Low Calorie Air Fryer Zucchini Fries

Why You’ll Love This Recipe

I enjoy this recipe because it’s quick, healthy, and versatile. The breaded coating gives the zucchini fries a satisfying crunch, and I can season them in so many different ways. I also like that they work as a side dish for burgers and sandwiches or as a stand-alone snack for movie night.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Medium zucchinis

• All-purpose flour (or whole wheat flour)

• Eggs, beaten

• Panko breadcrumbs

• Grated Parmesan cheese

• Garlic powder

• Paprika

• Salt and pepper to taste

• Cooking spray

Directions

1. I cut the zucchinis into fry-shaped sticks.

2. I set up three shallow bowls: one with flour, one with beaten eggs, and one with a mix of panko, Parmesan, garlic powder, paprika, salt, and pepper.

3. I dredge each zucchini stick in flour, dip it into the egg, then coat it in the breadcrumb mixture.

4. I preheat the air fryer to 400°F (200°C) and lightly spray the basket with cooking spray.

5. I arrange the zucchini fries in a single layer, spraying lightly with cooking spray.

6. I air fry for 8–10 minutes, flipping halfway through, until golden and crispy.

7. I serve immediately with marinara sauce, ranch, or my favorite dip.

Servings and timing

This recipe serves 4 people. I usually spend 10 minutes prepping and 8–10 minutes cooking, so the total time is around 20 minutes.

Variations

• I sometimes swap panko for crushed cornflakes for extra crunch.

• I add Italian seasoning to the breadcrumb mix for a herby flavor.

• I make them spicy with cayenne pepper or chili powder.

• I use almond flour instead of all-purpose flour for a lower-carb option.

storage/reheating

I store leftovers in the fridge for up to 2 days. To reheat, I put them back in the air fryer at 375°F (190°C) for 3–4 minutes to restore crispiness.

FAQs

Can I make these without eggs?

Yes, I use milk or a dairy-free alternative as the wet dip instead of eggs.

Do I need to peel the zucchini?

No, I keep the skin on for texture and nutrients.

Can I bake these instead of air frying?

Yes, I bake them at 425°F (220°C) for 15–18 minutes, flipping halfway through.

How do I keep them from getting soggy?

I avoid overcrowding the air fryer and serve them right away for the best texture.

Can I freeze zucchini fries?

I don’t recommend freezing after cooking, but I can bread them ahead and freeze before air frying for a quick snack later.

Conclusion

I love making low calorie air fryer zucchini fries because they’re crisp, flavorful, and a healthier alternative to traditional fries. They come together quickly, satisfy my craving for something crunchy, and pair well with a variety of dips. It’s a recipe I turn to when I want something light yet indulgent.

Low Calorie Air Fryer Zucchini Fries

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Crispy, golden zucchini fries made in the air fryer for a light and healthy snack or side.

• Author: Sarah
• Prep Time: 8 minutes
• Cook Time: 10 minutes
• Total Time: 18 minutes
• Yield: 4 servings
• Category: Appetizer, Snack, Side Dish
• Method: Air Fryer
• Cuisine: American, Healthy
• Diet: Vegetarian

Ingredients

2 medium zucchinis, cut into fry-shaped sticks

½ cup panko breadcrumbs (use whole wheat or gluten-free if desired)

¼ cup grated Parmesan cheese (optional, omit for vegan)

1 tsp garlic powder

½ tsp smoked paprika

Salt and pepper, to taste

1 egg (or 3 tbsp plant-based milk for vegan)

Cooking spray

Cook Mode Prevent your screen from going dark

Instructions

Preheat air fryer to 400°F (200°C) for 3 minutes.

In a shallow bowl, whisk egg (or plant-based milk).

In another bowl, combine panko breadcrumbs, Parmesan, garlic powder, smoked paprika, salt, and pepper.

Dip each zucchini stick into egg, then coat in breadcrumb mixture.

Arrange zucchini fries in a single layer in the air fryer basket, lightly spraying with cooking spray.

Air fry for 8–10 minutes, flipping halfway, until golden brown and crispy.

Serve hot with marinara sauce, ranch, or your favorite dip.

Notes

For extra crispiness, lightly coat zucchini with cornstarch before dipping.

Use nutritional yeast instead of Parmesan for a vegan cheesy flavor.

Avoid overcrowding the air fryer—cook in batches if needed.

These are best served immediately for peak crunch.