Mediterranean Crispy Parmesan Zucchini Fries

 

Ingredients:

• 2 medium zucchinis, cut into fry-sized sticks
• 2 large eggs, beaten
• 1/2 cup whole wheat flour (or chickpea flour for extra protein)
• 3/4 cup panko breadcrumbs (or crushed whole grain crackers for a rustic touch)
• 1/2 cup grated Parmesan or kefalotyri cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano (or Italian/Mediterranean herb mix)
• Zest of ½ lemon (for brightness)
• Salt and black pepper, to taste
• Olive oil spray, for baking or air-frying
• Fresh chopped parsley or mint, for garnish

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Optional Mediterranean Yogurt Dip:

 

• 1/2 cup Greek yogurt
• 1 tbsp olive oil
• 1 tsp lemon juice
• 1 garlic clove, minced
• Pinch of za’atar or sumac
• Salt, to taste

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Directions:

 

1. Preheat oven to 425°F (220°C) or preheat air fryer to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with olive oil.

 

2. Prepare coating stations:

 

Place flour in one bowl.

 

Beat eggs in a second bowl.

 

In a third bowl, combine panko, grated cheese, garlic powder, oregano, lemon zest, salt, and pepper.

 

3. Coat the zucchini:

 

Dredge each zucchini stick in flour (shake off excess).

 

Dip into beaten eggs.

 

Roll in the breadcrumb-Parmesan mixture, pressing to coat well.

 

4. Bake or Air-Fry:

 

Arrange coated zucchini on the prepared sheet or air fryer basket.

 

Lightly spray with olive oil.

 

Bake for 20–25 minutes, flipping halfway through, until golden and crispy.

 

Air-fry for 10–12 minutes, shaking halfway through, until crunchy and browned.

 

5. Garnish & Serve:

 

Sprinkle with chopped parsley or mint.

 

Serve with the Mediterranean yogurt dip or a squeeze of lemon on the side.