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Crispy Healthy Baked Zucchini Fries

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Healthy Baked Zucchini Fries:

CRISPY HEALTHY BAKED ZUCCHINI FRIES - With a crispy "junk food" taste, you could technically eat the ENTIRE recipe for under 200 calories!

Do you count calories?

These crispy baked zucchini fries have just 35 calories per serving.

Even if you ate the entire recipe in a single serving—which would be quite a lot of fries!—it’s still under 200 calories. And if you don’t count calories and think the idea of counting calories is a complete waste of time? You’ll just fall in love with the crispy “junk food like” taste. It’s one thing on which calorie counters and carb-o-holics can agree:

These zucchini fries are almost impossible to stop eating!

Baked Zucchini Fries

Dip them in ranch, marinara sauce, or even my Healthy Ketchup Recipe.

I initially worried about trying these without the egg wash called for in most breaded recipes. But making egg-free and vegan zucchini fries turned out to be really simple and just as good as any egg-based breaded recipe I’ve ever tried. I brought the zucchini fries to a Memorial Day barbecue… people were quite surprised I came with something other than dessert ;).

zucchini fries

Crispy Baked Zucchini Fries

Print This Recipe 5/5


  • 2-3 small zucchini, sliced into fry shapes
  • 1/4 cup flour (I used chickpea flour to offer a gluten-free option, but I don’t see why regular flour shouldn’t also work.) (24g)
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/2 cup milk of choice (120g)
  • 1 cup breadcrumbs (I made my own by toasting Ezekiel bread and processing it in a food processor. If you’re gluten-free, use gf bread.) (40g)
Total Time: 20m
Yield: 40-45 zucchini fries


Zucchini fries recipe: Preheat oven to 420F. Lightly grease a cooling rack, place it on a baking tray, and set aside. Set up an assembly line: flour and spices in one bowl, milk in another, and breadcrumbs in a third. Dip each zucchini stick in the flour, then the milk, then the breadcrumbs. Place on the cooling rack. Bake 18-19 minutes, or until desired crispiness is reached. Makes 40-45 fries.

View Zucchini Fries Nutrition Facts

Baked Zucchini Fries  Healthy Crispy Baked Zucchini Fries

Question of the Day:

Do you believe in calorie counting?

I used to think counting calories was a ridiculous waste of time and energy. Going by calories alone, a white rice cake would be a “better” snack choice for someone on a diet than a highly-nutritious banana spread with a little peanut butter. However, in the years of writing this blog, I’ve met quite a few people who swear by counting calories, who say it’s the only thing that’s worked for them and that it offers a sense of routine and control, helping them lose unnecessary weight or make healthier choices. While I still don’t personally think it’s the best way to live, I now at least respect the practice and concede that it might be the best option out there to help some people turn their lives around for the better. Oh, and the carb-o-holics I mentioned earlier in the post? I would fall into that category. Mmmmm carbs… :)


zucchini brownies

………Chocolate Zucchini Brownies


Katie is the baker, photographer, and author of the popular blog Chocolate-Covered Katie. Her favorite food is chocolate, and she believes in eating a balanced diet that includes dessert every single day. More about Katie—> 
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  1. Cindy says:

    Where did you get that cooling rack, and is it stainless steel? We have an old Pampered Chef cooling rack, but it has started to rust, and I’ve been trying to find a new one.

    1. I don’t actually know. I stole it from my parents’ house ;).

    2. Jacqueline says:

      Are there any Amish/Mennonite stores around where you live? I find the highest quality baking supplies there, and I love my stainless steel rack I bought from one of those stores.

      1. Cindy says:

        I just looked at the link, but didn’t see any stainless steel, rather only non-stick. ??? Did I miss something?

  2. Will try this recipe soon. So delicious.

  3. A says:

    Looks delish!

  4. Eric Jaffa says:

    I count calories.

    It doesn’t mean making calories the only consideration.

    It just a way to keep track of an aspect of food. It hopefully helps to moderate consumption.

  5. Sara says:

    Hi there! I’m sorry if this has been asked, but do you think it would be ok to use coconut flour for these? I just bought some and want to try it out :)

    1. Sorry, I really don’t know.

      1. Abby Rhoads says:

        This may be too late, but almond and coconut flours burn much more quickly than other flours, so that would be something to watch for. My mom has been experimenting a lot with almond and coconut flours and has yet to be able to bread and ‘fry’ with them, but baking may be different..

        1. bob says:

          For those who are wondering about almond meal, I used it instead of the bread crumbs, and it worked well. I just kept an eye on them because they took a bit longer to get crispy, but I’d definitely use that option again.

  6. Squeaky says:

    These look SO friggin good! Can’t wait to try ’em 😀

  7. Looks good. I should bake things more, and use my deep fryer less. It is pretty fun to deep fry stuff, though.

  8. Gretchen says:

    Katie – these look scrumptious! I love this idea! We typically roast our zucchini and squash – but this idea is genius! I think my kids will love these as well – very kid-friendly! Thanks for ANOTHER fabulous idea!
    As far as calorie counting – I do it because I think it can be a really valuable way for people to stay on track. But I also monitor my carbs/fat/protein. It’s so easy to mindlessly nibble throughout the day, but when you have to record everything … it sometimes makes me think twice. I think it’s also important to remember not to ‘live’ by the number of calories you are allotted in any particular day – simply be mindful of what you eat. I’m definitely not going to deprive myself – anything in moderation! I should say that counting calories may not work for everyone – find what works for you!
    Oh – and I’m totally a carb-girl, too!!

