Gluten-Free Zucchini Fries Baked or Air Fried

How to oven bake & air fry crispy, healthy parmesan zucchini fries coated in eggs and a savory blend of parmesan cheese and flavorful herbs, air-fried or baked to perfection. Satisfies your craving for something crispy and savory without the excess oil and calories.

How to oven bake & air fry crispy, healthy parmesan zucchini fries dipped in egg, 2 parmesan cheeses, garlic & onion powders & Italian herbs

Make my Gluten-Free Zucchini Fries with almond flour, parmesan cheese and garlic. These yummy, crispy zucchini sticks are quickly baked in the oven or an air fryer for a healthy and delicious snack, appetizer, lunch, or dinner side dish.

Half the fun of eating gluten free zucchini fries of any kind is dipping them in a delicious sauce. My absolutely favorite way to eat these parmesan zucchini fries is dipped in my homemade greek yogurt ranch dressing.

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Why You’ll Love This Parmesan Zucchini Fries Recipe

  • They’re easy to prep and only take 8 minutes to cook in an air fryer or 20 minutes in the oven.
  • They are crispy on the outside and tender on the inside.
  • They are much healthier than french fries.
  • All the simple ingredients are easily digestible for a gentle tummy.

Ingredients & Substitutions

Here is all you need to make the best-baked zucchini fries in an air fryer or oven:

Zucchini: If you don’t have zucchini, you can try using other vegetables like eggplant or yellow squash as a substitute.

Egg: If you have an egg allergy or prefer vegan zucchini fries, you can use a flaxseed or chia seed egg as a replacement.

Grated Parmesan Cheese: You can also use pecorino cheese. I prefer to buy block cheese and shred it myself to avoid the added cellulose coating in storebought pre-shredded cheese.

Powdered Parmesan Cheese: If you don’t have powdered parmesan, you can grind the block parmesan in a food processor or use grated parmesan.

Almond Flour: Substitute almond flour with any gluten-free flour, oat flour, breadcrumbs, or even crushed crackers.

Garlic Powder and Onion Powder: Fresh minced garlic and onion can be used as a substitute. Use one clove of garlic (minced) and one tablespoon of finely chopped onion.

Italian Seasoning: You can omit or make your own blend by combining equal parts dried oregano, basil, thyme, rosemary, and marjoram.

Avocado or Olive Oil: Any cooking oil with a neutral flavor can be used for spraying, such as vegetable oil or canola oil.

How to Make My Healthy Parmesan Zucchini Fries Recipe

Step 1. Prepare the Pan

If baking these in your oven, preheat it to 425° F. It works best to bake these on wire rack on a baking sheet so the air can circulate around the fries. Line your baking pan with aluminum foil or parchment paper for easy clean-up.

If baking these in your air fryer, lightly spray the tray or bottom of the basket with a non-aerosol avocado or olive oil to prevent the fries from sticking. You should not use a pressurized cooking spray such as PAM in an air fryer because it can damage the lining of the air fryer basket.

Step 2. Prep the Zucchini

Rinse and dry two medium zucchinis. On a cutting board, slice off the ends and then slice them in half. Then slice each half in halves vertically and then in halves two more times until you have a total of sixteen zucchini fries per zucchini. 

Using a paper towel or dish towel squeeze out any excess moisture from the flesh sides of the zucchini fries.

Mixing cranberries into muffin batter.

Step 3. Dip the Zucchini Fries

Add one egg to a shallow dish and whisk with a fork until well blended.

Combine the grated parmesan cheeses, optional almond flour, Italian herbs, garlic powder, onion powder, and salt in a separate shallow dish and mix until well blended.

Adding wet ingredients to muffin batter.
Mixing cranberries into muffin batter.

Use one hand to dip a zucchini fry in the egg dish. Using the same hand, place it in the seasoning dish. Use your other hand to sprinkle or roll the zucchini fry in the cheese and seasonings. Place the coated fry in the air fryer basket or the baking sheet skin-side down. Assigning one hand to each dish will minimize the amount of egg/cheese mixture combined you get on them 🙂 

Then lightly spray the fries with either avocado or olive oil.

Step 5. Oven Bake or Air Fry the Zucchini Sticks

If using your air fryer, bake the fries at 400° F for 8 minutes or until golden and crispy on top.

If using your oven, bake the fries at 425° F for 20-25 minutes or until golden and crispy on top.

These taste best when served immediately. They will soften as they cool. You can reheat them in a microwave. They will be soft but will taste delicious. Or, you can place them cold back in your air fryer basket and bake them for 2-3 minutes at 380° F to crisp them up again.

Mixing cranberries into muffin batter.

Gluten Free Air Fryer Zucchini Sticks Recipe Notes

Moisture Control: Thoroughly dry the zucchini fries with a paper towel to remove excess moisture. This helps in achieving a crispier texture when baking.

Coating Process: To minimize mess, use one hand to dip zucchini in the egg mixture and the other to coat it with the cheese and seasonings. This helps prevent excessive mixing of egg and cheese.

Oil Spraying: Use a non-aerosol avocado or olive oil for spraying. Avoid pressurized cooking sprays, as they may damage the air fryer basket lining.

Reheating: If the fries soften upon cooling, reheat in a microwave for a softer texture or use the air fryer for a few minutes at 380°F to regain crispiness.

