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Crispy low calorie air fryer zucchini fries served on a plate.

Low Calorie Air Fryer Zucchini Fries

A healthier take on a childhood favorite, these air fryer zucchini fries offer a light, crispy snack that's full of flavor and easy to prepare.
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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Course Appetizer, Side, Snack
Cuisine American
Servings 4 servings
Calories 150 kcal

Ingredients
  

Zucchini Fries Ingredients

  • 2-3 medium Zucchini, medium size Firm and bright green
  • 3/4 cup Plain breadcrumbs Or panko for extra crunch; use gluten-free if you prefer
  • 1/4 cup Grated Parmesan cheese A dash more if you love a savory bite
  • 1 large Egg Or 1 egg white for lower calories
  • 1/3 cup All-purpose flour Or chickpea flour for a nutty note
  • 1/2 teaspoon Garlic powder Fresh grated garlic works too
  • 1/2 teaspoon Paprika Smoked paprika gives a cozy warmth
  • 1/2 teaspoon Salt Start light, we can always add more
  • 1/4 teaspoon Black pepper Freshly ground if possible
  • Olive oil spray For the air fryer basket and a light mist over fries
  • Fresh lemon For squeezing at the table (optional bright note)

Instructions
 

Preparation

  • Wash and slice the zucchini into sticks, about 3 inches long and a quarter inch thick.
  • Set up a simple dredging station: flour in one shallow bowl, beaten egg in another, breadcrumbs mixed with Parmesan and spices in a third.
  • Dip each piece in flour first, then egg, then the breadcrumb mix, pressing the crumbs gently so they cling.

Cooking

  • Preheat your air fryer to 400 degrees F for 3 to 5 minutes.
  • Lightly spray the basket with olive oil spray and arrange the zucchini fries in a single layer.
  • Cook at 400 degrees F for 8 minutes, then check. Turn each fry or shake the basket gently.
  • Cook another 3 to 4 minutes after turning, until the coating is a light, even gold and the interior is tender.
  • Remove to a warm plate and let rest for a minute or two, then squeeze a little lemon over the top.

Serving

  • Serve hot with a dipping sauce, a spoonful of yogurt mixed with lemon and herbs, or a small bowl of marinara.

Notes

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer at 350 degrees F for 4 to 6 minutes to regain crispness. For variations, mix in herbs or adjust seasonings to taste.

Nutrition

Serving: 1gCalories: 150kcalCarbohydrates: 18gProtein: 5gFat: 6gSaturated Fat: 2gSodium: 300mgFiber: 2gSugar: 2g
Keyword Air Fryer Recipes, healthy snacks, Low Calorie, Vegetable Dishes, Zucchini Fries
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