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Low Calorie Air Fryer Zucchini

Highlighted under Category: Hearty Italian Second Courses

Indulge in crispy zucchini fries without the extra calories by using an air fryer. Fresh zucchini is sliced into strips, patted dry, tossed with olive oil, and seasoned or coated with your choice of spices or Parmesan. Arranged in a single layer, the fries are quickly cooked at high heat, resulting in a golden exterior and tender inside. Serve them hot with your preferred dipping sauce for a snack or side loaded with nutrients. These fries are easy to reheat and maintain their crunch, making them perfect for guilt-free munching anytime.

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Brought to You By Valeria Rossi
Last modified on Tue, 17 Jun 2025 16:00:26 GMT
A bag of air fryer zucchini fries. Save
A bag of air fryer zucchini fries. | recipesvaleria.com

Crispy yet light these zucchini fries have transformed my snack game on busy weeknights I reach for them when I want something crunchy but still nourishing and they always disappear faster than I expect

These fries came to the rescue when I was trying to snack healthier after dinner and they quickly earned a spot in my weekly rotation friends now request them at every get together

Ingredients

  • Fresh zucchini: choose firm ones with glossy skin for best texture they form the perfect base
  • Olive oil or cooking spray: helps browning and adds richness use a spritz for extra lightness
  • Salt and pepper: brings out the natural sweetness of zucchini taste before adding more
  • Parmesan cheese: nutty flavor finish your fries with quality cheese for savory depth
  • Garlic powder or dried herbs: try roasted garlic powder or fragrant thyme for extra punch
  • Paprika or chili powder: infuse a little spice and smoky flavor use fresh ground for best results
  • Breadcrumbs: classic crunch look for whole wheat or panko for healthier options

Step-by-Step Instructions

Prepare the Air Fryer:
Set your air fryer to 375 degrees Fahrenheit and let it warm for at least three minutes so the fries start cooking right away when added
Cut the Zucchini:
Wash and pat the zucchinis dry Slice them evenly into thin strips for classic fries or into rounds for a chip vibe Consistent sizing ensures everything cooks evenly
Draw Out Moisture:
Scatter a little salt on the cut zucchini and let them rest for at least ten minutes The salt pulls water from the zucchini so your fries will crisp instead of steam Use clean paper towels to dab off all visible moisture
Add Seasoning and Coat:
Toss the zucchini fries with just enough olive oil to coat or use a quick spray for fewer calories Scatter your favorite seasonings and make sure each fry is coated evenly For best results mix seasonings with a couple tablespoons of breadcrumbs or grated parmesan cheese for a stronger crunch
Arrange and Air Fry:
Lay fries in a single layer in your air fryer basket Resist the urge to crowd so air can circulate Cook for about twelve minutes shaking the basket halfway through Watch for a rich golden edge and crispy exterior
Serve Right Away:
Lift fries carefully from the basket to keep them crisp Serve hot and fresh with your favorite dipping sauce Enjoy the contrast of creamy zucchini and crackly coating
A bag of low calorie air fryer zucchini fries. Save
A bag of low calorie air fryer zucchini fries. | recipesvaleria.com

I always look forward to that first batch when the smell of roasted parmesan hits the air The salty cheese crisped onto the zucchini reminds me of family pizza nights and even my pickiest eater loves these

Perfecting Storage

Cool leftovers completely before storing in an airtight container Store in the refrigerator for up to three days If fries get soggy reheat them in the air fryer for two minutes on medium heat to revive the crunch Microwave might make them limp so avoid it when possible

Easy Ingredient Swaps

Swap olive oil for avocado oil if you want a different flavor or added antioxidants For a dairy free batch skip the parmesan and load up the herbs Gluten free breadcrumbs work just as well as regular if you have dietary needs

Serving Ideas

Serve these fries with tangy Greek yogurt dip spicy sriracha mayo or classic marinara sauce Stack them beside sandwiches or burgers for a lighter side These also work well as a salad topper for extra crunch

A Bite of Background

Zucchini fries come from a long tradition of vegetable snacks This recipe is especially popular as air fryers offer a way to get fried texture without heavy oil I started making these when I needed quick after school snacks and now they are a staple for family gatherings

Frequently Asked Questions About Recipes

→ How do I keep zucchini fries crispy in the air fryer?

