Zucchini fries are a delicious and healthy alternative to traditional potato fries. They are crispy, crunchy, and full of flavor. Plus, they are easy to make in an air fryer, which makes them even healthier since they are not deep-fried in oil.
To make air fryer zucchini fries, all you need is zucchini, flour, eggs, and bread crumbs. You can add parmesan cheese or other seasonings to the bread crumbs for extra flavor. Simply cut the zucchini into fry-like shapes, dip them into the flour, egg, and bread crumb mixture, and place them in the air fryer. In just a few minutes, you will have crispy and delicious zucchini fries that are perfect as a snack or side dish.
Ingredients
When it comes to making air fryer zucchini fries, there are three main components to consider: the zucchini fries themselves, the breading, and the dipping sauce. Here’s what you’ll need for each:
For the Zucchini Fries
- 2 medium zucchini
- 1 tsp salt (adjust to taste)
- 1 tsp ground black pepper (adjust to taste)
- 1 tbsp Italian seasoning
- 1/2 cup flour
- 2 large eggs
- 1 cup bread crumbs (panko or Italian bread crumbs)
- Oil spray
For the Breading
- 1 cup panko bread crumbs
- 3/4 cup grated Parmesan cheese
- 2 teaspoons smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground chipotle pepper
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/3 cup all-purpose flour
- 1/2 cup crushed pork rinds (optional)
For the Dipping Sauce
- 1/2 cup ketchup
- 1 teaspoon dried oregano
- 1/4 teaspoon kosher salt
To make the zucchini fries, start by cutting the zucchini into 1/2 inch thick sticks. Sprinkle with salt and pepper to taste, and set aside.
Next, prepare the breading by mixing together the panko bread crumbs, grated Parmesan cheese, smoked paprika, garlic powder, chipotle pepper, salt, and pepper in a shallow dish. In a separate shallow dish, whisk together the flour and Italian seasoning. If you want an extra crispy coating, you can also add crushed pork rinds to the breading mixture.
In a third shallow dish, beat the eggs until frothy. Dip each zucchini stick into the flour mixture, shaking off any excess, then into the egg mixture, and finally into the breading mixture, pressing the mixture onto the zucchini sticks to coat them well.
Spray the air fryer basket with oil and place the breaded zucchini sticks in a single layer. Spray the tops of the zucchini sticks with oil. Cook in the air fryer at 400°F for 8-10 minutes, flipping halfway through, until the zucchini fries are golden brown and crispy.
While the zucchini fries are cooking, make the dipping sauce by mixing together the ketchup, dried oregano, and kosher salt in a small bowl.
Serve the zucchini fries hot with the dipping sauce on the side. Enjoy!
Preparation
Before getting started with the air fryer zucchini fries recipe, there are a few steps that need to be taken to ensure the best possible outcome. This section will cover everything you need to know about preparing the zucchini, breading, and cooking process.
Preheat the Air Fryer
The first step in preparing the air fryer zucchini fries is to preheat the air fryer to 400°F. This temperature will help ensure that the zucchini fries cook evenly and become crispy. It is important to note that different air fryers may require different preheating times, so be sure to consult your air fryer’s manual for specific instructions.
Prepare the Zucchini
To prepare the zucchini, start by washing and drying it thoroughly. Then, cut the zucchini into 3-inch long fries. It is important to make sure that the fries are all roughly the same size to ensure even cooking.
Prepare the Breading
The breading for the air fryer zucchini fries can be made with a variety of ingredients, including bread crumbs, flour, egg, smoked paprika, garlic powder, seasonings, crushed pork rinds, and kosher salt. To prepare the breading, start by mixing together the bread crumbs, seasonings, and crushed pork rinds in a shallow bowl. In a separate bowl, beat an egg. Finally, place flour in a third shallow bowl.
Cooking the Zucchini Fries
Once the zucchini fries and breading are prepared, it is time to cook them in the air fryer. Start by coating the air fryer basket with cooking oil and placing the zucchini fries into the basket in a single layer. Then, dip each fry into the flour, followed by the egg and the breading mixture. Be sure to coat each fry evenly.
Spray the zucchini with a light coat of cooking oil, and then air fry at 400°F for 9-10 minutes, flipping the fries halfway through. The zucchini fries should be golden and crispy when done. Serve them warm with your favorite dipping sauce.
