Ingredients
For the veggie fries:
- 4 medium zucchini and/or yellow squash (approx. 1.5-2 lb total)
- 1 tablespoon + 2 teaspoons kosher salt, divided
- 1 cup all purpose flour
- 2 large Nellie’s Free Range Eggs
- 2 tablespoons water
- 1 cup panko bread crumbs
- ¼ cup grated parmesan cheese
- 1 tablespoon Italian seasoning
- 1 tablespoon garlic or onion powder
- Cooking spray
Servings: 4
Amount Per Serving
- Calories 240
- Fat Cal. 32
- Total Fat 3.5g (4% DV)
- Sat. Fat 1g (5% DV)
- Trans Fat 0g
- Cholest. 95mg (32% DV)
- Sodium 1200mg (52% DV)
- Total Carb. 42g (15% DV)
- Fiber 4g (14% DV)
- Sugars 6g
- Protein 11g
- Calcium (4% DV)
- Iron (8% DV)
- Vitamin D (2% DV)
- Potassium (10% DV)
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Prep Time: 20 minutes
Cook Time: 20-25 minutes
Yield: 4 servings
Ingredients
For the veggie fries:
- 4 medium zucchini and/or yellow squash (approx. 1.5-2 lb total)
- 1 tablespoon + 2 teaspoons kosher salt, divided
- 1 cup all purpose flour
- 2 large Nellie’s Free Range Eggs
- 2 tablespoons water
- 1 cup panko bread crumbs
- ¼ cup grated parmesan cheese
- 1 tablespoon Italian seasoning
- 1 tablespoon garlic or onion powder
- Cooking spray
Servings: 4
Amount Per Serving
- Calories 240
- Fat Cal. 32
- Total Fat 3.5g (4% DV)
- Sat. Fat 1g (5% DV)
- Trans Fat 0g
- Cholest. 95mg (32% DV)
- Sodium 1200mg (52% DV)
- Total Carb. 42g (15% DV)
- Fiber 4g (14% DV)
- Sugars 6g
- Protein 11g
- Calcium (4% DV)
- Iron (8% DV)
- Vitamin D (2% DV)
- Potassium (10% DV)
Percent Daily Values (DV) are based on a 2,000 calorie diet.
The secret to perfectly crispy veggie fries?
Dry = Crispy! Make sure you salt the squash to pull out the moisture. Pair that with our Nellie’s Free Range eggs—laid by healthy hens cared for with kindness—to create a deliciously golden, crispy breading. Say goodbye to soggy fries and hello to crunch perfection!
To make the veggie fries:
- If using the oven, preheat to 425°F and line a wire rack into a baking sheet. If using an air fryer, preheat to 350°.
- Trim the ends of each zucchini or squash and slice in half lengthwise. Scrape out the seeds using a small spoon and discard. Arrange the zucchini cut-side up on a cutting board or large platter, and sprinkle with 1 tablespoon kosher salt. Let the salt sit undisturbed for 10 minutes to pull out moisture.
- Meanwhile, gather three shallow bowls and prepare the breading station (cake or pie tins are great for this!). Place flour into one. Combine the egg and water in a second bowl and whisk until very well combined. In the third, stir together the panko bread crumbs, parmesan cheese, Italian seasoning, garlic or onion powder, and 2 teaspoons kosher salt.
- Pat the zucchini and/or squash very dry with paper towels, and slice into even “fry” shapes and sizes.
- Place several pieces of zucchini into the flour and turn until coated on all sides. Remove from the flour and transfer to the egg mixture; turn to coat the zucchini pieces on all sides. Remove the zucchini from the egg and dip into the bread crumb mixture; gently press to help the breadcrumbs and cheese adhere and turn several times to ensure even coverage. (It helps to use one ‘wet’ hand in the flour & egg and one ‘dry’ hand for the breadcrumbs. This will help keep clumping down and keep things more manageable.)
- Arrange the breaded zucchini/squash on the wire rack or air fryer basket in a single, even layer with a bit of space between each piece.
- Lightly mist with cooking spray and bake 22-25 minutes if using the oven or airfry for 6-10 minutes until the breading is golden brown all over.
To serve:
Serve warm with marinara sauce or ranch dressing/dip. Yum!
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