These easy oven-baked veggie fries are made from thick slices of zucchini dipped in a seasoned breadcrumb batter. Served with an herbed buttermilk dipping sauce, they're so good, you may just prefer them over regular potato fries!

Source: Diabetic Living Magazine


Recipe Summary test

30 mins
50 mins


Zucchini Fries
Dipping Sauce


Instructions Checklist
  • Preheat oven to 450 degrees F. Line a large baking sheet with foil. Coat the foil with cooking spray; set aside.

  • Place 1/4 cup flour in a resealable plastic bag. Add zucchini to the bag; seal the bag and toss to coat. Remove the zucchini from the bag.

  • Combine egg whites and 1/4 cup buttermilk in a shallow dish. Combine the remaining 1/4 cup flour, the breadcrumbs, and seasoning blend in a small bowl. Working in batches, place one-fourth of the breadcrumb mixture in the previously used resealable plastic bag. Dip one-fourth of the zucchini sticks in the egg white mixture and drain off any excess. Transfer the zucchini to the breadcrumb mixture in the bag; seal the bag and toss until all sides of the zucchini sticks are coated with the breadcrumb mixture. Remove the coated zucchini from the bag. Add another one-fourth of the breadcrumb mixture to the bag along with one-fourth more of the zucchini. Continue until all of the zucchini has been coated. Arrange the coated zucchini fries in a single layer on the prepared baking sheet. Coat the fries with cooking spray.

  • Bake on the center rack of the oven for 7 minutes. Turn the zucchini fries and coat with cooking spray. Bake for about 7 minutes more or until the coating is crisp and golden and the zucchini is tender.

  • Meanwhile, combine yogurt and 1/3 cup buttermilk in a small bowl. Stir in chives, parsley, dill, garlic, onion powder, ground pepper, and cayenne pepper. Serve the zucchini fries with the dipping sauce.

Nutrition Facts

6-7 zucchini sticks and about 2 1/2 tablespoons dip
94 calories; protein 5.7g; carbohydrates 15.3g; dietary fiber 2.1g; sugars 4.8g; fat 1g; saturated fat 0.2g; cholesterol 1.1mg; vitamin a iu 227.8IU; vitamin c 13.9mg; folate 25.2mcg; calcium 96.8mg; iron 0.9mg; magnesium 30.7mg; potassium 326.4mg; sodium 122.7mg.

1 vegetable, 1/2 lean protein, 1/2 starch