Delicious Baked Zucchini Fries

Kids will love this take on fries, even though they’re secretly made from an unexpected vegetable.

 Marinara Dipping Sauce makes a tasty alternative to ketchup. Kids can help by cracking the eggs, shaking the flour mixture and dipping the zucchini sticks. Have them use one hand for dry ingredients and the other for wet, so the breading sticks to the zucchini and not their fingers.



2 zucchinis
1/4 cup (60 mL) all-purpose flour
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 eggs
3/4 cup (175 mL) dried bread crumbs
1/2 tsp (2 mL) garlic powder

Marinara Dipping Sauce:
1 tbsp (15 mL) olive oil
1/2 small onion, minced
1 clove garlic, minced
1/4 tsp (1 mL) dried Italian herb seasoning
1/2 cup (125 mL) bottled strained tomatoes
1/2 tsp (2 mL) liquid honey


Baked Zucchini Fries: Cut zucchini crosswise then lengthwise into thirds; slice into 1/2-inch (1 cm) thick strips. Pat dry.

In bag, shake flour, half of the salt and the pepper. In bowl, beat eggs, 1 tbsp water and remaining salt.

In shallow dish, combine bread crumbs with garlic powder.

Add zucchini to flour mixture and shake to coat. One at a time, dip strips into egg mixture. Dredge in crumb mixture, pressing to adhere.

Bake on greased baking sheet in 450 degree F (230 degree C) oven, tossing halfway through, until tender and golden, 20 to 25 minutes.

Marinara Dipping Sauce: In saucepan, cook oil, onion and garlic over medium heat until softened, about 5 minutes.

Stir in herb seasoning; cook until fragrant, 30 seconds.

Add tomatoes and honey; cook, stirring, until thickened slightly, 5 minutes. (Make-ahead: Refrigerate in airtight container for up to 5 days or freeze for up to 1 month.) This recipe makes 1/2 cup.

Servings: 6

Nutritional Info

approx. per serving

  • cal52
  • pro2 g
  • total fat1 g
  • sat. fat
  • carb8 g
  • fibre1 g
  • chol30 mg
  • sodium174 m
  • %RDI
  • calcium2%
  • iron5%
  • vit A7%
  • vit C5%
  • folate10 %


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