Pat zucchini strips dry after salting to remove excess moisture and avoid overcrowding the basket for best crispiness.

→ Which spices work well for seasoning zucchini fries?

Try garlic powder, chili powder, paprika, dried herbs, or a Parmesan-breadcrumb mix for added flavor.

→ Can I use an oven instead of an air fryer?

Zucchini fries can also be baked on a wire rack at 425°F until golden, though they may be less crispy than air fried.

→ What dipping sauces pair well with zucchini fries?

Marinara, ranch, tzatziki, or sriracha mayo complement the mild flavor of these fries perfectly.

→ How should leftovers be reheated?

Reheat fries in the air fryer at 300°F for 2-3 minutes to revive their crisp texture.

Low Calorie Air Fryer Zucchini

Crispy zucchini fries air-fried for a healthier snacking option. Packed with flavor and simple to prepare.

Preparation Time
10 minutes
Cooking Duration
10 minutes
Overall Time Required
20 minutes
Brought to You By: Valeria Rossi

Recipe Group: Main Courses

Skill Requirement: Perfect for Beginners

Cuisine Type: Modern European

Recipe Output: 4 Number of Servings (Approximately 4 servings of zucchini fries)

Diet Preferences: Low Carbohydrate, Quick Vegetarian Option

Required Ingredients

→ Zucchini Fries

01 2–3 fresh zucchinis
02 1–2 tablespoons olive oil or cooking spray
03 Salt to taste
04 Black pepper to taste
05 2 tablespoons grated Parmesan cheese (optional)

→ Coating Options (select one)

06 1 teaspoon garlic powder, 2 tablespoons Parmesan cheese, 2 tablespoons breadcrumbs (Garlic Parmesan option)
07 1 teaspoon chili powder, 1 teaspoon paprika, salt to taste (Spicy option)
08 1 teaspoon dried herbs such as thyme or rosemary (Herby option)

How to Make It

Step 01

Preheat the air fryer to 190°C for 3–5 minutes.

Step 02

Wash and dry zucchinis thoroughly. Slice zucchinis into long strips or rounds, depending on preference.

Step 03

Lightly salt zucchini slices and allow them to rest for 10–15 minutes. Pat dry completely with paper towels to ensure crispiness.

Step 04

Toss zucchini strips with olive oil or mist lightly with cooking spray. Season with preferred spices or selected coating mix, ensuring fries are evenly coated.

Step 05

Arrange coated zucchini in a single layer inside the air fryer basket. Cook at 190°C for 10–12 minutes, shaking the basket halfway through, until fries are golden and crisp.

Step 06

Transfer fries from the air fryer and serve immediately while hot, paired with your dipping sauce of choice.

Additional Information

  1. Blotting moisture from zucchini before air frying is essential for achieving a crisp texture.
  2. Avoid overcrowding the air fryer basket to promote even cooking; work in batches if necessary.
  3. For best results when reheating, return fries to the air fryer at 150°C for 2–3 minutes.

Essential Tools

  • Air fryer
  • Cutting board
  • Sharp knife
  • Mixing bowls
  • Paper towels

Allergy Notes

Double-check every ingredient for potential allergenic risks. Reach out to your doctor with any concerns.
  • Contains dairy if Parmesan cheese is used.
  • Contains gluten if breadcrumbs are included.

Nutritional Information (Per Serving)

These nutritional details are intended for informational purposes and aren't a substitute for professional guidance.
  • Total Calories: 110
  • Fat Content: 6 grams
  • Carbohydrates: 10 grams
  • Protein Amount: 4 grams