Fried Zucchini Cathy’s Vegan Kitchen

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Published by: by Cathy Carmichael · This post may contain affiliate links.

It’s zucchini season, and this Zucchini Fried Recipe A great way to enjoy summer zucchini. With its crispy exterior and soft, delicate interior, this recipe is a great appetizer, side dish, or main dish! Kid friendly and easy to make in 30 minutes!

Vegan zucchini fries recipe on a plate served in a bowl with ranch dressing for dipping

Vegan zucchini fries, while a great alternative to traditional baked potato fries, offer a different texture and variety than french fries. Crispy on the outside and delicately soft on the inside, this vegan zucchini fries recipe is healthy and wonderfully crunchy.

Jump:

Despite living a plant-based lifestyle, I’m a gourmet girl who loves french fries, pizza, and anything salty. I’ve never met a nacho I didn’t like or a french fry that didn’t tempt me. But I will indulge only if, of course, I make it vegetarian and make it healthy.

Zucchini vs Potato

4 zucchini on a cutting board

While potatoes are a great source of nutrients, zucchini is Known to reduce weight. 95% water and low in carbohydrates, zucchini contains high levels of vitamins C, A, potassium and folate, which are essential for good health. And who does not want to lose weight by eating crispy fried food?

As you all know, vegan junk food is readily available. Consequently, a vegetarian diet is not necessarily healthy. Unless, of course, you transform your favorite foods into healthier ones like these zucchini fries.

Zucchini Roast Ingredients

Slice the zucchini on a cutting board.

When picking zucchini, choose one that is smooth, firm and brightly colored. I usually use my zucchini within the first three days for freshness.

First, you need a few simple ingredients. For example, I bathe my zucchini in a Dijon mustard/plant-milk mixture before dipping it in a breadcrumb/nutritional yeast mixture.

  • zucchini: Zucchini is in season and cheap this time of year. I leave the skins on to retain the extra nutritional value as well as the texture of the fries.
  • Plant Milk: Choose unsweetened, unflavored plant milk. My favorite is oat milk because of its creaminess, but any plant milk works. Plant milk makes an “egg wash” substitute for zucchini.
  • Dijon Mustard: Dijon mustard’s tanginess gives plant milk extra flavor.
  • Bread Crumbs: I make breadcrumbs by toasting Dave’s bread and crumbing it in a food processor.
  • Nutrition Facts: Nutritional yeast provides the bread crumb mixture with a cheesy flavor.
  • Salt: Salt is used to draw out the moisture in the zucchini. Don’t worry about the sodium content; The salt is washed off before cooking.

Zucchini Fry Ingredients Substitution

  • If you don’t like zucchini, try polenta fries, portobello mushroom fries or steak fries in the air fryer.
  • If you don’t have any plant milk, use aquafaba instead of egg wash, or just eggs as a possible substitute.
  • Buy bread crumbs at the store rather than making your own. Also, for a gluten-free option, make or buy gluten-free bread slices.
  • Stone ground mustard is the closest substitute to Dijon mustard.

How to make zucchini fritters

Salt zucchini slices on a paper towel.
  1. ducchini cut into rounds or wedges; I chose wedges (fried) for this vegan zucchini fries recipe.
  2. Zucchini fry wedges, for example, need to be universal in shape so they cook evenly.
  3. Once cut, place zucchini roast on paper towels and generously salt. This process removes excess moisture from the zucchini to prevent it from becoming soggy after cooking.
  4. For those who avoid salt for health reasons, the salt used in this recipe is only used when preparing the zucchini. However, before making the vegan zucchini fries recipe, the salt is rinsed off and the zucchini is dried.
  5. Since zucchini is 95% water, salting helps reduce moisture during cooking. That’s how you can get crispy vegan zucchini fries instead of adulterated ones.
  6. Next, dip the zucchini in the plant milk/Dijon mixture and dredge in the breadcrumb/nutritional yeast mixture.
  7. Then, opt for Baked or Air-Fried Vegan Zucchini Fries.
Recipe Ingredients: Zucchini, diced, plant milk and Dijon mustard in one bowl, bread crumbs and nutritional yeast in another bowl.

cooking options

baking

I love extra crispy fries, which are easily available without using oil. Silicone baking mat Provide perfect baking without oil and sticking.

  1. Dip each zucchini stick into the milk mixture and then one at a time into the breadcrumb mixture, until all the zucchini is covered in breadcrumbs.
  2. Place on baking sheets separated from each other on silicon mat or parchment paper.
  3. Cook at 400 for 35 minutes.
  4. Serve with vegan ranch dressing or vegan southwestern dressing.
The strips are breaded and placed in an air fryer pan.