  9. They look so so good.

    I’ve recently been trying to break away from calorie or point counting.

  10. denise says:

    These look and sound amazinggggg!!! I do monitor both calories and nutrients – for health reasons :) Thanks for your efforts and delicious recipes!!

  11. Lisa says:

    Mmm…zucchini fries are so good! I’ve never tried them with the breading though. There was a time I believed in calorie counting, and I admit, I still do it sometimes. But, I’m not controlled by it anymore. And I’ve moved past it a lot.

  12. I’ve breaded a lot of different things in the past but somehow courgette is one I’ve not done yet! They always look amazing though, soo crispy! Definitely one to add to the list :)

  13. Alexis says:

    This looks so yummy!

  14. Laurie says:

    I think this recipe idea is fantastic! I will be making these when i retun from my road trip for sure. As for counting calories, I have a huge problem with portion control. Counting calories helps me keep my portions in check on most things. If I didn’t keep track of the calories I would easily plow through every sweet thing I make.

  15. These zucchini sticks look amazing!
    Can’t wait to make them. Love that they’re coated in garbanzo bean flour. YUM, that’s my favorite!
    I may be making those babies tonight!

  16. Susan says:

    These fries sound very nice.
    To answer your question of the day: I have been a calorie counter, and it was pretty much crazy-making. These days, my husband and I are on an eating plan that does have calorie limits (lower as well as upper) for meals and snacks. It also has similar limits for carbs, plus an upper limit for added fat. So I do pay attention to calories, fat & carbs when choosing recipes, but just go for a ballpark figure when doing my meal planning. Basically, what I do is figure out what basic combinations work, and then switch out meal elements to suit our mood. I like having a little structure to help me control the amounts I eat. What we’ve been doing is learning how to eat well but in a healthy way, and that is working nicely for us.

  17. Danielle says:

    Looks great!! Can’t wait to try them!
    – Danielle

  18. 1) Those look amazing! Must try :)
    2) Calorie counting can work but really can’t be straight about the never. It has to be about nutritional bang for your buck. Much like your example – chose the banana 😉 I’ve used it to lose 90+ lbs and still use it from time to time just to keep on point. But it can also be dangerous as ppl can get wrapped up in the number not the nutrition. Always an interesting topic though :)

  19. Tiffany says:

    I have counted calories and I loved doing it because it taught me how small of a portion I actually need, since I was trying to stretch my allotted calories throughout my day. It just really put portions and nutritional value into perspective, because I’d make decisions like, Do I really want to waste 200 calories on these cookies? NO! I’d much rather eat something that will offer more nutritional value and that will be more filling for that amount of calories. I would never want to do it as a way of life, but if you do it for 2 or 3 months and get into a good routine with some good food options, it would be unnecessary to keep counting because at that point it’s pretty easy to estimate where you’re at. :)

  20. Zuch fries are def on my list for things to try, and I bet they taste really well with chickpea flour! I agree, counting calories is not the best way to eat healthy.

  21. Alanna says:

    Oh yummy… I love zucchini, but I always forget to buy it! These look great.

    As for calorie-counting, I used to think it was only for people obsessed with weight loss because the only people I knew who did it were on some crazy crash diet and restricting themselves too much (like 1200 calories/day). But I think there are healthy ways to go about it, and I actually started doing it for myself a while back, initially just to see exactly how much I was actually eating on a normal basis. I found it quite surprising to see just how easy it was to go under or WAY over based on food and drink choices throughout the day, and I also realized that I wasn’t getting nearly enough protein, even though I’m not a vegetarian. Now I use calorie tracking apps to help me make healthy choices, both in total calories per day and in selecting things that give me a good balance of protein, carbs, and fats. Although I don’t worry too much about the fats category as long as my saturated fat intake is low, because there are plenty of days when my unsaturated fat consumption makes it look high!

  22. Mandy says:

    I love your savory recipes, Katie! This is brilliant :-) Have a great day!

  23. trajayjay says:

    I think calorie counting can get in the way of enjoying your food. It may cause you to cut out the necessary nutrient, fat, because cutting fat will also cut calories. And as you said before, if you do count calories, you may end up choosing unhealthier options, such as rice cakes in place of nuts, just because they have less fat. I would rather just follow my personal food pyramid. For me that includes grains and starchy veggies, fruits, veggies, a fat source, a calcium source, and a complete protein source. I strive to get 20g of fat, 20 g of complete protein and 8 g of fiber at each meal.

  24. Maura says:

    These look great. Katie, why didn’t you make the bread crumbs in your vitamix??

    1. I could’ve. Food processor was just closer at the moment I made them :).

  25. liz says:

    Hey there!
    So I’ve noticed this trend lately where all my links to your recipes are getting deleted from pinterest. I’ve been pinning your stuff for a while now because it is fab and even recommend it to people regularly, but now I’ve lost like half the things I saved and was wondering if you could speak to why you are taking these actions? The links go to your recipes so proper credit is given to you and your creations, and it doesn’t seem like you are anti-pinterest since you now have pin it buttons… whats going on?

