Ingredients Healthy Vegetable Recipes Healthy Squash Recipes Healthy Zucchini Recipes Baked Parmesan Zucchini Curly Fries 4.4 (11) 9 Reviews This healthy recipe combines two bar food favorites--fried zucchini and curly fries--into one tempting package. Serve these baked zucchini fries with a simple dipping sauce made with ranch dressing and marinara sauce for a crowd-pleasing appetizer or a side dish for burgers, chicken or pizza. No matter what you serve them with, they're a fun way to eat more vegetables for kids and adults alike. By Robin Bashinsky Updated on September 19, 2023 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Prep Time: 30 mins Additional Time: 15 mins Total Time: 45 mins Servings: 6 Yield: 6 servings Nutrition Profile: Nut-Free Low-Fat Soy-Free Vegetarian Low-Calorie Jump to Nutrition Facts Ingredients Cooking spray ¼ cup cornstarch 4 large egg whites, lightly beaten 1 cup panko (Japanese-style breadcrumbs) ¾ ounce Parmesan cheese, finely grated (see Tip) 1 ½ teaspoons dried oregano 12 ounces spiralized zucchini noodles (see Tip) ¼ teaspoon salt ¼ cup light ranch dressing ¼ cup lower-sodium marinara sauce Directions Preheat oven to 425 degrees F. Line 2 baking sheets with parchment paper; coat with cooking spray. Place cornstarch in a shallow dish. Place egg whites in a separate shallow dish. Stir together panko, Parmesan and oregano in a third shallow dish. Coarsely chop zucchini noodles into 5- or 6-inch-long pieces. Working in batches, dredge the noodles in the cornstarch; shake off excess. Dredge in the egg whites; shake off excess. Dredge in the panko mixture; shake off excess. Arrange the noodles, well spaced apart, in a single layer on the prepared baking sheets. Coat with cooking spray. Bake until golden and crispy, 10 to 12 minutes. Remove from oven; sprinkle with salt. Combine ranch and marinara in a shallow bowl; serve alongside the fries. Tips Tips: Finely grate Parmesan using the medium holes of box grater (you should get about 1/4 cup). Look for a package of fresh zucchini noodles in the produce department, or make your own zucchini noodles; you'll need about 3 medium or 2 large zucchini for 12 ounces of zoodles. Equipment: Parchment paper Originally appeared: EatingWell.com, April 2019 Rate It Print Nutrition Facts (per serving) 137 Calories 4g Fat 18g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 cup fries & 2 Tbsp. sauce Calories 137 % Daily Value * Total Carbohydrate 18g 6% Dietary Fiber 2g 8% Total Sugars 2g Protein 6g 13% Total Fat 4g 5% Saturated Fat 1g 4% Cholesterol 4mg 1% Vitamin A 101IU 2% Vitamin C 0mg 0% Folate 2mcg 0% Sodium 340mg 15% Calcium 48mg 4% Iron 1mg 4% Magnesium 5mg 1% Potassium 240mg 5% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved