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Oven-Fried Zucchini Chips

You've decided you need a “Junk Food”, and only Zucchini Fries will do. However, you are also trying to stick to your weight loss plan. Good news: you can do both.
These fries are amazingly crisp-tender and healthy with just 135.4 calories. And no one would ever believe that these are actually baked! Oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories.
There’s absolutely no hot pot of oil involved here – you just don’t need it. These fries are amazingly crisp right out of the oven – so crisp that no one would ever believe these didn’t hit a single drop of oil. Breaded, oven-fried zucchini chips taste like they’re fried, yet they are baked and amazingly crispy. These chips make a healthy substitute for French fries or potato chips. Not all chips have to be unhealthy and fat-laden. Zucchinis are more nutritious than potatoes, which are usually used for chips.
Zucchinis are a good source of folate, Vitamin A and antioxidants. Additionally, Zucchinis are a great source of potassium, which is important in maintaining a healthy blood pressure. The soluble fiber helps to lower blood cholesterol, and the cheese helps your body absorb the fat soluble vitamins found in the zucchini.
Do you count calories? These crispy baked zucchini fries have just 135 calories per serving. Despite the fact that you ate the whole recipe in a single serving — which might be pretty quite a few fries!— it’s nevertheless below 200 calories.
And in case you don’t be counted calories and think counting calories is a ridiculous waste of time and energy? You’ll simply fall in love with the crispy “junk food like” taste. It’s one thing on which calorie counters and carb-o-holics can agree: These zucchini fries are almost impossible to stop eating!
When ready to serve, you can dunk these in your favorite dipping sauce – Ranch, garlic aioli, marinara – it’s up to you. You can enjoy every bite of these completely guilt-free.

Baked Zucchini Fries Recipe


  • 3 zucchinis - ends trimmed, halved and cut into ½ -inch strips
  • ½ cup Italian seasoned bread crumbs
  • ¼ cup grated Parmesan cheese
  • 2 eggs, beaten
  • 2 tbsp. olive oil, divided
  • ¼ tsp seasoned salt


  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Line a baking sheet with aluminum foil.
  3. Drizzle one tablespoon of the olive oil over a baking sheet to evenly coat. Set aside.
  4. Combine the Italian bread crumbs, cheese, and seasoned salt in a pie plate.
  5. Whisk eggs in a separate shallow bowl. Dip 5-6 zucchini slices into the beaten eggs.
  6. Transfer to the bread crumb mixture, pressing on both sides to coat. Shake off excess, and place on prepared baking sheet.
  7. Repeat with remaining zucchini slices.
  8. Drizzle remaining tablespoon of olive oil over the zucchini.
  9. Bake in preheated oven 8 minutes. Using tongs, turn zucchini so the other side gets crispy. Bake another 5-7 minutes until golden brown.
  10. Serve immediately, garnished with parsley, if desired.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings (40-45 zucchini fries)

Nutrition information

Amount per serving (4 total)
  • Calories: 135 kcal --- 7%
  • Fat: 5 g --- 8%
  • Carbs: 15g --- 5%
  • Protein: 8.6 g ---17%
  • Cholesterol: 97 mg --- 32%
  • Sodium: 225 mg --- 9%

Natural Fitness Tips
Natural Fitness Tips

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