WIC Works Resource System

Zucchini Fries

Zucchini Fries

This finger food packs a potassium punch (and furnishes fiber), can go with any protein, and tastes great! Try it using zucchini, carrots, or squash to mix it up. You can use this breading method with any vegetable to create a crunchy side dish! Serve them alongside your favorite sauce or dip (maybe even the Creamy Veggie Dip or Greek Style Cucumber Yogurt Sauce).

This recipe is great for little helpers. Just be sure to wash all vegetables, and all helpers wash their hands before getting started. 


2 zucchinis (medium, cut into fry shape or discs)
1 egg (beaten)
1 c whole wheat breadcrumbs
1 t garlic powder
1 t salt
1 t black pepper
  cooking spray

Yield amount

4 Servings

Preparation time

10 minutes

Cooking time

15 minutes

Total time

25 minutes


  1. Preheat the oven to 425 degrees, or an air fryer to 400 degrees.
  2. Make an assembly line with 2 bowls or plates, and a baking tray. Fill the first bowl or plate with the beaten egg. Then add the spices and breadcrumbs to the second.
  3. One at a time, dip a piece of zucchini in the beaten egg, and then into the breadcrumbs. Coat the all sides of the zucchini in the breadcrumbs and place it on the baking sheet. Repeat this until you coat all the zucchini sticks or discs.
  4. Lightly spray the zucchini with cooking spray. Place in the oven or air fryer and bake. In the oven this will take about 15 minutes, or until golden brown. In the air fryer, cook for 5 minutes, flip and cook for another 2-3 minutes or until golden brown.


You can partially prepare these ahead of time to save time later. Follow the steps above up to and including breading the zucchini, and store in a freezer bag for up to 6 months. When you’re ready, just take them out and cook for the same time in the air fryer, or about 17-20 minutes in the oven.

Equipment you’ll need:

  • Knife
  • Cutting board
  • Measuring cups and spoons
  • Baking sheet
  • 2 bowls or plates for breading

Source URL: https://wicworks.fns.usda.gov/recipe/zucchini-fries