May 232012

I’m not proud of it, but every so often after a late night out on the weekend, judgment slightly clouded, I stop by an amazing place that is dangerously close to my apartment–pomme frites.  What do they make there?  You guessed it–french fries and only french fries.  With about 50 dipping sauce options.  At the time it is the best idea I’ve ever had, but the next morning, not so much.  So here is a guilt-free french fry recipe…without the pomme (potato) or the frite (fried) parts.  These baked zucchini fries will satisfy your cravings without the junk food hangover.  Hooray!

Second bonus…start to finish this recipe only took me about half an hour, only 10 minutes of which were active.  All you do is slice zucchini into sticks, dredge in egg white, and toss into a tasty breadcrumb, cheese, and spice mixture.  Spread onto a baking sheet and watch them get crispy and delicious.  Then you eat every single only.  Oh wait, that’s just what I did.  That part is not recommended.  

Nutritional Highlights:  A small order of pomme frites can have almost 300 calories, 14 grams of fat, lots of carbs and almost 0 nutritional benefit.  This recipe has a lot of things going for it.  First, it uses zucchini instead of potato.  Zucchini is very low in calories, carbohydrates, and is high in dietary fiber.  Second, instead of deep frying, these are baked which means way less fat.  Plus, these still have the crispy outside you look for in a fry from the breadcrumb/spice/cheese crust, and are soft in the center.  If you’re having trouble getting your kids or husbands or boyfriends (or yourself) to eat veggies, this is a great way to do it!

Spicy Baked Zucchini Fries with Marinara Dip

adapted from Skinny Taste 

For about 3 servingsIngredients: 

  • 3 medium zucchini sliced into 3″ x 1/2″ sticks
  • 1 large egg white
  • 1/3 cup seasoned whole wheat bread crumbs (I used plain ww breadcrumbs and added my own dried herbs)
  • 2 tbsp grated Pecorino Romano cheese (can sub paremsan)
  • olive oil cooking spray
  • 1/2 tsp garlic powder
  • cayenne pepper, to taste
  • salt
  • fresh pepper


In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder, cayenne pepper, cheese, salt/pepper and shake well. Spray cookie sheet with olive oil spray (or rub with olive oil) and set aside.Toss the zucchini sticks in the egg white, then transfer into bread crumb and cheese mixture and shake to coat. Place the breaded zucchini in a single layer and spray more olive oil spray on top. Bake at 425° for about 15 minutes, turn, and bake fro another 5-10 or until golden brown.  Serve with 1/2 cup marinara sauce or pesto for dipping. 

  5 Responses to “Spicy Zucchini "Fries" with Marinara Dip”

  1. Looks so good!

  2. I always do these with ranch dip. Never thought to do it with marinara. Yum! Will have to give that a try.

  3. Hi Marissa–
    I made these the other night–easy and yummy (although I was a little too generous with the cayenne!). Didn’t even need a dip. Uncle Tom pronounced them “Excellent!”

  4. I’m so happy you liked them and that I have the Uncle Tom seal of approval :)

  5. […] out of.  Obviously I’ve tried potatoes, sweet potatoes (both baked of course), and even zucchini.  I’ve even seen some really crazy ones at restaurants like avocado and polenta fries.  I […]

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