Air Fryer Zucchini Fries: A Tasty, Healthy Treat!

Air fryer zucchini fries are a tasty, low-carb snack that can be made in minutes. They are a healthier alternative to traditional fries, as they are not deep-fried in oil. The zucchini is sliced into sticks, coated in a batter or breading, and then cooked in the air fryer until golden and crispy. This recipe is a great way to use up leftover zucchini and can be served with various dipping sauces, such as marinara, ranch, or aioli.

Choosing the best zucchini

When choosing zucchini for your air fryer zucchini fries, there are a few things to keep in mind to ensure you get the best results. Here are some tips for selecting the perfect zucchini:

• Look for small to medium-sized zucchini: Larger zucchini tend to be watery and flavourless, with pulpy insides and large seeds. Smaller zucchini are usually more tender and have a better flavour.
• Colour: Look for zucchini with vibrant, rich colour. This applies to green, yellow, or white zucchini.
• Firmness: Choose firm, heavy zucchini with vibrant skin. Avoid zucchini with soft spots or blemishes.
• Ends: Check that the ends of the zucchini look fresh; shrivelled ends may indicate over-ripeness.
• Stem: Look for zucchini that still have a good chunk of the stem attached, as these will last longer.

Once you've found the perfect zucchini, you can store them in a paper bag in the refrigerator for up to a week. Avoid storing them in plastic bags, as they can get slimy due to trapped moisture.

Preparing the zucchini

Selecting the Zucchini:

Look for zucchini that are firm, heavy, and have vibrant skin. Avoid any with soft spots or blemishes, and ensure the ends look fresh. Smaller zucchini are preferable, as they tend to be less watery and have fewer seeds.

Cutting the Zucchini:

Wash the zucchini and trim off both ends. Create a flat base by cutting a thin slice from one side—this will prevent the zucchini from rolling when you're cutting it. Stand the zucchini upright on the flat base and cut it into even planks lengthwise. Then, cut each plank lengthwise into fries, aiming for uniform sizes to ensure even cooking.

Drying the Zucchini:

Before coating the zucchini, it's important to remove excess moisture. Use paper towels or a clean kitchen towel to pat the zucchini dry. This step helps the coating adhere better and promotes a crispier texture.

Battering the Zucchini:

Set up a breading station with three shallow bowls. In the first bowl, add flour and any dry seasonings of your choice (e.g., Italian seasoning, garlic powder, salt, and pepper). You can also use almond flour or gluten-free flour if you prefer. In the second bowl, whisk eggs. In the third bowl, combine breadcrumbs (Panko or Italian) and grated Parmesan cheese, and any other desired seasonings.

Now, it's time to coat the zucchini sticks. Start by dipping them in the flour mixture, shaking off any excess. Then, dip them into the egg mixture, followed by the breadcrumb mixture. Ensure each stick is well-coated.

Air Frying the Zucchini:

Preheat your air fryer to between 370-400°F. Grease the air fryer basket with cooking oil or spray, and place the battered zucchini sticks inside in a single layer, leaving space between each stick to allow for proper airflow. Depending on the size of your air fryer, you may need to cook in batches. Lightly coat the zucchini with cooking spray or olive oil.

Air fry the zucchini for 7-12 minutes at 370-400°F, or until they are golden and crispy. For thinner fries, check them around the 10-minute mark to avoid overcooking. Thicker fries may take closer to 18 minutes.

Your zucchini fries are now ready to be served! Enjoy them with your favorite dipping sauce, such as marinara, ranch, or aioli.

Making the batter

The batter for zucchini fries is simple to make and only requires a few ingredients. Here is a step-by-step guide on how to make the batter:

Ingredients

Firstly, gather your ingredients. You will need:

• Zucchini
• Flour (all-purpose or almond flour for a keto-friendly option)
• Eggs
• Breadcrumbs (Panko or Italian)
• Parmesan cheese
• Italian seasoning
• Garlic powder
• Salt
• Olive oil or avocado oil spray
• Water

Mixing the batter

Now, it's time to mix the batter. Here are the steps:

• Cut the zucchini: Start by slicing the zucchini into sticks or thin strips resembling fries. The size and thickness of the zucchini will impact the cooking time, so try to keep the pieces relatively even.
• Prepare the dry mixture: In a shallow bowl or plate, mix the flour with the dry seasonings, including Italian seasoning, garlic powder, and salt. You can also add a bit of pepper if you like.
• Prepare the wet mixture: In a separate small bowl, whisk together the eggs and water. You can also add a bit of pepper to this mixture if desired.
• Bread the zucchini: Dip each zucchini stick first into the dry mixture, coating it evenly, and then into the wet mixture. Finally, dip it back into the dry mixture to ensure a thorough coating. Repeat this process until all your zucchini sticks are battered.

