Meatless Monday Recipe – Baked Zucchini Fries

18 Nov

I don’t know about you but I absolutely LOVE LOVE LOVE zucchini and I’ll eat them pretty much any way I can get them.  So you can imagine how excited I got when I came across this recipe!!

Zucchini sticks are tossed with light panko breadcrumbs and then baked in the oven. Try these healthy “fries” dipped in creamy yogurt seasoned with parsley and lemon.


For the baked zucchini fries:

  • a little olive oil, for preparing the sheet pan
  • 2 eggs
  • 2 tablespoons non-fat milk (I substituted almond milk)
  • 2 large zucchinis, cut into 4-inch sticks
  • 1 ½ cups panko bread crumbs*
  • ½ cups Parmesan cheese, shredded (I substituted non-dairy Daiya mozzarella shredded cheese)
  • salt and pepper, to taste

For the dipping sauce:

  • 1 cup low fat Greek yogurt (I substituted coconut yogurt – you can use soy or almond if you don’t use dairy like me)
  • 2 tablespoons parsley, chopped
  • 1 tablespoon lemon juice
  • salt and pepper, to taste
  • 1 scallion, chopped

*Japanese panko breadcrumbs are thinner and lighter than traditional breadcrumbs. They can be found near the standard breadcrumbs or in the Asian food section of most grocery stores.

To bake the zucchini fries:

Preheat the oven to 425 degrees. Prepare a large sheet pan with olive oil.

Lightly beat the eggs and milk together in a medium bowl.

In a separate medium bowl, stir the panko breadcrumbs and cheese together.

Dip zucchini sticks in the egg mixture, making sure to coat them well. Dip the egg coated zucchini into the panko mixture.

Spread out the coated zucchini pieces onto the prepared sheet pan. Season generously with salt and pepper and bake for about 15 minutes. Flip the zucchini sticks over with a spatula and bake for another 15 minutes, or until they are golden brown.

To complete the dish:

Mix the yogurt, chopped parsley and lemon juice together in a small bowl. Season with salt and pepper to taste. Sprinkle with the chopped scallion on top.

Serve the yogurt sauce alongside the fries, for optional dipping. Enjoy!

Source:  Meatless Monday website

Fries have never been healthier 🙂


Until next time,

Have a fit and fabulous day!



2 Responses to “Meatless Monday Recipe – Baked Zucchini Fries”

  1. ebrunetta November 18, 2013 at 9:13 pm #

    Tried this dish tonight, and loved it. Great easy dish to make. Thanks for sharing this Lisa, keep up the good picks.

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