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Spicy Zucchini Fries

Different veggies I have turned into fries include beets, carrots and parsnips, and zucchini.  These “fries” are so juicy on the inside but also gives a perfect crunch from the outer coating.  Zucchinis contain 90% water content which is why they turn out tender on the inside. This veggie can also provide fiber, antioxidants, and is great for digestion.

Cook Time: about 35 minutes
Total Time: About 45 minutes

About 2


(Adjust ingredients if you prefer less spice)

  • 2 medium zucchinis (cut into ~16 pieces)
  • 1/2 cup whole wheat flour
  • 1/2 tsp. black pepper
  • 1/2 tsp. chili powder
  • 1 tbsp. red pepper flakes
  • 1/2 tsp. Himalayan salt
  • 1 egg
  • 1 tbsp. minced garlic
  • ~2 tbsp. oil
  • 1/3 lemon and fresh or dried parsley for garnish


  1. Preheat oven to 425°F and grease a baking sheet with some oil.
  2. Thoroughly wash and dry the zucchini. Then, slice each zucchini into half, then half again, and into quarters(about 16 slices).
  3. In one bowl, toss all the dry ingredients together (spices & flour). In another bowl, crack one egg, add in minced garlic and gently beat the egg.
  4. Dip the zucchini in the egg wash then into the flour coating mix with clean/dry hands(shake off excess flour). Repeat until all zucchini slices are coated.  Place the slices onto the greased baking sheet with space in-between each fry.
  5.  Before baking, coat each zucchini fry with olive oil using a basting brush. Place them into the oven and bake for 30-35 minutes or until the coating is golden brown and crispy. Flip the zucchini in between baking time and brush another coat of olive oil on each side.
  6. Once the zucchini fries are done, enjoy them immediately. These fries go great with a yogurt dip, marinara sauce, or garlic aioli!
Recipe Notes:
  • If zucchini is refrigerated pat them dry before dipping into the egg wash.
  • Try to slice the zucchini into equal-sized pieces so they cook evenly.
  • You can store extra in an airtight container  in the refrigerator for about 2 days and reheat in the oven in a greased baking sheet.

Author: Huma Naz


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