Note: Some recipes suggest dredging the zucchini in flour, then egg, and finally in a mixture of breadcrumbs and parmesan cheese. This creates a slightly different texture but still yields delicious results.

Air Fryer Preparation

Once your zucchini sticks are battered, it's almost time to cook them! Here are the final steps:

• Prepare the air fryer: Preheat your air fryer to 350-400°F (depending on your recipe). Spray the air fryer basket with olive oil or avocado oil to prevent sticking.
• Place the zucchini in the air fryer: Arrange the battered zucchini sticks in a single layer in the air fryer basket, leaving some space between each stick to ensure even cooking. Depending on the size of your air fryer, you may need to cook in batches.
• Add some cheese: If your recipe includes cheese, sprinkle a light layer of parmesan cheese over the zucchini sticks.
• Air fry: Cook the zucchini fries according to your recipe's instructions, usually around 7-12 minutes at 350°F or 12-18 minutes at 400°F, until they are golden and crispy.

And that's it! You now have delicious, crispy zucchini fries made right in your air fryer. Enjoy them as a snack or a side dish, and don't forget to serve them with your favorite dipping sauce!

Air-frying the zucchini

Step 1: Prepare the Zucchini

Start by washing and drying the zucchini thoroughly. Cut off both ends of the zucchini, then cut it in half lengthwise. Cut each half into quarters, creating long strips resembling french fries. Try to cut the zucchini into equal-sized pieces to ensure even cooking.

Step 2: Prepare the Breading Station

Set up three shallow bowls for the breading process. In the first bowl, add the flour and any dry seasonings you want, such as Italian seasoning, garlic powder, or paprika. You can also add a pinch of salt and pepper to enhance the flavours. In the second bowl, whisk the eggs. In the third bowl, combine the breadcrumbs and parmesan cheese, and any other desired seasonings. You can also add a little olive oil or avocado oil spray to this mixture for extra crispness.

Step 3: Coat the Zucchini

Take each zucchini stick and dip it first in the flour mixture, shaking off any excess. Then, dip it into the egg mixture, followed by the breadcrumb mixture. Make sure each stick is evenly coated.

Step 4: Air Fry the Zucchini

Preheat your air fryer to between 370-400°F. Grease the air fryer tray or basket with cooking oil or avocado/olive oil spray. Place the coated zucchini sticks in a single layer in the air fryer, making sure they don't overlap. Depending on the size of your air fryer, you may need to cook in batches. Lightly spray the tops of the zucchini with cooking oil or avocado/olive oil spray for extra crispness.

Step 5: Cook and Serve

Air fry the zucchini at the preheated temperature for 7-12 minutes, or until golden and crispy. Keep an eye on them to avoid overcooking. Serve immediately with your favourite dipping sauce, such as marinara, ranch, or aioli.

Tips for Success:

• Pat the zucchini dry with paper towels before breading to remove excess moisture and ensure a crisp texture.
• Don't overcrowd the air fryer basket. Cook in batches if needed to allow proper airflow and even cooking.
• For extra flavour, try adding seasonings like garlic powder, Italian seasoning, or smoked paprika to the flour and breadcrumb mixtures.
• If you want to make zucchini chips instead of fries, simply slice the zucchini into thin rounds instead of strips.

Enjoy your delicious, crispy zucchini fries!

Serving and storing the zucchini fries

Serving your zucchini fries

Zucchini fries are a great snack or side dish and can be served in place of traditional french fries. They can be served as a side to cheeseburger sliders or a ribeye steak, or included in an appetizer tray with the likes of air fryer hot wings, chicken tenders, and jalapeno poppers.

They are best served straight out of the air fryer, as they can turn rubbery and lose their crispiness if left to sit for too long.

Zucchini fries can be served with a variety of dips, including ranch dressing, marinara sauce, mustard mayo, or spicy sriracha mayo.

Storing your zucchini fries

If you have any leftover zucchini fries, it is best to store them in an airtight container in the refrigerator, where they will stay fresh for up to three days.

Freezing zucchini is not recommended, as it tends to turn soggy when reheated due to its high moisture content. However, if you do wish to freeze your zucchini fries, place them in an airtight container or Ziploc bag and consume within a month.

To reheat your zucchini fries, use the air fryer to return them to their crispy, fresh-out-of-the-fryer state.

Frequently asked questions