Air Frying

  1. Place a single layer of breaded zucchini slices in the base of the air fryer or in an air fryer pan (depending on the type of air fryer you have).
  2. Cook at 370 degrees for 10 minutes; Use a spatula to turn them halfway through cooking for an additional 5 minutes.
  3. Repeat in batches until all the zucchini fries are crisp and brown.

Recipe FAQs

Is fried zucchini healthy?

Zucchini fries are a healthy, delicious and easy-to-make side dish for your next cookout. They can be made oil-free, gluten-free and taste fantastic. Plus, they’re a great way to use up all the squash growing in the garden!

How do you get the water out of fried zucchini?

After cutting the zucchini into ~½ inch sticks, salt generously and let sit. I usually let them sit for about 10-15 minutes.

Do you peel the zucchini before cooking?

Don’t peel the zucchini – it’s tempting to remove the skin, but it’s not necessary. Zucchini melts into the bread, so peeling is an unnecessary step.

I'm dipping the slices in the ranch dressing.

advice

  • Choose firm, green zucchini.
  • Don’t wash zucchini unless you plan to use them in a recipe.
  • Cut both ends of the zucchini in half horizontally, then cut each piece lengthwise. Cut lengthways until all zucchini is roasted ½ inch.
  • Generously salt the ducchini; This is very important to remove excess water and get crispy fries instead of soggy fries.
  • If air-frying in a basket-type air fryer, preheat an oven to 325 and line a baking sheet to keep cooking fresh and warm while cooking batches.
  • Thicker fries require extra cooking time, while thinner fries can cook more quickly.

Try this delicious zucchini fritter this summer. Kids love them! And they disappear in seconds, so make sure you make a double batch!

Other Recommended Air Fryer Recipes

If you like these vegan zucchini fries, give us a 5-star review and comment below. We want to hear from you!

📖 Recipe

Vegan Zucchini Fries

Cathy Carmichael

It’s zucchini season, too Roast Zucchini A great way to enjoy summer zucchini. With their crispy exterior and soft delicate inside, this recipe is a great appetizer, side dish or main dish! Kid friendly and easy to make in 30 minutes!

Q. Time 10 minutes

cooking time 20 minutes

total time 30 minutes

course Associate – Serving Post

cuisine US

serving 4 serving

calories 124 kcal

instructions

Prepare the Zucchini:

  • Preheat oven to 400 degrees.

  • Wash the zucchini and cut it into wedges on the same side, leaving the skin on.

  • Generously salt the zucchini and place on paper towels for 15 minutes.

  • Rinse with water and dry again with paper towels.

Bread Crumb/Almond Milk Wash Bowl:

  • In a bowl, combine panko bread crumbs and nutritional yeast.

  • In a second bowl, whisk together the almond milk and mustard.

Breading Zucchini:

  • Dip each zucchini stick into the milk mixture and then one at a time into the breadcrumb mixture, until all the zucchini is covered in breadcrumbs.

  • Place on baking sheets separated from each other on silicon mat or parchment paper.

  • Bake at 400 degrees for 35 minutes.

  • Serve with ketchup, Dijon mustard, or add a little fire by adding a little sriracha to the ketchup.

Air-fry cooking option

  • Place a single layer of breaded zucchini fries in the base of the air-fryer.

  • Cook at 370 degrees for 10 minutes; Use a spatula to turn them halfway through cooking (5 minutes).

  • Repeat in batches until all the zucchini is air-fried.

Comment

  • For those who avoid salt for health reasons, the salt used in this recipe is only used when preparing the zucchini. However, before making the recipe for vegan zucchini fries, the salt is washed off and the zucchini is dried before dipping into the mixture in the bowl.
  • Since zucchini is 95% water, salting helps reduce moisture during cooking. That’s how you can get crispy vegan zucchini fries instead of adulterated ones.
  • Make sure the zucchini are cut into the same size roast so they cook at the same rate.
  • A thick fry will take longer, a thin fry will cook faster.
  • I like vegan ranch dressing for dipping, like Sriracha ketchup or Dijon mustard mixed with maple syrup. For a taste of the Southwest, try Vegan Southwest Dressing.

nutrition

Calories: 124kcalSugars: 21gProtein: 7gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fats: 1gMonounsaturated Fat: 1gTrans fats: 0.003gSodium: 280mgPotassium: 422mgFiber: 4gSugar: 4gVitamin A: 204IUVitamin C: 18mgCalcium: 60mgIron: 2mg



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