An overflow of zucchini? Try these Fried Zucchini Sticks and keep it flowing, fritto misto style!
Have an abundance of zucchini from your garden? Bought one too many and don’t know what to do with them? Then this crispy fried zucchini sticks recipe is just perfect for you. A delicious way to enjoy vegetables, even for the pickiest of eaters you may have on your hands. These lightly breaded and fried zucchini slices are great for dipping in a zesty aioli and remind me of summertime in Lake Tahoe as a little girl. My cousins and I would scarf down loads before jumping in the lake with a belly full of them. The great thing about this recipe is they are versatile and can serve as a snack, appetizer, or even a main. They are also a tasty and healthier alternative to the American classic, french fries!
Are Fried Zucchini Sticks Healthy?
This recipe offers a nutritious alternative to traditional fried snacks. The base of this recipe is zucchini, which is naturally high in fiber and rich in B vitamins as well as vitamins C and K. Additionally, zucchini contains essential minerals like sodium and potassium. Moreover, you can always tweak this recipe to fit your health goals. Some people prefer baking the zucchini sticks rather than frying them, which is a healthier cooking method. And if you wish to make them gluten-free I suggest you use almond flour or garbanzo flour.
Get creative with seasonings and double-coat
For extra crispiness, consider double-coating the zucchini by dipping them in the egg and breadcrumb mixture twice. I also recommend you get creative with seasonings. Some of the best recipes happen by accident. So if you don’t have what a recipe calls for, you can always use an alternative that you have on hand. Feel free to add seasonings to taste. If you love parsley or dried oregano, or want to add a splash of garlic powder, go for it. Double-coating your sticks and adding extra seasoning to the dry ingredients really enhances the flavor.
INGREDIENTS
- 2 medium zucchinis, washed and cut into 1/4-inch thick sticks
- Salt and pepper to taste
- 1 cup all-purpose flour
- 3 large eggs
- 1 1/2 cups breadcrumbs
- 1 teaspoon dried parsley
- 1 teaspoon dried oregano
- Vegetable oil for frying
- 1 cup marinara sauce (optional)
INSTRUCTIONS
Prep
Season zucchini, and set up the dredging station.
Coat
Dredge zucchini in flour, egg, and breadcrumbs.
Fry
Cook until golden brown, drain, and serve.
Devour!
FAQs & Tips
How to Make Ahead and Store?
To make in advance, cut and salt your zucchini and store in a container or zip-lock bag in your refrigerator. Prep your coating by mixing in all the dry ingredients and placing them in a container. Once you are ready to make, simply beat your eggs then dunk, dip and coat your zucchini before frying them up.
For storage after cooking, place the fried zucchini sticks in an airtight container with a clean paper towel to absorb moisture. Store in the fridge for up to 4 days. Additionally, they can be frozen for up to 3 months. To freeze, place the fried zucchini individually on a baking sheet before transferring them to an airtight container once frozen solid. When ready to enjoy, pop them in the oven to restore their crispy texture.
Make your Zucchini sweat!
Sounds strange I know, but similar to eggplant, zucchini contains liquids that can taste bitter. If you skip this step you are missing out on how great they could taste. So make them sweat by salting your sliced zucchini and letting them rest, or “sweat,” for an hour or so before cooking. This process draws out the vegetable’s bitter juices and excess water. This will help you achieve a more crispy stick.
Keep those sticks uniform…
Uniform cutting is a major key. Cut the zucchini sticks consistently to ensure even cooking and to keep the breading from falling off. Then transfer the breaded zucchini onto a baking sheet or large plate and refrigerate for at least 15 minutes or up to 3 hours. This will allow the breadcrumbs to really stick to the zucchini.
No breadcrumbs? Try parmesan cheese
Follow the same steps just swap your bread crumbs for Parmesan cheese and bake instead of frying at 400 degrees in the oven
Serving Suggestions
Crispy fried zucchini sticks are perfect for dipping in a homemade aioli or fresh marinara sauce. You can also keep it light with a sprinkle of flaky salt and a squeeze of lemon. They pair great with a Greek salad and tzatziki dressing. Or a pesto orzo salad.
For more inspiration, check out this Broccoli Apple Salad With Greek Yogurt, Black Beans & Rice or our instant hit Green Goddess Salad. Don’t be a stranger, let us know what you think. And remember, it doesn’t have to be just zucchini, you can get creative and dice up some eggplant and mushrooms to mix in as well, think fritto misto style!
Ingredients
- 2 medium zucchinis washed and cut into 1/4-inch thick sticks
- Salt and pepper to taste
- 1 cup all-purpose flour
- 3 large eggs
- 1 1/2 cups breadcrumbs
- 1 teaspoon dried parsley
- 1 teaspoon dried oregano
- Vegetable oil for frying
- 1 cup marinara sauce optional
Instructions
- In a medium bowl, season the zucchini sticks with salt and pepper, toss to coat and allow them to sit for 5 minutes.
- Set up your dredging station: In one shallow dish, place the flour. In a second dish, beat the eggs. In a third dish, combine the breadcrumbs, dried parsley, and dried oregano.
- Dredge each zucchini slice first in the flour, shaking off any excess. Then, dip it in the beaten eggs, ensuring it’s fully coated. Finally, coat it in the breadcrumb mixture, pressing lightly to make sure it adheres.
- Heat about 1/2 inch of vegetable oil in a large frying pan over medium heat. Once the oil is hot, add the zucchini slices in batches, being careful not to overcrowd the pan.
- Fry each batch for about 2-3 minutes on each side, or until they turn golden brown and crispy.
- Use a slotted spoon to remove the zucchini sticks from the oil, and drain them on paper towels to remove excess oil.
- Serve the zucchini sticks while they’re still warm, optionally with marinara sauce for dipping.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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