved them too--which was really shocking as he is all about 'real' fried food! Sadly, my children are not zucchini fans--but like you I don't like to share anyway!! Reply

    stephany

    February 14, 2008

    I have to thank you for this recipe. I & hubby loved them, and my 12 and 15 year old boys did too. I thought I would pass out when my youngest said "umm these are great Mom" and went back for more. Normally he complains about most vege dishes. Keep up the great recipes!! Reply

    nicole

    February 18, 2008

    these look great! i'll have to try them. is that all you cook them...6-8 minutes? are they supposed to have a bit of "crunch" to them still? i guess i'm just comparing them to other baked zucchini and eggplant recipes that take much longer to cook. thanks for all your ideas! Reply

    Mel

    March 21, 2008

    Roni, These where great except I ran out of eggs so I didnt coat them with egg and they where still great. I just went them a little with a sprinkle of water before I "breaded" them. Mel Reply

    Cindy

    March 27, 2008

    I made these for dinner tonight and they were great! Hubby liked them too. Thanks Roni! Reply

    Oven Fried Food Fest | GreenLiteBites

    August 11, 2008

    I just tried these this past weekend. Goodness....these are excellent! Thanks Roni for such a great idea. This is now one of my favorite recipes. They are so easy and quick to make. Reply

    Sara

    September 4, 2008

    These were good, but the breading didn't stay on so well. They were more like seasoned zucchini sticks (with a little coating). Any suggestions to make it stick better? Maybe if I press the coating rather than shaking it in the bag? I thought it got a little too soggy that way. Just a thought :) but still tasty! Good with yellow squash too. Reply

    Megan

    September 5, 2008

    Megan - Thanks for the feedback. To be honest, I don't use the bag technique that much anymore. I tend to just roll on a plate. That being said you do have to be delicate with them. Reply

    roni

    January 23, 2009

    These are A-Mazing. I am not a zucchini person but try to get it when I can. Mine did not come out crunchy but they were so tasty. I made them with the oat crusted talapia. So good! Thanks for the good recipes. Reply

    Annalisa

    April 27, 2009

    I was amazed at how good these were! I had them with a grilled cheese and tomato soup. I used sunburst/pattypan squash, cause they are what I happened to have. I also used Heritage O's cereal by Natures Path instead of the Fiber One (I try not to eat HFCS), and it worked great. I can't wait to make these again using zucchini! Thanks for the great and super easy recipe. Reply

    April

    May 20, 2009

    Can you freeze these zucchini fries? I ask because I have a toddler that might like them and it would be a great, quick snack to take out of the freezer and warm up a bit. I do that with sweet potato fries so I thought this would work too. Reply

    LIsa

    May 21, 2009

    Lisa - Good question. I'm a big fan of freezing but I'm not sure these will translate well. I can see them being real mushy once defrosted. BUT I always say it never hurts to try. If you do please let us know!! Reply

    roni

    November 20, 2009

    I just took these out of the oven for my dinner tonight and OMG they smell so good!! Unfortunately I have to cook my dinner before work, so I hope they stay okay for tonight. Reply

    Jennifer

    March 2, 2010

    Omg. Sooo good. I just made them and am trying them now. So delicious. I recently ran across your website and I love it. I love how you take all of the guess work out of everything by posting how many calories per serving. I think it is so great. I am definitely a fan now. Reply

    Frustrations and Fun! « Lady Downsize!

    January 11, 2011

    Any chance this will be updated with the new WW points values? I noticed the carbs and proteins aren't listed Reply

    Sara

    January 11, 2011

    I am considering updating all old recipes but I'm still figuring out the new points. For this one you really only have to count the breading. I'm still getting 2 points on the new plan. Reply

    Cheap, Healthy Zucchini and Eggplant: 134 Recipes | Cheap, Healthy Zucchini and Eggplant: 134 Recipes healty| Cheap, Healthy Zucchini and Eggplant: 134 Recipes > | healty foods | healty diet | healthy food

    January 12, 2011

    Thanks Roni! I know it's an endeavor! I was on the WW plan a year ago and went back to college...Well. unfortunately I gained it all back.....I have all of the new materials and then found your site! I LOVE what I have seen so far! thanks for all you do!!!!! Reply

    erica

    April 14, 2011

    those look amazing!! thanks!! I'm enjoying learning more at the #ZiplistLunch party now with you:) Reply