Crispy Low Calorie Air Fryer Zucchini Fries: Guilt-Free Snack!
If you love crunchy snacks but want to keep things healthy, Low Calorie Air Fryer Zucchini Fries could become your new favorite treat. These crispy zucchini fries are not only packed with flavor, but they are also light on calories, gluten-free, and easy to prepare.
Whether you are looking for a guilt-free snack, a tasty appetizer, or a healthy alternative to traditional French fries, this recipe has you covered.
Why You Will Love Air Fryer Zucchini Fries?
- Quick and easy: Ready in under 20 minutes from start to finish.
- Healthy: Uses minimal oil and is lower in calories than regular fries.
- Versatile: Customizable with your favorite seasonings and dips.
- Kid-friendly: A great way to sneak vegetables into snacks.
Ingredients for Low Calorie Air Fryer Zucchini Fries
Before you get started, make sure you have these simple ingredients on hand:
- 2 medium zucchinis
- 1/2 cup whole wheat breadcrumbs or panko (for extra crunch)
- 1/4 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- 2 large eggs
- Cooking spray (olive oil spray works well)
Optional Dipping Sauces
- Greek yogurt ranch dip
- Low-fat marinara sauce
- Spicy Sriracha mayo (made with light mayo or Greek yogurt)
Step-by-Step Instructions
1. Prepare the Zucchini
Wash the zucchinis thoroughly and pat them dry. Cut off the ends, then slice each zucchini in half lengthwise. Cut each half into sticks that are about 1/2 inch thick. Try to keep the fries uniform so they cook evenly.
2. Set Up Your Breading Station
Create a simple breading station with two shallow bowls:
- In the first bowl, beat the eggs until smooth.
- In the second bowl, combine breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, smoked paprika, salt, and black pepper.
3. Bread the Zucchini Fries
Dip each zucchini stick into the beaten eggs, ensuring it is coated on all sides. Next, roll the zucchini in the breadcrumb mixture. Press lightly so the coating sticks. Place the coated fries on a plate until all are breaded.
4. Preheat Your Air Fryer
Preheat your air fryer to 400°F (200°C) for about 3 minutes. Preheating helps the zucchini fries become crispier.
5. Arrange and Cook
Spray the basket of your air fryer with cooking spray. Arrange the breaded zucchini fries in a single layer, making sure they do not touch. This allows hot air to circulate and makes each fry crispy. Spray the tops of the fries lightly with more cooking spray.
Cook for 8 to 10 minutes, flipping them halfway through. They are ready when the coating is golden brown and the zucchini is tender inside.
6. Serve and Enjoy
Serve your Low Calorie Air Fryer Zucchini Fries hot with your choice of dipping sauce. They are best enjoyed fresh, right out of the air fryer.
Tips for Perfect Air Fryer Zucchini Fries
- Don’t overcrowd the basket: Cook in batches if needed to ensure even crisping.
- Use panko: For crunchier fries, use panko breadcrumbs instead of regular breadcrumbs.
- Parmesan cheese: Adds flavor and helps the coating brown.
- Gluten-free option: Use gluten-free breadcrumbs for a gluten-free version.
- No eggs?: Try dipping in milk or a plant-based alternative for an egg-free version.
Nutritional Benefits
Zucchini is low in calories and carbohydrates, making it a great choice for weight management. It is also a good source of vitamin C, potassium, and antioxidants.
Using an air fryer instead of deep-frying slashes the fat content without sacrificing taste or texture. Parmesan cheese adds calcium and protein, while whole wheat breadcrumbs boost the fiber.
Variations and Add-Ons
- Spicy zucchini fries: Add a pinch of cayenne pepper for extra heat.
- Herb lovers: Mix in chopped fresh basil, parsley, or oregano for a burst of freshness.
- Cheesy fries: Sprinkle extra Parmesan on top before serving.
- Low carb: Skip the breadcrumbs and use almond flour for a keto-friendly version.
Serving Suggestions
Air fryer zucchini fries make a healthy side dish for burgers, grilled chicken, or sandwiches. They are perfect for serving at parties, game days, or as a quick snack for kids.
Pair them with homemade dips like Greek yogurt ranch or spicy salsa to enhance the flavor.
How to Store and Reheat
If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. To reheat, place the fries back in the air fryer at 375°F for 2 to 3 minutes to restore their crispiness. Avoid microwaving, as this can make them soggy.
FAQs
Can I make zucchini fries without an air fryer?
Yes, you can bake the zucchini fries in a conventional oven. Preheat the oven to 425°F, place the breaded fries on a lined baking sheet, spray them with cooking spray, and bake for about 20 minutes, flipping halfway through.
How do I keep zucchini fries crispy?
Make sure to cut the fries evenly and bread them well. Do not overcrowd the air fryer basket. Spraying the fries with cooking spray helps the coating get crispy. Serve immediately for the best texture.
Can I use other vegetables in this recipe?
Absolutely! You can use the same method with yellow squash, carrots, or even green beans for a variety of veggie fries.
Are air fryer zucchini fries keto-friendly?
To make them keto-friendly, use almond flour or crushed pork rinds instead of breadcrumbs. Skip the Parmesan or use a keto-approved cheese.
How many calories are in air fryer zucchini fries?
A serving of these zucchini fries contains about 80-100 calories, depending on the coating and size of the zucchinis. Using whole wheat breadcrumbs and a small amount of Parmesan keeps them low in calories.
Can I freeze air fryer zucchini fries?
It is best to enjoy them fresh, but you can freeze breaded, uncooked zucchini fries. Lay them on a tray to freeze individually, then transfer to a freezer bag. Cook them directly from frozen in the air fryer, adding a few extra minutes to the cook time.
Low Calorie Air Fryer Zucchini Fries
Crunchy, flavorful, and healthy Air Fryer Zucchini Fries are the perfect guilt-free snack, appetizer, or side. These fries are gluten-free, low in calories, and ready in under 20 minutes. Serve with your favorite dipping sauce for a tasty, veggie-packed treat!
Ingredients
- 2 medium zucchinis
- 1/2 cup whole wheat breadcrumbs or panko
- 1/4 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- 2 large eggs
- Cooking spray (olive oil spray works well)
Instructions
- Wash the zucchinis and pat them dry. Cut off the ends, then slice each zucchini in half lengthwise. Cut each half into sticks about 1/2 inch thick, keeping them as uniform as possible for even cooking.
- Set up a breading station with two shallow bowls. In the first bowl, beat the eggs until smooth. In the second bowl, combine breadcrumbs, Parmesan, garlic powder, Italian seasoning, smoked paprika, salt, and black pepper.
- Dip each zucchini stick into the beaten eggs to coat, then roll in the breadcrumb mixture, pressing lightly to help the coating stick. Place coated fries on a plate.
- Preheat the air fryer to 400°F (200°C) for 3 minutes.
- Spray the air fryer basket with cooking spray. Arrange the breaded zucchini fries in a single layer without touching. Spray the tops lightly with cooking spray.
- Cook for 8 to 10 minutes, flipping halfway through, until golden brown and crispy on the outside and tender inside.
- Serve immediately with your choice of dipping sauce.
Notes
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving:Calories: 217Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 98mgSodium: 399mgCarbohydrates: 31gFiber: 5gSugar: 3gProtein: 12g
The nutrition information provided is an estimate calculated using an online nutrition calculator. It should not be considered a substitute for professional advice. Exact values may vary depending on ingredient brands, measurements, preparation methods, and portion sizes. For the most accurate results, please consult a registered dietitian or use your own preferred nutrition calculator.
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