Everything-Bagel Zucchini Fries


The breading for these zucchini curly fries takes on the flavor of a classic everything bagel while the tangy, creamy sauce finishes off this fun appetizer that's perfect for a party or brunch. Store-bought everything seasoning can be loaded with salt, so it's best to make your own at home. Look for fresh and crisp-looking zucchini noodles in the produce section or make your own using a spiralizer. Soggy ones (or even the frozen variety) won't crisp up well.

Everything Bagel Zucchini Fries
Prep Time:
15 mins
Additional Time:
30 mins
Total Time:
45 mins
12 cups
Nutrition Profile:


  • ½ cup cornstarch

  • 6 large egg whites, lightly beaten

  • ¼ cup sesame seeds

  • ¼ cup dried minced garlic

  • ¼ cup dried onion flakes

  • 2 tablespoons poppy seeds

  • ¾ teaspoon salt

  • 3 cups panko breadcrumbs

  • Cooking spray

  • 1 pound spiral-cut zucchini noodles (about 4 cups)

  • 4 ounces whipped cream cheese (about 2/3 cup), softened

  • ¼ cup water

  • 3 tablespoons sour cream

  • 2 tablespoons thinly sliced fresh chives

  • 1 tablespoon cider vinegar


  1. Spread cornstarch in a shallow dish. Place egg whites in a second shallow dish.

  2. Combine sesame seeds, dried garlic, onion flakes and poppy seeds in a third shallow dish. Spoon 3 tablespoons of the mixture into a small bowl; stir in salt and reserve. Stir panko into the remaining sesame seed mixture in the dish.

  3. Preheat oven to 425 degrees F. Line 2 baking sheets with parchment paper; coat with cooking spray. Chop zucchini noodles into 5- or 6-inch-long pieces. Working in batches, dredge the zoodles in the cornstarch; shake off excess. Dredge in the egg whites; shake off excess. Dredge in the panko mixture; shake off excess. Arrange the zoodles in a single layer, spaced evenly, on the prepared baking sheets. Coat with cooking spray.

  4. Bake until golden and crispy, 10 to 12 minutes. Remove from oven; sprinkle with the reserved sesame seed mixture.

  5. Meanwhile, whisk cream cheese, water, sour cream, chives and vinegar in a small bowl; serve with the zucchini fries.


Equipment: Parchment paper

Nutrition Facts (per serving)

284 Calories
10g Fat
66g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 284
% Daily Value *
Total Carbohydrate 66g 24%
Dietary Fiber 3g 9%
Total Sugars 3g
Protein 9g 17%
Total Fat 10g 12%
Saturated Fat 4g 19%
Cholesterol 17mg 6%
Vitamin A 211IU 4%
Vitamin C 2mg 2%
Folate 12mcg 3%
Sodium 356mg 15%
Calcium 110mg 8%
Iron 1mg 6%
Magnesium 30mg 7%
Potassium 283mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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