Serving Tip: These zucchini fries are best enjoyed immediately while crispy. Serve as a snack or side dish for optimal taste and texture.

Serving Suggestions:

Experiment with dipping sauces like marinara, garlic aioli, or tzatziki to enhance the flavor profile. Adjust the seasoning quantities to suit your taste preferences. You can also add additional herbs or spices for more flavor complexity.

Refrigeration: Store any leftover baked zucchini fries in an airtight container in the refrigerator. They should be consumed within 2-3 days for the best quality.

Reheating: To maintain crispiness, reheat the refrigerated gluten free baked zucchini fries in an oven or air fryer rather than a microwave. This will help them regain their original texture.

Freezing: While zucchini fries are best enjoyed fresh, you can freeze them for longer storage. Arrange the fries in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer bag or container, separating layers with parchment paper. Label with the date.

Thawing: When ready to eat, thaw frozen zucchini fries in the refrigerator before reheating. Avoid thawing at room temperature to prevent sogginess.

Reheating from Frozen: If reheating from frozen, place the fries directly in a preheated oven or air fryer. Add a few extra minutes to the cooking time to ensure they are thoroughly heated.

Crispiness Retention: While reheating, consider using the air fryer to best restore the fries’ crispiness. Monitor closely to prevent overcooking.

Can I use other vegetables besides zucchini for this recipe?
Yes, you can experiment with vegetables like eggplant or yellow squash as substitutes.

What can I use as an egg substitute for this recipe?
A flaxseed or chia seed egg can be used as a replacement. Mix 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water and let it sit to form a gel-like consistency.

Can I use pre-shredded parmesan cheese instead of grating it from a block?
Yes, pre-shredded parmesan can be used as a convenient alternative. Keep in mind it may be coated in cellulose if you want to avoid any artificial ingredients.

How do I prevent the air fryer zucchini fries from becoming soggy?
Thoroughly dry the zucchini to remove excess moisture before coating. Additionally, use the air fryer or bake on a wire rack for optimal crispiness.

Can I make these ahead of time and reheat them?
While they taste best when served immediately, you can refrigerate leftovers and reheat them in an oven or air fryer. They may not be as crispy after reheating.

How to oven bake & air fry crispy, healthy parmesan zucchini fries dipped in egg, 2 parmesan cheeses, garlic & onion powders & Italian herbs

Gluten-Free Zucchini Fries Baked or Air-Fryer

Gluten-Free diet-friendly recipe
How to oven bake & air fry crispy, healthy parmesan gluten-free zucchini fries coated in eggs and a savory blend of parmesan cheese and flavorful herbs, air-fried or baked to perfection. Satisfies your craving for something crispy and savory without the excess oil and calories.
5 from 1 vote
Servings 8
Prep Time 15 minutes
Cook Time 10 minutes

Equipment

  • 1 air fryer or oven

Ingredients
  

  • 2 zucchini
  • 1 egg
  • 1/2 cup grated parmesan cheese (block)
  • 1/4 cup grated parmesan cheese (powdered)
  • 2 tablespoons almond flour
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon salt
  • dash pepper

Instructions
 

  • If baking these in your oven, preheat it to 425° F. It works best to bake these on wire rack on a baking sheet so the air can circulate around the fries. Line your baking pan with aluminum foil or parchment paper for easy clean-up.
    If baking these in your air fryer, lightly spray the tray or bottom of the basket with a non-aerosol avocado or olive oil to prevent the fries from sticking. You should not use a pressurized cooking spray such as PAM in an air fryer because it can damage the lining of the air fryer basket.
  • Rinse and dry two medium zucchinis. On a cutting board, slice off the ends and then slice them in half. Then slice each half in halves vertically and then in halves two more times until you have a total of sixteen zucchini fries per zucchini. 
    Using a paper towel or dish towel squeeze out any excess moisture from the flesh sides of the zucchini fries.
  • Add one egg to a shallow dish and whisk with a fork until well blended.
    Combine the grated parmesan cheeses, optional almond flour, Italian herbs, garlic powder, onion powder, and salt in a separate shallow dish and mix until well blended.
  • Use one hand to dip a zucchini fry in the egg dish. Using the same hand, place it in the seasoning dish. Use your other hand to sprinkle or roll the zucchini fry in the cheese and seasonings. Place the coated fry in the air fryer basket or the baking sheet skin-side down. Assigning one hand to each dish will minimize the amount of egg/cheese mixture combined you get on them 🙂 
    Then lightly spray the fries with either avocado or olive oil.
  • If using your air fryer, bake the fries at 400° F for 8 minutes or until golden and crispy on top.
    If using your oven, bake the fries at 425° F for 20-25 minutes or until golden and crispy on top.
    These taste best when served immediately. They will soften as they cool. You can reheat them in a microwave. They will be soft but will taste delicious. Or, you can place them cold back in your air fryer basket and bake them for 2-3 minutes at 380° F to crisp them up again.

Video

YouTube video

Nutrition

Calories: 112kcalCarbohydrates: 5gProtein: 7gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gTrans Fat: 0.003gCholesterol: 27mgSodium: 312mgPotassium: 157mgFiber: 2gSugar: 2gVitamin A: 212IUVitamin C: 9mgCalcium: 142mgIron: 1mg
Keyword air fryer, almond flour, fries, gluten free, healthy, parmesan, zucchini
Did you make this recipe?Please let me know in the comments below how it turned out 🙂

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