These fries are great as an appetizer with a dipping sauce, such as ranch dressing or marinara sauce, or alongside just about anything from burgers to fish. Have an air fryer? You can use that too!

EatingWell Magazine, July/August 2021


Credit: Jason Donnelly

Recipe Summary

20 mins
45 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425°F. Line a rimmed baking sheet with foil. Place a wire rack on top and coat with cooking spray. (Or to air-fry, see Tip.)

  • Place flour in a shallow dish. Whisk egg whites and water in another shallow dish until foamy. Combine breadcrumbs, Parmesan, rosemary, salt and pepper in a third shallow dish. Working in batches, toss zucchini (or summer squash) in the flour to coat. Dip in the egg white, shaking off the excess. Toss in the breadcrumb mixture, pressing to adhere. Transfer to the wire rack, spacing the fries close together without touching. Coat the fries with cooking spray.

  • Bake until golden and crispy, flipping once halfway, 20 to 25 minutes. Serve immediately.


To air-fry: Coat the air-fryer basket with cooking spray. Bread the fries as directed in Step 2, placing them in the basket. Coat the fries with cooking spray. Cook, in batches if necessary, at 360°F, flipping halfway, until golden and crispy, 10 to 12 minutes.

Nutrition Facts

3/4 cup
110 calories; fat 2g; cholesterol 4mg; sodium 403mg; carbohydrates 16g; dietary fiber 2g; protein 7g; sugars 3g; niacin equivalents 1mg; saturated fat 1g; vitamin a iu 264IU; potassium 335mg.