Name: Low Calorie Air Fryer Zucchini Fries
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: American
Ingredients: 2 medium zucchinis, cut into fry-sized sticks; 1 egg or 2 egg whites, beaten; 1/2 cup panko breadcrumbs; 1/4 cup grated Parmesan cheese; 1/2 tsp garlic powder; 1/2 tsp onion powder; 1/4 tsp salt; 1/4 tsp black pepper; Cooking spray or olive oil spray; Optional: 1/2 tsp dried Italian herbs or paprika

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Low Calorie Air Fryer Zucchini Fries are one of my favorite healthy alternatives to traditional fries. They’re crispy on the outside, tender on the inside, and packed with flavor—without all the oil. I love dipping them into my favorite sauces or serving them as a guilt-free side that satisfies every time.

Why You’ll Love This Recipe

I love this recipe because it’s light, fast, and perfect for when I’m craving something crunchy but want to keep things nutritious. Using the air fryer means I get that golden, crisp texture without deep frying. Plus, these zucchini fries are great for low-carb or low-calorie eating, and I can enjoy them with zero regret.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Zucchini, cut into fry-sized sticks
Egg or egg whites
Panko breadcrumbs
Grated Parmesan cheese
Garlic powder
Onion powder
Salt
Black pepper
Cooking spray or olive oil spray
Optional: dried Italian herbs or paprika for extra flavor

directions

I preheat the air fryer to 400°F (200°C).
I cut the zucchini into sticks, about 3–4 inches long and ½ inch thick.
In one bowl, I whisk the egg. In another, I mix the breadcrumbs, Parmesan, garlic powder, onion powder, salt, and pepper.
I dip each zucchini stick into the egg, then coat it in the breadcrumb mixture, pressing lightly so it sticks.
I place the coated zucchini fries in a single layer in the air fryer basket and lightly spray them with oil.
I air fry them for 8–10 minutes, flipping halfway through, until golden brown and crispy.
I let them cool slightly and serve with a dipping sauce like marinara, ranch, or Greek yogurt dip.

Servings and timing

This recipe makes about 3–4 servings. It takes about 15 minutes to prep and 10 minutes to cook, so it’s ready in under 30 minutes.

Variations

Sometimes I make a spicy version by adding cayenne or chili powder to the breading. I also switch up the cheese—using pecorino or nutritional yeast for a dairy-free option. For a gluten-free version, I use gluten-free breadcrumbs or crushed cornflakes.

storage/reheating

I store any leftovers in an airtight container in the fridge for up to 2 days. To reheat, I pop them back in the air fryer at 375°F for 3–4 minutes to crisp them up again. I avoid microwaving—they’ll get soggy.

FAQs

How do I keep the fries from getting soggy?

I pat the zucchini dry with paper towels before breading, and I make sure not to overcrowd the air fryer basket so the hot air can circulate evenly.

Can I bake these instead?

Yes, I bake them at 425°F on a wire rack over a baking sheet for about 20 minutes, flipping halfway. They still come out crispy, just not quite as fast.

Do I need to peel the zucchini?

No, I leave the skin on. It helps the fries hold their shape and adds a bit of texture.

What dipping sauces go well with these?

I love marinara, spicy mayo, tzatziki, or just plain ketchup. They pair well with anything savory and creamy.

Can I make these without breadcrumbs?

Yes, I’ve used almond flour or crushed pork rinds for a low-carb version. The texture changes slightly, but they still get a good crisp.

Conclusion

Low Calorie Air Fryer Zucchini Fries are the perfect balance of healthy and satisfying. They’re crispy, cheesy, and full of flavor, making them a great snack or side dish that I feel good about eating. Whether I’m making them for myself or sharing with others, they always disappear fast—and no one misses the deep fryer.