Breaded Zucchini Fries with Creamy Dijon Dipping Sauce | The Nutritionist Reviews
Monday, July 20, 2020

Breaded Zucchini Fries with Creamy Dijon Dipping Sauce

Breaded Zucchini Fries with Creamy Dijon Dipping Sauce are baked and super crispy, coated in a Parmesan garlic breading that can be enjoyed as an appetizer or side dish!
person dipping zucchini fry in dip
Growing up, my parents always grew a ton of zucchini on their farm and our very favorite way to eat it was as breaded zucchini fries. My siblings and I didn't use to like zucchini at all until my parents started making it this way and it has become a family favorite for about 20 years now! Breaded zucchini fries are delicious served with a creamy dijon dipping sauce and are perfectly crispy. I hope you love them like we do.

breaded zucchini fries with creamy dijon dipping sauce
Do you have a ton of zucchini growing in your garden? If you do, I'm totally jealous! We don't have the space to grow our own zucchini because the plants get huge. We do grow tomatoes, peppers and grapes though. My parents grow zucchini and when they get a bunch, share it with us. If you know me, you know that getting produce as a gift is the best! I love anything anyone gives us from their garden. That's my kind of present!

Crispy zucchini fries

Zucchini nutrition

Zucchini is super low in calories with just 21 calories per serving and 1.2 grams of fiber. Zucchini has 32 percent of your daily vitamin C and is rich in vitamin B6. It is a great addition to many different types of meals.

Breaded Zucchini Fries in Dijon dip
When we were younger, my parents would make these into coins instead of fries so feel free to do that as well. My kids like anything in a fry shape so I wanted to make them into fries so that they would love them. These little zucchini fries can be enjoyed as a side dish or as an appetizer. They are perfect for both. 

Breaded Zucchini Fries with Creamy Dijon Dipping Sauce are baked and super crispy, coated in a Parmesan garlic breading that can be enjoyed as an appetizer or side dish! #zucchini #fries #appetizer #dijon #vegetarian #healthy #cleaneating
I keep the dip super simple. I just mix together Dijon mustard and plain Greek yogurt. It is simple but really tasty with the fries. I bread the zucchini with a mix of breadcrumbs and spices and bake them on high heat so that they get crispy. So delicious! 

crispy zucchini fries
I baked these zucchini fries on a Chicago Metallic Commercial Non-Stick Jelly Roll Pan. These pans are truly the best because the non-stick works so well that you don't have to scrub the pans hard and I pretty much never cover them in parchment paper or aluminum foil. I have Chicago Metallic sheet pans that are 11 years old that are still great. The best part is that even though the pans are high quality, they are very affordable. Definitely my kind of product!

sheet pan of breaded zucchini fries with dijon dip

Breaded Zucchini Fries with Creamy Dijon Dipping Sauce

Breaded Zucchini Fries in Dijon dip
Yield: serves 6 Author: Amanda Hernandez

Breaded Zucchini Fries with Creamy Dijon Dipping Sauce

Breaded Zucchini Fries with Creamy Dijon Dipping Sauce are baked and crispy, coated in a Parmesan garlic breading that can be enjoyed as an appetizer or side dish!
Prep Time: 10 minutes Cook time:  20 minutes Total time: 30 minutes

INGREDIENTS

  • Nonstick cooking spray
  • 4 medium zucchini, cut into thin fry shapes
  • 3 eggs
  • 1/2 cup breadcrumbs- Panko work best but any kind will do
  • 1/3 cup white-whole wheat flour
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon black pepper
  • Creamy Dijon Dipping Sauce
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons Dijon mustard

INSTRUCTIONS

  1. Preheat oven to 425 degrees. Spray a nonstick baking sheet with nonstick spray.
  2. With a paper towel, dry zucchini pieces by gently squeezing them with the paper towel.
  3. Whisk the egg whites in a bowl.
  4. Combine the breadcrumbs, flour, cheese, garlic powder, onion powder and black pepper in a bowl and mix together.
  5. Dip a few pieces of zucchini in egg white and then coat in the breadcrumb mixture making sure the entire piece of zucchini gets covered.
  6. Place all pieces of zucchini on a baking sheet so that they are not touching. Spray zucchini pieces with nonstick spray liberally. Bake for 18-20 minutes or until zucchini breading is crisp and the insides of the zucchini are soft.
  7. Mix together ingredients for sauce.
Enjoy!

Check out more zucchini recipes:


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Breaded Zucchini Fries with Creamy Dijon Dipping Sauce recipe
Disclosure: This post is sponsored by Chicago Metallic. All opinions are my own.

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