Baked Parmesan Zucchini Curly Fries

Baked Parmesan Zucchini Curly Fries

5 Reviews
From:, April 2019

This healthy recipe combines two bar food favorites—fried zucchini and curly fries—into one tempting package. Serve these baked zucchini fries with a simple dipping sauce made with ranch dressing and marinara sauce for a crowd-pleasing appetizer or a side dish for burgers, chicken or pizza. No matter what you serve them with, they're a fun way to eat more vegetables for kids and adults alike.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • Cooking spray
  • ¼ cup cornstarch
  • 4 large egg whites, lightly beaten
  • 1 cup panko (Japanese-style breadcrumbs)
  • ¾ ounce Parmesan cheese, finely grated (see Tip)
  • 1½ teaspoons dried oregano
  • 12 ounces spiralized zucchini noodles (see Tip)
  • ¼ teaspoon salt
  • ¼ cup light ranch dressing
  • ¼ cup lower-sodium marinara sauce


  • Prep

  • Ready In

  1. Preheat oven to 425°F. Line 2 baking sheets with parchment paper; coat with cooking spray. Place cornstarch in a shallow dish. Place egg whites in a separate shallow dish. Stir together panko, Parmesan and oregano in a third shallow dish.
  2. Coarsely chop zucchini noodles into 5- or 6-inch-long pieces. Working in batches, dredge the noodles in the cornstarch; shake off excess. Dredge in the egg whites; shake off excess. Dredge in the panko mixture; shake off excess. Arrange the noodles, well spaced apart, in a single layer on the prepared baking sheets. Coat with cooking spray.
  3. Bake until golden and crispy, 10 to 12 minutes. Remove from oven; sprinkle with salt.
  4. Combine ranch and marinara in a shallow bowl; serve alongside the fries.
  • Tips: Finely grate Parmesan using the medium holes of box grater (you should get about ¼ cup).
  • Look for a package of fresh zucchini noodles in the produce department, or make your own zucchini noodles; you'll need about 3 medium or 2 large zucchini for 12 ounces of zoodles.
  • Equipment: Parchment paper

Nutrition information

  • Serving size: 1 cup fries & 2 Tbsp. sauce
  • Per serving: 137 calories; 4 g fat(1 g sat); 2 g fiber; 18 g carbohydrates; 6 g protein; 2 mcg folate; 4 mg cholesterol; 2 g sugars; 0 g added sugars; 101 IU vitamin A; 0 mg vitamin C; 48 mg calcium; 1 mg iron; 340 mg sodium; 240 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, ½ fat, ½ vegetable

Reviews 5

August 24, 2019
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By: Megan Manson
Tasty but the zucchini needed to drain more after the egg dipping. My crumb mixture got too wet so it stopped adhering before I got to coat all the zucchini.
August 12, 2019
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My husband had major doubts when he saw zucchini and egg whites--it was really divine. Baked closer to 20 minutes, had yogurt chipotle dressing left over so dipped in that--great!
August 03, 2019
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By: Dianne Alexander
We cooked them in an air fryer and they were crispy and delicious!
July 23, 2019
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By: Jen
Turned out great, one large zucchini makes A LOT! Better fresh than as leftovers
May 01, 2019
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By: GDCgrma
I made as written and loved them! I will make them again. I want to make them for the little boy I watch. I think he will like them too.
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