Baked, oil-free zucchini fries, although a great alternative to traditional baked potato fries provides a different texture and variety compared to french fries; crispy on the outside and delicately soft on the inside. My vegan zucchini fries recipe is healthy and fabulously crunchy.
ZUCCHINI VS. POTATOES NUTRITIONAL INFORMATION
Although potatoes are a fabulous source of nutrition, zucchini is well known to reduce weight. 95% water and low in carbohydrates, zucchini contains high levels of Vitamin C, A, potassium, and folate; all essential to good health. And who doesn't want to lose weight while eating crispy food that truly tastes fried?
Despite living a plant-based lifestyle, I'm a savory food girl who loves french fries, pizza, and anything salty. I have never met a nacho I didn't like or a type of french fry that didn't tempt me. But, I don't indulge, unless of course, I veganize it and make it healthy.
As you all know, vegan junk food is readily available. As a result, even eating vegan can be unhealthy. Unless, of course, you transform your favorite foods into healthy foods like my vegan baked zucchini recipe.
HOW TO MAKE CRISPY VEGAN ZUCCHINI FRIES WITHOUT ANY OIL
I prefer my zucchini fries extra crispy easily achieved without using oil. Silicone Baking Mats provide perfect baking without oil and sticking.
When choosing zucchini, pick a smooth, firm, and brightly colored one. I usually use my zucchini within the first three days for freshness. You can cut rounds or wedges; I chose wedges for this vegan zucchini fries recipe. First, you need a few simple ingredients. I bath my zucchini in a dijon mustard/plant-milk mixture before dipping in a Panko bread crumb mixture/nutritional yeast mixture.
- 2 medium firm zucchinis, skin on, cut into long wedges
- 3/4 cup unsweetened almond or other plant-based milk
- 3 Tablespoons Dijon Mustard
- 3/4 cup Italian Panko Bread Crumbs (or gluten-free Panko crumbs for those who are gluten-free) or homemade bread crumbs
- 1/2 cup Nutritional Yeast
- Salt (generous amount for zucchini prep).
The zucchini fries wedges, for instance, need to be universal in size, so they cook evenly.
WHY ALL THE SALT?
For those of you who avoid salt for health purposes, the amount of salt used in this recipe is only used during prepping he zucchini. However, before making the vegan zucchini fries recipe, the salt is removed.
Because zucchini is 95% water, salting helps to reduce moisture and sogginess when cooking. That is how you achieve crispy vegan zucchini fries, instead of soggy ones.
Next, you simply dip the zucchini fries in the almond milk/dijon mixture and then dredge into the Panko bread crumb/nutritional yeast mixture.
- Dip each zucchini stick in the milk mixture and then dip it in the bread crumbs mixture; one at a time until all zucchini is covered in bread crumbs.
- Lay them on a baking sheet, separated from each other, on a silicone mat or parchment paper.
- Cook at 400 for 35 minutes.
- Serve with ketchup, dijon mustard, or add a little fire by adding a small amount of Sriracha to the ketchup.
OTHER DIPPING SUGGESTIONS FOR VEGAN ZUCCHINI FRIES
Not a ketchup fan? No worries! As a result, my family loves, sauce, so we have you covered. Try my Vegan Ranch Dressing, which is a great dipping option.
Or if you prefer something a little more secret saucy, try my Vegan Thousand Island Dressing.
Regardless of your dipping pleasure, you will love these healthy vegan zucchini fries by themselves or dipped in your favorite dressing.
LOVE CRISPY HEALTHY VEGAN FOODS? CHECK OUT THESE RECIPES
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