    1. I am so sorry! I’m having so many issues with Pinterest lately, and their help center has been COMPLETELY unresponsive. I don’t know what to do except apologize to everyone who’s been contacted. I am so embarrassed, and it’s not even my fault.

      I keep sending them emails, to no avail. :(

      1. It should be only the frosting shots, though. At least, that’s the only pin people are telling me they got an email about. They’ve taken other things of yours down as well?

  26. What a great alternative to greasy fries! I don’t count calories either but I definitely understand those that do.

  27. Love zucchini fries! .. I usually use panko to make them crispy. When you make your own breadcrumbs.. did you toast the bread first?

  28. Marjorie says:

    There are so many different opinions on calorie counting out there! Everyone is entitled to their own. As for me, I’m not a fan of it. Calorie counting led to me becoming obsesse and scared of the numbers, and definitely lead to my eating disorder/anorexia because it made me afraid of calorie (and nutrient dense) foods such as avocados and nuts. Now, I am trying hard to break the habit. I feel like it’s prison! Each day I get better and feel more free. But for others, I can easily see how calorie counting can be a helpful weightloss and health tool. We all handle things differently.
    But, I strongly believe nutrition is more important than the number it’s packed into.

  29. Diana says:

    My toaster over has a rack that is removable. I did not think of using it like it is shown here. Will definitely try this recipe.

  30. Erika says:

    I just have a quick question. It says to dip the zucchini in the flour then in the milk. Won’t the milk wash all the flour off? It seems like the milk is what would make everything stick to the zucchini. Sorry if that’s a silly question. Thanks for the recipe!

    1. Ruchi says:

      I was wondering the same thing! But I just tried these, and it totally works! Somehow the milk does not wash off the flour!

      1. Kayla says:

        These are so heavenly to taste! I used crackers instead of breadcrumbs for my coating and let it brown a little. As for the milk washing off it doesn’t. The milk makes the flour tacky so the breadcrumbs can stick very well. OMG I’m printing this recipe. I used to use egg but it made my zucchini taste weird…. I added onion and garlic powder to the flour and now I’m in love thanks Katie!



  31. Lisa @bitesforbabies says:

    I make my wn version f ths with eggplant…we all love them, even my two-year old! I’m sure they’re just as tasty using zucchini! Btw, I don’t count calories…I eat really healthily but I do exaggerate sometimes! My way of managing my weight is out the “how do my pants fit” strategy…as soon as that get a little snug I know I have to watch at I eat 😉

  32. monica says:

    Oh i can eat the entire plate LOL…. you know, mine don’t ever come out as crispy, been thinking of frying them in coconut oil, what do you think?

  33. Lucy San says:

    I calorie count but I also make those calories count. I will choose a healthier alternative with slightly more calories than a very low calorie dish/snack with very little nutrition every time.

  34. Jenni says:

    I think much more about nutritional content than I do about calories! I honestly wouldn’t even know how to go about calculating all the calories I eat in a day. It sounds far too tedious and stressful for me.

  35. Sara Black says:

    What perfect timing!! My tower garden is producing the most amazing zucchini right now! Thanks so much for the recipe, I was running out of ideas :)

  36. Chris says:

    I loooooove this blog!!!

    No, I don’t believe in calorie counting!

  37. These look so incredible!!! And so simple too. Love this!

  38. Anonymous says:

    Calorie count. It is to easy to “cheat” without tracking. I can maintain my weight w/o it but not lose. It is defiantly better to use a tracker w/ more than just calories though, I am currently using and it tracks not only macro but micro nutrients.

  39. Linda Townsend says:

    I will need to make these GF… and could use GF flour. However, I wonder how a GF cornmeal would work in place of the flour…???? Should I just stick with a GF flour?

  40. Allie says:

    These look great! Would there be a way to make them lower-carb, anything to replace the breadcrumbs with?

  41. Oh my goodness! I have been making roasted zucchini “fries”, but they were kinda mushy in the middle and plain. This recipe is SO going on my list of recipes to make! Great one yet again, Katie! Thanks! 😀

  42. Alaia says:

    Hi, thank you for posting! For those that count calories, how do you handle eating at restaurants or other people’s homes without calorie counts? I struggle greatly with this! Thanks for any advice!

    1. Colleen says:

      Hi Alaia,
      I count calories on a general basis because I find if I don’t my portions (and weight) creep up. You probably shouldn’t be so obsessed with the numbers that you can’t relax and enjoy a meal out with friends now and then. Saying that, however, most calorie counters will have an ‘eye’ for how many calories are in their food (though at most restaurants you can usually double what you think it will be because of the extra fat and sugar they use).

    2. Anonymous says:

      Check out this blog post I did recently it should help!

  43. anonymous says:

    I used to agree with calorie counting. I did it for years, and then became obsessed with getting the numbers lower and lower. 1200 is the reccomended calorie intake for a 11 year old yet thats what people were telling me i needed to have to lose weight. i began eating 200 calories a day and ended up with hospital. i have been battling annorexia for 2 years. calories DO NOT REFLECT HEALTH in anyway.
    if that were true, then a diet coke would be ‘better’ than smoothie with bananas and berries and almond milk and chia seeds .

    calorie counting is ridiculous.

