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Hey there, snack lovers!
Are you ready to spice up your veggie game? I’ve got a treat for you!
Today, I’m sharing my crispy air fryer zucchini fries.
They’re golden, crunchy, and way healthier than regular fries.
Plus, making them in the air fryer is a total game-changer!
Get ready to munch on a guilt-free snack you won’t want to stop eating! Let’s get to it!
Suggestions for Ingredient Substitution
Zucchini can be replaced with eggplant or green beans for different textures and flavors while maintaining a similar nutritional profile. Cut eggplant into fry-shaped pieces and salt them to remove excess moisture before breading. Green beans can be used whole.
Flour can be substituted with almond flour or coconut flour for a gluten-free, low-carb option. Use slightly less almond or coconut flour as they absorb more moisture than wheat flour.
Breadcrumbs can be swapped with crushed pork rinds or a mixture of almond meal and nutritional yeast for a low-carb, gluten-free alternative. These options provide a crispy texture similar to traditional breadcrumbs. Adjust seasoning as needed, as pork rinds are often pre-seasoned. When using almond meal, you may need to increase cooking time slightly to achieve desired crispiness.
| Preparation Time | 10-15 minutes |
| Cooking Time | 9 minutes |
| Total Time | 19-24 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 25-30 g
- Fat: 30-35 g
- Carbohydrates: 65-75 g
Ingredients
- 3 average-sized zucchini
- 1 teaspoon salt (to taste)
- 1 teaspoon black pepper (to taste)
- 1 tablespoon italian spice mix
- 1/2 cup flour
- 2 large eggs
- 1 cup breadcrumb mix (panko or italian style)
- 1/3 cup grated parmesan cheese
- 2 tablespoons oil spray
Step 1: Prepare the Coating Mixtures
On a large plate, mix together the flour, salt, pepper, and Italian seasoning.
In a separate small bowl, whisk the eggs until well combined and smooth.
Set the whisked eggs aside for dipping.
In a medium-sized bowl, combine the bread crumbs and Parmesan cheese thoroughly.
These mixtures will be used to coat the zucchini fries.
Step 2: Cut and Coat the Zucchini Fries
Cut the zucchini into 3-inch long fry shapes.
Take each zucchini fry and dip it into the flour seasoning mixture, ensuring it is evenly coated.
Then, dip the fry into the whisked eggs, allowing any excess egg to drip off.
Finally, coat the fry in the Parmesan bread crumb mixture, pressing gently to adhere the crumbs.
Repeat this process for all zucchini fries.
Step 3: Air Fry the Zucchini Fries
Lightly coat the basket of the air fryer with cooking oil to prevent sticking.
Place the coated zucchini fries into the basket in a single layer, making sure not to overcrowd them.
Spray the zucchini fries with a light coat of cooking oil to help them crisp up.
Set the air fryer to 400°F and cook the zucchini fries for 9 minutes, or until they are golden brown and crispy.
Step 4: Serve and Enjoy
Once air fried, carefully remove the zucchini fries from the basket.
Serve them hot as a delicious and crunchy snack or side dish.
Enjoy the flavorful combination of Italian seasoning and Parmesan cheese with each bite!
