Baked Zucchini Fries Avocado

Golden zucchini fries are one of my favorite ways to encourage everyone to eat more veggies and lighten up snack time. With a nutty almond meal coating and a creamy avocado dip that comes together in minutes these fries disappear fast at my gatherings and make weeknight dinners feel more fun.

I served these zucchini fries for the first time at a summer barbecue and was amazed at how quickly the platter emptied out. Even my picky nephew asked for seconds and now they are a regular treat in our family rotation.

Ingredients

• Zucchini: firm medium size provides the best texture and holds up to baking look for bright green skin with no blemishes
• Eggs: for binding the coating to the fries use fresher eggs for easier whisking
• Milk: helps thin the eggs and makes the coating adhere smoothly use dairy or a neutral plant based option
• Almond meal: gives a crunchy golden layer and keeps the fries gluten free choose finely ground for best results
• Parmesan cheese: shaved or grated adds sharpness and helps with browning check for real Parmigiano Reggiano for best flavor
• Garlic powder: offers subtle savoriness make sure it is fresh and not clumpy
• Smoked paprika: brings a gentle smokiness and color use Spanish or Hungarian for a bolder taste
• Salt: enhances all the flavors fine sea salt works well
• Black pepper: for a mild spicy kick grind fresh for more aroma
• Olive oil spray: helps the coating crisp up in the oven choose a spray with just oil no additives

For the Avocado Dip

• Avocado: very ripe for creaminess with deep green flesh and no brown spots feel for slight give when gently squeezed
• Greek yogurt: creamy tang use thick full fat or plant based for dairy free option
• Lime juice: for freshness and zing squeeze your own for best taste
• Garlic clove: grated or finely minced for a mellow bite
• Fresh cilantro or parsley: chopped to brighten the dip pick fresh leaves with no wilting
• Salt and pepper: to balance flavors season to your liking

Step-by-Step Instructions

Preheat the Oven:

Set your oven to 425 degrees Fahrenheit to create a hot environment that will crisp up the zucchini fries. Line a sturdy baking sheet with parchment paper and mist it lightly with olive oil spray to prevent sticking.

Prep the Zucchini Sticks:

Wash and dry your zucchini then cut each into long sticks about the thickness of a French fry. Consistent size helps them bake evenly and stay firm after baking.

Make the Coatings:

Crack the eggs into a shallow wide bowl and whisk with milk until blended and slightly frothy. In a separate shallow bowl mix together the almond meal grated Parmesan garlic powder smoked paprika salt and black pepper until evenly combined.

Coat the Zucchini:

Working with a few zucchini sticks at a time dip each one into the egg mixture shaking off any excess then press gently into the almond Parmesan mixture to cover all sides. Lay each piece on your prepared baking sheet with a little space between them so air can circulate.

Spray and Bake:

Once all the fries are coated give them a light spray of olive oil to encourage browning. Slide the pan into the oven and bake for 20 minutes. Flip each fry over using tongs then return to the oven for about 5 more minutes until they are golden and crispy on all sides.

Prepare the Avocado Dip:

While the fries bake scoop your ripe avocado into a small bowl and mash until smooth with a fork. Stir in Greek yogurt lime juice minced garlic and fresh herbs. Taste and season with salt and pepper as needed. Let the dip sit to allow flavors to blend.

Serve and Enjoy:

Pile the hot baked zucchini fries onto a plate or in a basket and serve right away with a bowl of the silky avocado dip for dunking. If you like garnish with extra fresh herbs.

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The Parmesan cheese is always the star for me since it adds a salty crunch and beautiful color to the fries. My daughter loves helping coat the zucchini and sneaks Parmesan right out of the mixing bowl. Making these together is one of our kitchen traditions and always brings some laughter.

Storage tips

Once cooled leftovers can be stored in an airtight container in the fridge for up to two days. Reheat in the oven or toaster oven at 375 degrees Fahrenheit for about 10 minutes to restore crispiness. The avocado dip should be kept in a separate covered bowl and is best enjoyed within 24 hours since the color may darken but the flavor remains tasty.

Ingredient substitutions

If you wish to keep this entirely dairy free skip the Parmesan and use nutritional yeast for a similar cheesy kick. For a nut free option try using crushed cornflakes or gluten free breadcrumbs instead of almond meal. No Greek yogurt on hand Just use a plant based yogurt or even a little extra mashed avocado.

Serving suggestions

These fries shine as a party appetizer or movie night snack but also work alongside burgers grilled chicken or roasted fish. For a lighter lunch I like to pile them over a salad with extra avocado and tomatoes. Set out extra lime wedges and fresh herbs for guests to garnish as they please.

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A modern European twist

While classic French fries are beloved everywhere this version borrows inspiration from light Mediterranean appetizers using almonds and yogurt for richness and flavor. It is a fun way to honor European comfort food in a wholesome new style. This recipe always reminds me of sunny afternoons in my grandmother’s kitchen where no vegetable ever went unloved.

Recipe FAQs

→ How do I make zucchini fries extra crispy?

Use almond meal for a crunchy coating and spray lightly with olive oil before baking. Turn halfway for even crispiness.

→ Can I make the avocado dip dairy-free?

Yes, simply substitute the Greek yogurt with any plant-based yogurt alternative to keep the dip creamy and dairy-free.

→ What can I use instead of almond meal?

Try ground sunflower seeds or a gluten-free breadcrumb alternative if you need a nut-free or different texture option.

→ How should I store leftovers?

Store cooled fries in an airtight container in the fridge for up to 2 days. Reheat in the oven or air fryer to restore crispiness.

→ Which herbs work best in the dip?

Cilantro and parsley both complement the avocado dip well. Use your favorite fresh herbs for added flavor.

→ Are these fries suitable for gluten-free diets?

Yes, almond meal provides a naturally gluten-free coating, perfect for anyone avoiding gluten.