  44. Mel says:

    Before going vegan, calorie counting was the only way. Now, I focus on a healthy, well-balanced vegan diet. I still check calories for things I think might be “junk” and I still usually calculate my dinners (just to be safe), but that’s it.

  45. Claire B says:

    Hi Katie, how many of the zucchini chips is it for the 96g serve? They look so very tasty. Wondering how well some nutritional yeast flakes would go mixed with the breadcrumbs…

  46. I love making stuff like this! I’m not GF, but I always use chickpea flour. For some reason, it sticks so much better and the taste makes me feel more like it’s been deepfried when it’s still oven baked

  47. Aly says:

    These look amazing, I love when I find alternatives to fries and chips like this that people don’t even people are guilt-free. I don’t believe in calorie counting, however, I have do watch carbohydrates and sometime count carbs because I have ulcerative colitis and blood sugar issues. I generally cannot do breadcrumbs and I was wondering whether something like almond meal or very finely shredded unsweetened coconut might work? I would love to be able to make it!

  48. sylvia says:

    I see what you’re saying about counting calories Katie! I agree in the sense that nutrition is more important than anything else, however when it comes to losing weight counting calories is the only option in my mind. If one does it properly, they will be able to choose the banana spread you had in mind over the ridiculous rice cake. It is just about the proper allocation of the most nutritious calories possible, its an art and it takes time to figure out but once you get there its easy enough. I think its just tempting to take the easy route and go about it based purely on calories rather than nutrition and worse yet, I think most people just don’t know how to choose for nutrition or they equate low calorie with health.

  49. Anonymus says:

    Your non-dessert recipes are really good. Can’t wait to see what’s next…. If you don’t mind a few ideas:
    -teriyaki sauce
    -grilled “cheese” sandwiches

    What ever you make I’m sure it will be good!

  50. I love doing this with zucchini! I like your twist on it and hope to try it for sure this summer. Thanks Katie!! xx

  51. Arin says:

    Another delicious recipe. These are awesome!

  52. Caitlin says:

    Counting calories isn’t evil; it’s also not the only consideration. When I’m maintaining a healthy weight, of course I don’t count calories. But they do help when it comes to portion control. Sadly, in order to lose or maintain weight, a lot of people DO have to count calories. In addition to how much protein/fat/carbs they’re eating. It’s when people become too restrictive and obsessive that it’s a problem.

  53. nessa says:

    These look amazing!

  54. Angie says:

    I just made these tonight–YUM!! What a great recipe, Katie, thanks! I used nutritional yeast instead of breadcrumbs and they came out amazingly tasty. Cheezy, crispy, and gluten free, too! My 3 year old couldn’t get enough of them.

  55. Amy says:

    I’ve been nervous to try making baked fries without an egg wash for the same reason. But if it worked for you, it’s definitely worth trying! Do you think crushed cornflakes would work in place of the bread crumbs? (I have a box I’m trying to get rid of!)

  56. Laura says:

    I agree that counting calories does not equal health. i Used to be a slave to counting calories, now I focus on getting enough macro and micro nutrients like healthy fats good quality protein and lots of vitamins and minerals from fruits and veggies. Having said that if someone is starting a weight-loss regimen or wants to lose weight counting calories and keeping a food diary is absolutely critical. As someone else pointed out many people have no idea how many calories they are consuming or how small true portion sizes really are. using this to track your diet at the beginning can mean long-term weight loss success And a healthier lifestyle

  57. Taryn says:

    Are you sure this recipe is under 200 calories? I just looked up calories in a cup of breadcrumbs, and it’s 460.

    Regardless, I will probably make these! Wondering if bread crumbs made from cauliflower bread would work?

  58. Katte says:

    Oh yes I believe in calorie counting but not if you’re only eating empty calories. I lost 15 lbs counting calories. It really made me more aware of how my choices affect me, for example I didn’t mind eating a whole thing of french fries by myself and a shake but then I came to realize that those are waaaaaaay too much calories for the little nutritional benefit that they offer. Now that I’m vegan and have done a pretty good job at maintaining my ideal weight, I don’t calorie count anymore but I always suggest it to those that want to lose weight or maintain it. I won’t feel bad about eating these zucchini fries though :)

  59. Kati says:

    Made these tonight – swapped out the breadcrumbs for quinoa flakes…oh my god. My little brother “hates” vegetables but loooved these.

    Five stars.

  60. Pia says:

    I count calories, but it isn’t the only thing I do. I’ll try to make healthy choices, like a higher calorie dish with more nutritional value, but keeping track of how many calories I eat allows me to not be afraid to eat at all. I finally lost some of the weight I have been struggling with all of my life, and only because I began controlling what I eat rather than letting what I eat control me.
    If I dont keep track of my calorie intake I get afraid to over do it, and then I’ll just not eat – so counting is definately the way to go for me!

  61. Zucchini fries are equally delicious too 😉 Love these though, I know I’ll be overwhelmed with zucchini soon with my farm share!

  62. Kelly says:

    Thanks Katie, these were great!! Even my not-quite-four year-old who is quite anti-zucchini at the moment munched down a big handful of “special fries” (…..until they got cold, when she daintily declared “I don’t like these fries”!!) So, fresh from the oven, they are even attractive to kids, which makes them a hit in my book! The little princess and I are also big fans of the avocado frozen yoghurt from the other day too – we’ve been having lots of fun with your recipes the last couple of weeks after a friend recommended your site. Thanks!!

