🥒🧀 Mediterranean Crispy Parmesan Zucchini Fries

Golden, crunchy on the outside and tender inside, these Mediterranean-style zucchini fries are a healthier alternative to traditional fries. Coated in Parmesan, herbs, and olive oil, then baked (or air-fried) to perfection — they’re perfect as an appetizer, snack, or side dish.

Light, flavorful, and irresistibly crispy!

🌿 Description

Inspired by Mediterranean ingredients and flavors, this recipe features:

Fresh zucchini – light, hydrating, and nutrient-rich
Parmesan cheese – nutty, salty crispness
Extra virgin olive oil – heart-healthy fat
Oregano & garlic – classic Mediterranean aroma
Whole wheat breadcrumbs (optional) – added crunch

These fries are baked instead of deep-fried, making them lighter but still beautifully crispy.

🧾 Ingredients (Serves 4)

3 medium zucchini
½ cup grated Parmesan cheese
½ cup whole wheat breadcrumbs (or panko)
1 teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon paprika
¼ teaspoon black pepper
¼ teaspoon sea salt
2 tablespoons extra virgin olive oil
1 egg (or 2 egg whites), beaten

Optional Dip:

½ cup Greek yogurt
1 tablespoon lemon juice
1 clove garlic, minced
Fresh dill or parsley

👩‍🍳 Instructions

1️⃣ Prepare the Zucchini

Preheat oven to 220°C (425°F).
Line a baking sheet with parchment paper.
Cut zucchini into fry-shaped sticks (about finger size).
Pat dry with paper towels to remove excess moisture.

2️⃣ Prepare Coating

In a shallow bowl, mix Parmesan, breadcrumbs, oregano, garlic powder, paprika, salt, and pepper.
In another bowl, beat the egg.

3️⃣ Coat the Fries

Dip each zucchini stick in egg.
Roll in Parmesan mixture, pressing gently to coat.
Place on baking sheet.
Drizzle lightly with olive oil.

4️⃣ Bake

Bake for 18–22 minutes, flipping halfway through.
Broil 2–3 minutes at the end for extra crispiness.

🌬 Air Fryer Option

Cook at 200°C (400°F) for 10–12 minutes, shaking halfway.

🥣 Make the Yogurt Dip (Optional)

Mix Greek yogurt, lemon juice, garlic, and herbs.
Chill until ready to serve.

🥗 Serving Suggestions

Serve as an appetizer with yogurt dip
Pair with grilled chicken or fish
Add to a Mediterranean mezze platter
Serve with tomato basil sauce

🥦 Nutrition Highlights

✔ Lower in carbs than potato fries
✔ High in fiber
✔ Rich in calcium (Parmesan)
✔ Heart-healthy olive oil
✔ Baked, not deep-fried

❓ Q & A

Q1: Why are my zucchini fries soggy?

Zucchini contains water. Pat them dry well and avoid overcrowding the pan.

Q2: Can I make them gluten-free?

Yes! Use almond flour or gluten-free breadcrumbs.

Q3: Can I make them keto?

Replace breadcrumbs with almond flour and add extra Parmesan.

Q4: Can I prepare them ahead?

You can coat them in advance and refrigerate for up to 4 hours before baking.

Q5: Can I freeze them?

Best enjoyed fresh, but you can freeze baked fries and reheat in the oven for crispiness.