Air Fryer Zucchini Fries
These air fryer zucchini fries turn humble squash into crispy, golden sticks using a fraction of the oil and none of the deep fryer mess. Each stick gets a three-step coating of flour, egg, and a crunchy parmesan panko crust before the air fryer takes over for under 15 minutes. Salting the zucchini first pulls out excess moisture, so you land on crisp exteriors and tender centers every single time.
Equipment
- Air fryer A roomy basket makes a real difference here, since crowding the zucchini sticks is the number one cause of soggy fries.
- Three shallow breading dishes or pie plates For setting up your breading station
- Wire cooling rack For resting breaded sticks and finished fries
- Kitchen tongs For flipping and handling hot fries
- Mixing bowls For whisking eggs and mixing coatings
- Paper towels For blotting moisture from salted zucchini
- Cutting board and sharp knife For prepping the zucchini into sticks
Ingredients
- 2 medium zucchini about 1.5 lb or 680g total, cut into 3 to 4 inch sticks
- 1 teaspoon salt for sweating the zucchini
- 1/2 cup all purpose flour about 60g
- 2 large eggs
- 1 tablespoon water
- 1 cup panko bread crumbs about 100g
- 1/2 cup grated parmesan cheese about 50g, fresh grated recommended
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- olive oil spray or use a refillable olive oil mister
For Serving
- marinara sauce for dipping
- ranch dressing for dipping
Instructions
- Wash and pat zucchini dry. Trim ends, slice lengthwise, then cut into 3 to 4 inch long sticks about 1/2 inch wide. Lay on paper towels, sprinkle with 1 teaspoon salt, and let sit for 10-15 minutes. Press firmly with fresh paper towels to blot away released moisture.
- Place flour in first shallow dish. In second dish, whisk eggs with 1 tablespoon water. In third dish, combine panko, parmesan, Italian seasoning, garlic powder, 1/2 teaspoon salt, and pepper. Line dishes up in order.
- Working a few sticks at a time, dredge each in flour and shake off excess. Dip into egg wash, coating all sides. Press into panko mixture, turning and pressing gently to adhere. Place breaded sticks on a wire rack and repeat with remaining zucchini.
- Preheat air fryer to 400°F for about 3 minutes. Lightly spray basket with olive oil. Arrange breaded zucchini sticks in a single layer with small gaps between each for air circulation. Work in batches if needed.
- Lightly mist tops with olive oil spray. Air fry at 400°F for 8-10 minutes, flipping halfway with tongs. Cook until coating is deep golden brown and crisp. Remove basket carefully.
- Transfer to a serving plate lined with paper towels for a few seconds to catch extra oil. Serve immediately while hot and crisp with warmed marinara or ranch dressing for dipping. Repeat with remaining batches.
Notes
- Choose small to medium zucchini for best results, as larger ones tend to be more watery and seedy.
- Do not skip the salting step—it is the single biggest factor in achieving a crisp final texture.
- Cut the sticks into even sizes so they finish cooking at the same time.
- Press the panko mixture firmly onto each stick so the coating does not fall off in the air fryer.
- Avoid overcrowding the basket, and cook in batches instead to ensure proper air circulation.
- Flip the fries halfway through cooking for even browning on all sides.
- For garlic parmesan variation, add an extra 1/2 teaspoon of garlic powder to the panko mixture.
- For gluten-free, use gluten-free flour blend and gluten-free panko or crushed rice crackers.
- Store leftover fries in an airtight container in the refrigerator for up to 2 days. Reheat in the air fryer at 350°F for 4-5 minutes until crisp again.
- Zucchini fries do not freeze well once cooked, as the coating tends to turn mushy when thawed.
Nutrition
Serving: 1servingCalories: 190kcalCarbohydrates: 20gProtein: 9gFat: 8gSaturated Fat: 2.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 65mgSodium: 430mgPotassium: 380mgFiber: 2gSugar: 3gVitamin A: 8IUVitamin C: 25mgCalcium: 15mgIron: 8mg
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