  63. Kim says:

    These look awesome….cant wait to try them. Yes, I do count calories. Mostly just if a gain a few pounds , it helps me get back on track.

  64. Shani says:

    Been meaning to try these ever since you posted them. Made them last night and they were delicious! I can’t believe how crunchy they were. Thank you katie, you’re an absolute genius:) everyone, you have to try this recipe. I will try it on other veggies too like cauliflower, sweet potato etc.

  65. Jared says:

    Hi Katie,
    Just made these and really enjoyed the taste and how easy they were. I would add a little more flavor (italian seasoning, pepper, etc) in with the breading process next time.

  66. Jenny says:

    These were very good but I’m wondering if there’s a technique that I don’t know about to keep your fingers from getting all gummy when you dip the fries into each component? I’ve tried using tongs and forks but no matter what I end up with a gummy mess on them and it makes me feel like I must be missing some secret way to do this.

    1. Kate says:

      If you use only your left hand for the wet and your right hand for the dry (or vice versa), you should be able to avoid having huge clumps of the stuff on your fingers. Here’s what I did– put the flour mixture in a paper bag, toss the veggies in, shake it up, then do the other 2 steps. I have done this with onions too, for onion rings! Mmmmm

  67. Karen says:

    I just made these for dinner- awesome! They stayed crispy and full of flavour. I did zucchini and califlower- both worked great. Next time, I might steam the califlower a little bit before to start the cooking process.

    As for calorie counting, I never got into it. I did count fat grams for awhile but then I realized it’s all part of the whole picture- fat, fiber, protein. More of a balance works for me :)

  68. Lauren says:

    I am thinking of making zucchini fries and might use this recipe and another. I was wondering what sauce you used. I made a raw vegan ketchup recently, but didn’t like it at all. I don’t want to buy condiments that much any more for health and cost, but I am considering at getting ketchup and bbq sauce for such recipes.

  69. SemiSweetSami says:

    Oooh! I was just craving some gluten-free zucchini fries and wondering if they even exist. They do now! Thank you so much for posting this, I can’t wait to try it!
    Sami :)

  70. Laura says:

    I made these today and used parchment paper on my baking tray. They came out perfect using the same temp for the above recipe.

    Absolutely yummy!!

  71. stephanie says:

    wow! katie i try the zucchini fries today they are good,:)

  72. Skye Dumoulin says:

    You know you make a lot of Chocolate Covered Katie’s recipes when:

    Tonight I made these delicious and addictive Zucchini “fries” for dinner. Served them to my mom who immediately started raving about how yummy they are and asked where I got the recipe. “From Chocolate Covered Katie,” I replied. She said, “God bless that woman, without her we’d starve.”


  73. Rebecca says:

    Just made these today, and they were SO good!! Instead of using a cooling rack, I just put them on a baking tray (sprayed with oil) and flipped them over when they were halfway done baking. :)

  74. Brenda DeForest says:

    I used crushed gluten free cornflakes! these are yummy

  75. Mary says:

    What are you dipping the Zucchini fries in, how do you make the dip?

    1. Unofficial CCK Helper says:

      She has a link to the ketchup listed in the post :-)

  76. Emily LeDonne says:

    I just made this recipe and it was amazing! I love how crunchy they get. I just dipped them in organic tomato sauce :)

    As for calorie counting, I do not do it anymore. I started about 2 years ago and developed a severe eating disorder from it. It was awful. Once I went through therapy and treatment, I never counted again. Now I’m healthy, happy, and totally vegan! It’s so much better and I am in better shape then I ever have been :)

  77. Katie says:

    So… I made these for my husband and I tonight and they were AAAAAMAZING. Wow. I’m full and I still want more. :) They were perfect and crispy and delicious and wonderful in every possible way, so thank you!!! Thank you for posting this recipe, because it was delicious!!! Also, since I didn’t have enough cooling racks, I baked some fries on the racks and some without a rack (on a cookie baking sheet lined with foil and some non-stick spray), and they both came out perfect. So if anyone out there doesn’t have a cooling rack, things will still be great regardless! 😉 Thank you!!! <3

  78. Glynda says:

    OMG- you are a genius!!!!!!!! These were amazing!!! Thank you so, so much.

  79. Les says:

    Bookmarking this recipe.

    I only calculate calories for foods/ingredients that I either tend to overeat or that are high in fat/sugar. So, if I eat granola, trail mix, or nuts I look at the serving size and try to hold myself to two or three servings. If I use olive oil or liquid sweetener in a recipe or on a salad I keep track of that as well. If I bake something I choose something low-calorie enough that it will be okay if i eat it all within 24 hrs because there’s a good chance I will. Other than that I don’t bother with it because the rest of my diet is not particularly calorie-dense — greens, fruits, vegetables, quinoa. I think it’s better to make healthy food choices first. Being vegan and mostly raw has helped me to control my tendancy to overeat. I tried a calorie-counting app for two weeks. It was useful to see what my normal intake was, and how fast snacking/nibbling adds up. It was too annoying to continue indefinitely though. Kind of joyless.

  80. Amie says:

    I made these with panko breadcrumbs and they turned out great! I put them on a cookie sheet lined with foil and they still turned out crispy.