In conclusion, preparing the zucchini, breading, and air fryer is crucial for getting the perfect crispy air fryer zucchini fries. By following these simple steps, you can enjoy a delicious and healthy snack that is sure to impress.
Serving and Storing
Serving Zucchini Fries
Zucchini fries are a perfect side dish for any meal. They are crispy, delicious, and healthy. You can serve them with your favorite dipping sauce such as ranch dressing, marinara, or tzatziki sauce. The zucchini fries are best when served right away, while they are still hot and crispy.
To serve zucchini fries, you can place them on a platter and garnish with fresh herbs such as parsley or cilantro. You can also sprinkle some grated parmesan cheese on top for added flavor. Serve with your favorite dipping sauce on the side.
Storing Leftover Zucchini Fries
If you have leftover zucchini fries, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply place them in the air fryer for a few minutes until they are hot and crispy again.
If you want to freeze the leftover zucchini fries, you can do so by placing them in a single layer on a baking sheet and freezing for an hour. Once they are frozen, you can transfer them to a freezer-safe container or bag. They can be stored in the freezer for up to 3 months.
To reheat frozen zucchini fries, you can place them in the air fryer at 375°F for 8-10 minutes until they are hot and crispy. You can also reheat them in the oven at 375°F for 10-12 minutes.
In conclusion, zucchini fries are a delicious and healthy side dish that can be served with your favorite dipping sauce. They are best when served right away, but can also be stored in the refrigerator or freezer for later use.
Tips and FAQ
Tips for Making the Best Zucchini Fries
Making the perfect zucchini fries in an air fryer can be tricky, but with these tips, you can achieve crispy and delicious results every time:
- Cut the zucchini into uniform sizes to ensure even cooking.
- Use a paper towel to pat the zucchini dry before seasoning and coating to remove any excess moisture.
- Coat the zucchini fries in a gluten-free flour or almond flour for a healthier option.
- Cook the zucchini fries in batches to avoid overcrowding the air fryer basket and ensure even cooking.
- For extra crispiness, spray the zucchini fries with cooking oil before cooking.
- Reheat leftover zucchini fries in the air fryer for a few minutes to restore their crispy texture.
FAQ
How can I make zucchini fries crispy?
To make crispy zucchini fries, it is important to remove as much moisture as possible from the zucchini before cooking. Pat the zucchini dry with a paper towel and avoid overcrowding the air fryer basket to ensure even cooking.
Can I use bread crumbs to coat the zucchini fries?
Yes, you can use bread crumbs to coat the zucchini fries. However, for a gluten-free option, use almond flour or a gluten-free flour instead.
How long does it take to make air fryer zucchini fries?
The total time for making air fryer zucchini fries is approximately 20-25 minutes, including prep time and cook time.
Are zucchini fries a healthy snack option?
Yes, zucchini fries are a healthier snack option compared to traditional deep-fried fries. They are low in cholesterol and high in fiber, making them a great way to incorporate more vegetables into your diet.
Can kids enjoy zucchini fries?
Yes, kids can enjoy zucchini fries as a healthy and tasty snack option. Try serving them with a side of marinara sauce or ranch dressing for dipping.
Nutrition Facts
Zucchini fries are a delicious and healthy alternative to traditional french fries. They are low in calories, fat, and carbs, making them a great option for those who are watching their weight or trying to eat healthier.
One serving of air-fryer zucchini fries (about 10-12 pieces) contains approximately 207 calories, 8g of fat (3g of saturated fat), 106mg of cholesterol, 510mg of sodium, 22g of carbohydrates (3g of sugars, 2g of fiber), and 12g of protein. This makes them a good source of protein and fiber while being relatively low in calories and fat.
Zucchini is also a good source of vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium. These nutrients are important for maintaining a healthy immune system, supporting eye health, regulating blood pressure, and promoting healthy bone growth.
It is important to note that the nutrition facts may vary depending on the recipe and cooking method used. For example, using a different type of breading or cooking oil may affect the calorie and fat content of the zucchini fries.
Overall, zucchini fries are a healthy and delicious snack or side dish that can be enjoyed guilt-free. By air-frying them instead of deep-frying, you can reduce the calorie and fat content even further, making them an even healthier option.
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