Low Calorie Air Fryer Zucchini Fries are a fresh and crunchy snack that’s light and perfect for anyone wanting a tasty treat without the extra calories. These fries are made from zucchini, coated with a crispy breading, and cooked in the air fryer to get that perfect golden finish without deep-frying.
I love making these zucchini fries because they’re so easy and come together quickly. Using the air fryer means they get wonderfully crispy on the outside while staying tender on the inside, and you don’t have to use much oil at all. It’s a great way to enjoy the feeling of fries but with a healthy twist.
My favorite way to eat these is with a simple dipping sauce like garlic yogurt or marinara. They’re great as a snack or a side dish with dinner, and everyone always asks for seconds. I find that they’re perfect for when I want something crunchy but don’t want to feel weighed down afterward.
Key Ingredients & Substitutions
Zucchini: Medium zucchinis work best for fries because they’re firm and not too watery. If zucchinis aren’t available, yellow squash is a good substitute with a slightly sweeter flavor.
Panko Breadcrumbs: These give a light, crispy coating. If you want gluten-free, try crushed rice cereal or gluten-free breadcrumbs. You can also skip them for a lighter version and use just cheese and seasoning.
Parmesan Cheese: This adds flavor and helps the crust brown nicely. For a dairy-free option, nutritional yeast can give a cheesy taste without cheese.
Eggs: Eggs help the coating stick to the zucchini. For an egg-free option, try a mixture of flaxseed and water (1 tbsp flaxseed + 3 tbsp water, let sit for a few minutes).
How Do I Get Crispy Fries in the Air Fryer?
Crispiness is key for zucchini fries! Here’s how I make sure they turn out golden and crunchy:
- Cut zucchini into similar-sized sticks so they cook evenly.
- Use panko breadcrumbs mixed with Parmesan for a crunchy coating.
- Lightly spray the fries with cooking oil before air frying to help browning.
- Avoid overcrowding the basket; cook in batches if needed to allow air circulation.
- Turn or shake the fries halfway through cooking to brown all sides.
- Check at 8 minutes, then add more time if needed, as air fryers can vary.
Patience and attention during cooking help get that perfect crisp! Enjoy your zucchini fries fresh out of the air fryer for best texture.
Equipment You’ll Need
- Air fryer – it crisps the zucchini fries quickly with little oil for a healthier snack.
- Mixing bowls – I find two handy: one for the egg wash and one for the breadcrumb mixture.
- Tongs or fork – makes dipping and turning zucchini sticks easy without messy fingers.
- Baking sheet or plate – you’ll need this to hold the coated fries before air frying.
- Cooking spray – helps the fries get golden and crispy without deep frying.
Flavor Variations & Add-Ins
- Try adding smoked paprika or cayenne to your breadcrumb mix for a spicy kick I love when craving heat.
- Swap Parmesan for nutritional yeast for a vegan cheesy flavor that’s also low calorie.
- Add finely chopped fresh herbs like basil or parsley to the coating for a fresh, herby taste.
- Mix some finely grated zucchini into the breadcrumb mix to boost veggies and keep fries moist.
How to Make Low Calorie Air Fryer Zucchini Fries
Ingredients You’ll Need:
For The Fries:
- 3 medium zucchinis
- ½ cup panko breadcrumbs (for extra crispiness)
- ¼ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ½ teaspoon paprika
- Salt and pepper, to taste
- 2 large eggs
- Cooking spray (olive oil or any neutral oil)
- Fresh parsley, chopped (optional, for garnish)
For Serving:
- Marinara sauce (for dipping)
Time You’ll Need:
This recipe takes about 10 minutes to prep the zucchini and coating, plus 8 to 12 minutes to air fry the fries. If you need to cook in batches to avoid crowding, add a few minutes more. In total, plan for around 20 minutes from start to finish.
Step-by-Step Instructions:
1. Prepare the Zucchini Fries:
Wash the zucchinis, trim the ends, and cut them into sticks about 3 inches long and ½ inch thick. This size ensures they cook evenly and get crispy.
2. Make the Breading Mix and Egg Wash:
In a shallow bowl, mix the panko breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, paprika, salt, and pepper. In a separate bowl, beat the eggs until smooth.
3. Coat the Zucchini Sticks:
Dip each zucchini stick into the beaten eggs, letting the extra drip off, then roll it in the breadcrumb mixture. Press gently so the coating sticks well. Lay the coated fries on a plate or baking sheet.
4. Air Fry the Fries:
Preheat your air fryer to 400°F (200°C) for 3-5 minutes. Lightly spray the basket with cooking spray, then arrange the zucchini fries in a single layer—don’t overcrowd! You might need to do this in batches. Spray the tops of the fries with a little more spray to help them crisp up.
Cook for 8 to 12 minutes, shaking or flipping the fries halfway through, until they’re golden and crunchy. The exact time varies depending on your air fryer and the thickness of your fries.
5. Serve and Enjoy:
Remove the fries and serve immediately. Sprinkle with chopped fresh parsley if you like, and offer marinara sauce or your favorite dip on the side. These zucchini fries taste best right away while they’re crispy and warm.
Can I Bake Zucchini Fries Instead of Air Frying?
Yes! Preheat your oven to 425°F (220°C) and bake the fries on a parchment-lined baking sheet for about 20-25 minutes, flipping halfway through. They won’t be quite as crispy as air fryer fries but still delicious and healthier than deep-fried.
How Do I Store Leftover Zucchini Fries?
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat them in the air fryer at 350°F for 3-5 minutes to help regain their crispiness. Avoid microwaving, as it can make them soggy.
Can I Use Other Vegetables Instead of Zucchini?
Definitely! This method works great with yellow squash, eggplant, or even carrot sticks. Just adjust cooking times based on thickness and moisture content.
What’s a Good Egg Substitute for a Vegan Version?
You can use a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, let sit for 5 minutes) to help the coating stick instead of regular eggs.