  81. Amanda says:

    OH BOY Katie… That doesn’t look like your hand in the picture… I wonder whose it could be (*wink wink*)

    1. :)
      Good observation skills you have lol. That is actually the second secret appearance Matt has made on the blog.

  82. Melissa says:

    I made these and did the baggie trick instead of dipping. Flour and spices in 1 bag – put in all zucchini, sealed shut with plenty of air then shook vigorously. Then added the milk directly to the bag and shook again. Took a new bag with the breadcrumbs and poured in the coated zucchini, sealed bag with lots of air trapped inside and shook. Came out wonderfully without monster gooey fingers :)

  83. Lisa says:

    Has anyone tried teff flour as a substitute?

  84. Lianna says:

    These turned out so good! I baked mine for about 23 min and they turned out a bit too crispy but were still awesome. I also didn’t use a food processor with my slice of whole wheat bread so my overly large handmade breadcumbs didn’t stick to the zucchini slices very well! Whoops. But the seasoning was yummy. Great recipe, even my fussy mom liked them.

  85. Jennie says:

    I tried these tonight… they took a LONG time to make. They just tasted like flour… otherwise, they were flavorless. The only way we made them edible was by taking the crusty coating off and dipping them. I’m sorry, but I won’t be making these again.

    1. Hi Jennie,
      Have you read through the Recipe Troubleshooting FAQ page at the top of the blog to see what might’ve gone wrong with yours?
      If you read through that page and still can’t figure it out, feel free to reply here with more specifics about the ingredients you used… I will try to help figure out what could’ve gone wrong for you!

  86. Tangelia says:

    I am excited to be trying these Zucchini Fries tonight! Thanks for sharing the recipe! As far as calorie counting goes, I’m a believer! From Jan-May I lost 40 lbs counting calories and walking 4-5 times a week. Since I’m a teacher and been off of my “diet” since school got out I am excited for school to be starting soon so that I can start back up on my Calorie Counting/Walking weight loss routine. I’ve got 40 more lbs to go before I can buy my wedding dress!

  87. Judy says:

    Not to be snide, but I didn’t realize there was a “best way to live.” I assume that would be the way you live? Counting calories does not mean avoiding such things as a banana smeared with peanut butter, as you mentioned above. It means counting the calories involved with eating a banana and peanut butter and adding them to the rest of the food you ate that day and STOPPING when you reach your max number of calories for the day, given your height, weight, and activity level. This country is obese. Until I began counting calories, I had no idea I was ingesting such a high number of calories every day. Now I know. It has been educational. And I also know that when I exceed my daily allotment, I can expect to (and do) gain weight. Calories in-calories out. That’s what determines whether you gain, lose, or maintain. It makes perfect sense. What doesn’t make perfect sense is the ridiculous idea that there is one “best way to live.” So you don’t count calories. Look at you. You obviously don’t need to. That, however, does not mean that others don’t need to, or that it is somehow a lesser way to live than your way. And the idea that you are admitting to only now “respecting” the practice is really a turnoff. I just found this blog and I wish I had not read that paragraph because I don’t think I would have realized how judgmental you are had I not. It might be time to open your mind to the idea that not everyone lives the same way and there is no one-size-fits-all “best” way to live. If that were the case, this life would be incredibly boring. So, I’m off now… to live the way I choose, eat the way I choose, and lose/maintain my weight the way I choose. I wish you well.

    1. Noura says:

      I couldn’t agree any better with your comment Judy! Exactly my thoughts (in my post above) – it is a simple and health way to keep tabs on how much that meal really carries.

  88. Mmmmm !!! So good !! Thanks for sharing ! I found this by pinterest…

  89. Noura says:

    I absolutely believe in calorie counting Katie. Sometimes I think the world is going nuts with adding all the super expensive ingredients / toppings (superfoods) on their dishes. I’m a big believer in eat naturally which is why I love your recipes. They are simply clean, less fat used to make such beautiful creations and fuss free. As an example, a friend of mine has a whole avocado everyday (which is fine) but pours olive oil and has several raw cacao squares with goji this, maca that and a thick chunk of almond butter (instead of peanut butter because she thinks it is ‘healthier’ per-se) while also assuming a raw/vegan cheesecake is much lower in calories than a standard low-fat cheesecake, and is wondering why she’s not losing weight. I think clients need to be educated on the calorie consumption to understand that yes, this is a healthy alternative but still has calories. Again, I believe in clean food. Your Zucchini fries for example…pretty straightforward. Very smart in using minimal fat/egg to make such a ‘powerful’ dish under 30 calories each. So hey, I can keep a tab on how much I have consumed and be a lot more satisfied and content this way than wondering how much weight that expensive meal would add on my waist. That is my two cents!! Keep your awesome work and calorie tabbing please! :)

  90. Made these today and they were very tasty! Even my picky sister liked them. Instead of bread crumbs I used pork rinds and they turned out great.

  91. merrilee betts says:

    I just made the zucchini fries as a side dish with dinner tonight. Total hit with everyone !

  92. Gina says:

    I am gluten free – do you think rice flour will work for this? (i don’t have chickpea flour.)

