These Low Calorie Air Fryer Zucchini Fries are light, crispy, and easy to make. They use simple ingredients and less oil than fried fries. They are a good snack or side for kids and adults. They also go well with a simple dip or a small protein like crispy air fryer chicken bites.
Why make this recipe
This recipe keeps calories low by using the air fryer and a small amount of oil. It keeps the zucchini crisp outside and soft inside. You can make it fast. It is healthy and tasty.
How to make Low Calorie Air Fryer Zucchini Fries
Cut zucchini into sticks. Coat them with egg and a light breadcrumb mix. Air fry until golden and crisp. For a simple meal, serve with a lean protein like the frozen chicken wings air fryer recipe or a small salad.
Ingredients :
- 3 medium zucchini
- 1 large egg (or 2 egg whites for fewer calories)
- 3/4 cup whole wheat panko breadcrumbs (or plain panko)
- 2 tablespoons grated Parmesan (optional)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika (optional)
- Cooking spray or olive oil spray
Directions :
- Wash zucchini and cut off ends. Slice into 3-inch sticks, about 1/2 inch thick.
- In a bowl beat the egg or egg whites until smooth.
- In another bowl mix panko, Parmesan, garlic powder, salt, pepper, and paprika.
- Dip each zucchini stick into egg, then roll in the breadcrumb mix. Press lightly so crumbs stick.
- Place sticks in a single layer in the air fryer basket. Do not crowd. You may need two batches.
- Spray the top of the zucchini sticks lightly with cooking spray.
- Air fry at 400°F (200°C) for 8–12 minutes. Turn once at about 5–6 minutes. Cook until golden and crisp.
- Remove and serve warm.
How to serve Low Calorie Air Fryer Zucchini Fries
Serve warm with a low-calorie dip like plain yogurt mixed with lemon and herbs, marinara sauce, or ketchup. They work as a snack, side, or light starter. Plate them on a napkin to keep them crisp.
How to store Low Calorie Air Fryer Zucchini Fries
Cool fries to room temperature before storing. Put them in an airtight container and refrigerate for up to 2 days. Reheat in the air fryer at 350°F (175°C) for 3–5 minutes to make them crisp again. Do not store with sauce on them.
Tips to make Low Calorie Air Fryer Zucchini Fries
- Pat zucchini dry before coating to help crumbs stick.
- Use egg whites to cut calories.
- Don’t crowd the basket. Give each fry space for hot air.
- Light spray of oil helps browning without many calories.
- Check at the lower time and add time if needed; air fryer power varies.
Variation
- Gluten-free: use almond flour or gluten-free panko.
- Cheese-free: skip the Parmesan and add extra herbs.
- Spicy: add cayenne or chili powder to the breadcrumb mix.
- Crunchier: mix 1 tablespoon of cornmeal or crushed rice crackers with breadcrumbs.
FAQs
Q: Can I bake these instead of air frying?
A: Yes. Bake at 425°F (220°C) on a lined sheet for 12–18 minutes. Turn once for even crisping.
Q: Can I freeze them?
A: You can freeze cooked fries in a single layer, then transfer to a bag. Reheat in the air fryer from frozen at 350°F (175°C) for 6–8 minutes.
Q: What dip is low calorie and tasty?
A: Plain Greek yogurt with lemon, garlic, and herbs makes a simple low-calorie dip.
Q: Do I need to peel the zucchini?
A: No. Keep the skin on for texture and nutrients.
Q: Can I use flour instead of breadcrumbs?
A: You can, but breadcrumbs give a crunchier result. Use a light dusting of flour first if you prefer.
Conclusion
Try this simple recipe when you want a low-calorie treat that still feels crispy. For another crunchy take on zucchini, see this recipe for crispy healthy air fryer zucchini fries. If you like zucchini without breading, learn a plain air fryer version with Parmesan here: air fryer zucchini with Parmesan.
Low Calorie Air Fryer Zucchini Fries
Ingredients
Main Ingredients
- 3 medium zucchini
- 1 large egg or 2 egg whites for fewer calories
- 3/4 cup whole wheat panko breadcrumbs or plain panko
- 2 tablespoons grated Parmesan optional
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika optional
- as needed Cooking spray or olive oil spray
Instructions
Preparation
- Wash zucchini and cut off ends. Slice into 3-inch sticks, about 1/2 inch thick.
- In a bowl beat the egg or egg whites until smooth.
- In another bowl mix panko, Parmesan, garlic powder, salt, pepper, and paprika.
- Dip each zucchini stick into egg, then roll in the breadcrumb mix. Press lightly so crumbs stick.
Cooking
- Place sticks in a single layer in the air fryer basket. Do not crowd. You may need two batches.
- Spray the top of the zucchini sticks lightly with cooking spray.
- Air fry at 400°F (200°C) for 8–12 minutes. Turn once at about 5–6 minutes. Cook until golden and crisp.
- Remove and serve warm.