These crispy zucchini fries are not only a breeze to make but also a great way to sneak some veggies into your little one's mealtime. They are very easy to make, with just a handful of ingredients. So, buckle up for a crunchy journey that promises to satisfy your little one's cravings without compromising on health. Enjoy!
Zucchini is one of those veggies that many kids and even adults don't really like. My 5-year-old is one of those kids! I think it has to do with the texture when it's cooked, it gets too soft and watery for her. I use it in a lot of stews and casseroles and it's one of my favorite veggies, so it's on the menu a lot, especially in the summer. The only way, she will eat it, is when it's closer to its raw form, like spiralized zucchini pasta, or these zucchini fries that are crunchy and fun.
What I like about these zucchini fries is that they are sooooo easy to make, and both adults and kids love them. I make half of them without any salt for baby Alex and in the other half, I add a pinch of salt for the rest of the family. And that's what is great with BLW! You can easily adjust the cooking for your baby and the whole family without a sweat or a fuss.
If you are looking for more veggie stick ideas, then take a look at my healthy sweet potato fries, they are delicious and easy to make like these zucchini fries.
👩🏻🍳 Why you should try my recipe
- Ready in less than 30 minutes.
- Perfect as a side dish with your main or as a snack with a dip.
- Easy to make, not requiring any special equipment.
- Easy to hold with little hands for babies under 12 months.
To make these crispy zucchini sticks, we are going to need one large or a couple of small zucchini, one egg, breadcrumbs, all-purpose flour and olive oil. For adults and older children you could add a pinch of salt with the breadcrumbs but more about it in the steps below.
For full quantities and to print the recipe, see the recipe card below.
🔪 Step-by-step Instructions
So get your ingredients ready and let's get started!
01. To start, I'm cutting the zucchini into little sticks. I cut it in half or three if it's too long. I'm aiming for sticks that are about my index finger length.
02. Then I cut each piece into wedges, about 1cm / 0.5in. We want them to be thin enough to get cooked fast and be crispy. If too thick, then you might end up with zucchini fries that are watery in the middle the moment you bite them.
03. I place three bowls in front of me and fill them up in the following order: flour, beaten egg and breadcrumbs. This is to help me speed up the process without thinking too much, which is great especially if you are a busy mamma and multitasking.
04. I take 3-4 zucchini sticks and dip them in the bowl with the flour. I cover them with it and then I take each one and tap it lightly to get rid of the excess flour.
05. Then I add the sticks to the bowl with the beaten egg. Using a fork, I turn each zucchini stick around, making sure it is covered well with egg.
06. Finally, I place it in the bowl with the breadcrumbs and coat it on all sides. I place the zucchini fries on a baking tray lined with parchment paper.
07. When all the zucchini fries are on the tray, I lightly spray them with some olive oil. This is what is going to make them extra crispy and have a nice golden brown color. Finally, it's time for the oven. They need about 25-30 minutes in the oven but do keep an eye on them as they can easily burn if left for too long.
📖 Substitutions & Variations
- You can make half a batch for your baby without any salt, and then add a pinch of salt to the bowl with the breadcrumbs for the rest of the family.
- For more flavor, you could add some oregano or italian seasoning to the bowl with the breadcrumbs.
- I'm using dark skin zucchini but you could also use the lighter skin ones.
🍽 Serving suggestions
We love having these zucchini fries as a side with our main when having chicken or meatballs. It simply adds some more goodness, fiber and variety to the plate.
They are also great as a little snack on their own or with a refreshing dip, like yogurt or hummus.
I'll be honest, these zucchini fries are amazing whilst still warm when they come out of the oven. If left for too long, they will become a bit soggy and lose that crispness that makes them fun. The flavor will still be there if you don't mind them being soft.
So if you are planning to add a few to your little one's lunchbox, be prepared that there might be some complaints that they were too soft!
- Enjoy the zucchini sticks while they are warm and crispy.
- Spraying with olive oil, helps them get crispy.
- For older kids and adults, add a pinch of salt with the breadcrumbs for extra flavor.
- Cut the zucchini into thin sticks to cook faster and be less watery in the middle.
These BLW zucchini fries are healthy as they are baked in the oven instead of deep frying them. They don't have any salt in them, making them a good choice for babies under 12 months.
You can offer zucchini in little sticks for babies under 10 months as it's easier for them to grasp with their little hands and bring them closer to their mouth. Zucchini fries are a good idea as they hold the zucchini together with the coating, and it doesn't get mushy in their fists.
Healthy & Crispy Zucchini Fries
- 2 zucchini small
- 1 egg
- ⅓ cup flour all-purpose
- ½ cup breadcrumbs
- 1 tablespoon olive oil
- Cut the hard end bits of the zucchini. Cut each zucchini in half and then again in half.
- Cut the zucchini into wedges about 1cm / 0.5in thickness.
- Place 3 bowls in front of you. One with the flour, one with the egg beaten, and one with the breadcrumbs.
- Dip each zucchini stick into the flour and tap to get any excess flour off.
- Dip into the beaten egg and then cover with breadcrumbs.
- Place the zucchini stick on a tray lined with parchment paper. Repeat with the rest of the zucchini sticks.
- When all the zucchini sticks are on the tray, spray with some olive oil.
- Bake for 25-30 minutes in a preheated oven to 375℉ / 190℃.
- For older kids and adults, you can add a pinch of salt to the bowl with the breadcrumbs.
- Serve as a side dish with your main or as a snack with a dip like yogurt & dill dip.
- Serve them when they come out of the oven, while they are still hot and crispy.