  93. Yum! I have to try these! I usually make my own recipe of crispy baked eggplant but I need to switch it up a bit by trying another veg, such as mushrooms, zucchini, and yams! This is my eggplant recipe:

  94. tammy F says:

    made these and very yummy! my son was able to do most of it too so fun project

  95. Nicole says:

    Wow, these were amazing! I used whole wheat pastry flour instead of the white, which made them even more healthy. This is the first non-dessert recipe I tried from you, Katie, and I am very impressed. Thank you!

  96. Made these tonight for dinner with zucchini from our garden. Delicious! Thanks for the recipe.

  97. Donna Fasano says:

    Oh, my! These looks delicious. I’ll be trying them! I’ve posted some of my fav zucchini recipes here:

  98. Laura says:

    Hi just wondering, what milk did you use in this recipe? (it doesnt specify)

    1. Unofficial CCK Helper says:

      You can really use any. I know Katie often uses almond milk, but I’ve successfully made these with soymilk and I’m sure dairy milk would be fine.

  99. Eden says:

    A favorite from my past: Olive Garden’s deep fried zucchini dipped in Ranch dressing. This may supplant that favorite, if it tastes as good as it looks!
    Tonight, I’m going to try this with yellow crookneck squash (it’s what I have on hand).
    re: counting calories- due to a health condition, my carb & calorie intake has to be pretty strict, but with the help of you and some other wonderful “foodie” blogs on the internet, it’s as easy as raw chocolate fudge cake to stay under the maximum on calories. It’s carbohydrates that I’ve been struggling with.

  100. Bianca says:

    I really want to make these, but zucchini is kind of hard to find around these parts (I live in China). Do you think I could substitute another vegetable for good results, like cucumber? Thanks! :)

    1. Unofficial CCK Helper says:

      You never know until you try 😉

  101. Deborah says:

    I subbed matzo meal for bread crumb. Was worried how would turn out. They were fantastic. Added chipolte chili powder and spicy Mrs. dash seasoning. Sprayed w light coating of olive oil. Make sure your oven is nice and hot. At first they weren’t browning but I think my oven wasn’t truly up to temp. I also baked at 450 which is what my oven needed to be at. These exceeded my wildest expectations!

  102. Shannon says:

    I made these last night! They are so AMAZING! I added a little black pepper, onion powder, and a little parmesan cheese. The cheese will increase the calories a bit. My husband loved them and I couldn’t get enough. We ate the whole batch! I was worried about not using egg but it worked perfectly and made them lighter than if we had used egg. We will be making these again and again! Thank you for such a great recipe! :-)

  103. dre says:

    love these!! featured them in a healthy tailgate recipe roundup I posted last week… thanks for being such an inspiration to me as a blogger~and just so you know…you MAY or may not be one of the main reasons I even started a blog!

  104. Anonymous says:

    Uh, Katie, I think there might be something wrong with your blog. I clicked on a link for your raw gingerbread men recipe and it took me here?

  105. Robyn says:

    I grew up in a nonfat, diet home and counted calories always. As I’ve grown though I have made nutrition my life and unfortunately calories counting is typically not healthy. If its non fat, diet or low-fat it has been processed in one way or another and in doing so they’ve added artifical flavors, preservatives, sweeteners, etc. Food doesn’t come from the earth that way. I recommend all my calorie counting clients to cleanse their system then go on a raw, natural diet. Typically the preservatives and artifical sweeteners is what is causing the actual weight gain. This recipe is a great example of “real food”

  106. Perfect Fries says:

    Good post. Even just looking at them seems to make me hungry. Thanks for posting.

  107. Kathy says:

    These look great! I was wondering how much is in a serving?

  108. Anne says:

    Any chance there is a dairy substitute that I can use? I can’t have any milk.

    1. Unofficial CCK Helper says:

      Katie’s blog is a vegan blog, so none of the recipes call for dairy.
      When she says milk of choice, you can use almond, soy, rice, or even oatmilk.

  109. milollita says:

    I was looking for a way to not use eggs and the milk alternative is totally great! Thank you!

  110. SGM says:

    1) I wanted to use almond meal as a substitute for either the flour or bread crumbs. Which one would it be a better substitute for?

    2) Can these be frozen before breading, or will that ruin how well they cook?


    1. I wouldn’t recommend freezing zucchini… it is mostly water, so the texture will get soggy. I haven’t tried almond flour, but it sounds like a good idea!

  111. Laura says:

    How do you store these ones done, and about how long will they last? They look great, I’d like to be able to keep them around for the nights I can’t stop reaching into the cupboards, but didn’t know if they’d store well? Thanks :)

    1. Fridge… a few days. They will be less crispy, but you can always put under the broiler for a minute to make them more crispy.

  112. Pam says:

    Made these tonight and they were great! Even my son who doesn’t like zucchini asked for some and liked them…Thank you, Katie!

  113. Molly says:

    I just want to say that I just made these and LOVED them! I’m so glad you have this blog! :) I used a pizza rack over a cookie sheet because I didn’t have a cooling rack and it worked really well!

  114. Kristen says:

    These sound amazing! Where do you get chickpea flour? Thank you!

    1. Unofficial CCK Helper says:

      Whole Foods or online.

  115. Erika W says:

    I just found your website. I can’t WAIT to do some more looking around!!!!

  116. I am a carb lover also but these look great. My mother -in-laws garden is going crazy with zucchini. Luckily for me she loves to share. I will be trying these out. Pinning!

  117. Ken says:

    A great recipe. Just a note, however, milk is not used in vegan cooking. Can you offer an alternative? Thanks.

    1. Unofficial CCK Helper says:

      Katie is a vegan.
      All of her recipes are vegan, which is why she says “milk of choice.” It means you can use almond, soy, ricemilk, etc.

  118. shivani says:


    Just wanted to chk.. Won’t the flour wash off when we dip it in the milk? Is it alright to mix the bread crumbs n flour and spices? Dip first in milk n then in the crumbs n flour mixture? Would be grateful for your advice .. Am very new at tyhe cooking bit

    1. Unofficial CCK Helper says:

      Proceed with the recipe as written. Do not worry; it will work :-)

  119. Nancy S. Wethingon says:

    Dear Katie, i have recently signed up for your website and i love it…i am frustrated because i cant seem to print just the receipes out…it prints all the comments and causes it to be 17-18 pgs long….:( please help my decreased techno skills and help me get your receipes printed out…thank you and God bless you.. sincerely, nancysue

    1. Unofficial CCK Helper says:

      To print, highlight the entire recipe and right click your mouse and press “copy” then open a word document and right click and press “paste.” Let me know if that makes sense! :-)

  120. Marion Roddy says:

    Is it possible to cut baked zucchini fries down to one serving?

  121. Dawn says:

    Hey… These are awesome! I’ve made them a few times. I wanted to let you know of a couple tweets you might like. I used whole wheat pinko crumbs instead of breadcrumbs. Also, instead of heating up my entire kitchen with the oven… I cook these on a preheated George Foreman Grill until crispy. They turned out wonderful this way. ; )

  122. E says:

    Where can I buy chickpea flour?

    1. Unofficial CCK Helper says:

      Whole Foods or Amazon.

  123. Heather says:

    These sound great! I noticed you mentioned taking them to a bbq, I was wondering how you packed/stored them or if you baked them onsite? We go to the lake often and I would like to bring something savory as opposed to my usual sweet. Thanks for such a great blog!!

    1. Unofficial CCK Helper says:

      I have made them ahead of time and packed them. They do get less crispy, but if you have some sort of stovetop you could always reheat.

  124. Alex says:

    I am eating these right now for the second time in two days and I am OBSESSED. I didn’t have garlic powder so yesterday I just made them without and they were still absolutely delicious, but today I replaced them with a heap of moroccan seasoning and OH MY GOSH. I think I might have died because I must be in heaven right now. I plan on trying these with curry powder, cumin, chili flakes, paprika and pretty much all the spices in my pantry (maybe even the herbs too!). So if you’re wondering about whether you should make these, the answer is yes.

  125. Diony says:

    Tried these out and we totally loved them. Perfect way to use up that extra zucchini that keeps coming from the garden and get a healthy “fry” fix. Thanks for the recipe!

  126. Christina says:

    Hello, do you have any idea what the calorie difference would be if I used coconut flour? Thank you!

  127. madison b says:

    Just took them out of the oven. They are ridiculously addicting!

  128. BES says:

    This is a nice website..I really like all your recipes. One of these days I’m going to make one of them..Bes

  129. I tried these, really good but I think I did something wrong. They looked nothing like the photo and they where not crunchy but still tasted good.

  130. Issie says:

    These look so delish, definitely making them this weekend!

    I used to count calories religiously, I even did the 5:2 diet for a while, and then I read something which completely changed how I looked at it; not all calories are equal. So even though an avocado is very high in calories it’s clearly a better lunch for you than a reduced calorie soup that’s high in sugar and additives. Realising this has completely changed my way of eating!

    Issie x

  131. Patricia says:

    made your zucchini fries for the first time ! They are delicious! With zucchini growing like crazy in the garden now, this will be my go to recipe! Made a whole tray ful, two of us ate every one! Thank you!

  132. Carol Kemple says:

    I have a toaster oven with a rack and I’m going to give this recipe a try. Will also make breaded cauliflower the same way. Hope it works!

  133. Leanne Sowers says:

    Just wanting to check on the zucchini fries recipe. Do you coat with flour before the milk? Seems like it should be the other way around. Thanks!

  134. Sarah says:

    As far as breadcrumbs, I don’t have a food processor so what is an easy fix to use as breadcrumbs?

  135. tim @ deepfryerweb says:

    35 calories per serving is acceptable for me :v Any idea how much fat is there per serving?

  136. Flamingflave says:

    I tried the Zuchinni fries last night & they were fabulous! I used a mix of seasoned & panko breadcrumbs & regular all purpose flour. As a dip I used a store bought garlic & honey mustard & all my husband & I can say was, yummy!

  137. Brittany says:

    This is one of my favorite go to recipes on your blog. Everyone in my family enjoys these.



  138. Chloe says:

    These are fantastic. I just made them and I will be making them again and again. The kids loved them, too.



  139. Ginger Foley says:

    I thought these were delicious. I used soy milk, panko bread crumbs, and whole wheat flour. I didn’t have a cooling rack so I just put aluminum foil on a cookie sheet and they still came out great.



  140. Chava says:

    What kind of dip is that in the pics? Looks interesting.

  141. Heather says:

    Obsessed with these zucchini fries!