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Craving something crispy and satisfying without the deep-fryer guilt? These Baked Zucchini Fries with Marinara are your new go-to snack or side dish. Coated in a seasoned breadcrumb mixture and oven-baked to perfection, they come out crunchy on the outside and tender on the inside. Perfect as a healthier alternative to potato fries, these veggie sticks are especially irresistible when dunked into warm, tangy marinara sauce. Whether you’re meal-prepping, snacking, or entertaining guests, this recipe fits right in.

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Prep and Cook Time

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 4

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Ingredients List

• 2 medium zucchini, cut into fry-sized sticks
• 1/2 cup all-purpose flour (or gluten-free alternative)
• 2 large eggs
• 1 tablespoon water
• 3/4 cup seasoned breadcrumbs
• 1/4 cup grated Parmesan cheese (optional or use vegan Parmesan)
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray or olive oil spray
• 1 cup marinara sauce (for dipping)

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Instructions

Step 1: Prepare the Dredging Station

Set up three bowls: one with flour, one with beaten eggs and water, and one with a mix of breadcrumbs, Parmesan, garlic powder, salt, and pepper.
Why this matters: Proper coating ensures the fries come out golden, flavorful, and crispy without needing deep-frying.

Step 2: Coat the Zucchini

Dip each zucchini stick into the flour, then egg wash, and finally coat with the breadcrumb mixture. Place them evenly on a parchment-lined baking sheet.
Why this matters: Even coating creates that satisfying crunch while locking in moisture inside the zucchini.

Step 3: Bake to Golden Perfection

Preheat oven to 425°F (220°C). Lightly spray zucchini with olive oil and bake for 18–22 minutes, flipping halfway through, until golden and crispy.
Why this matters: High heat crisps the exterior without making the zucchini soggy, ensuring a fry-like texture.

Step 4: Serve with Marinara

Warm up the marinara sauce and serve it alongside the zucchini fries for dipping. Garnish fries with extra Parmesan or fresh parsley if desired.
Why this matters: The savory, tangy sauce pairs perfectly with the mild zucchini and crispy coating.

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Suggested Add-ons or Toppings List

• Serve with ranch, garlic aioli, or pesto instead of marinara
• Add crushed red pepper flakes to the breadcrumbs for a kick
• Use panko for extra crunch
• Sprinkle with chopped herbs like parsley or basil after baking
• Dip in vegan cheese sauce for a dairy-free twist

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Health Benefits Section

• Zucchini – Low in calories and high in antioxidants and fiber
• Baked (not fried) – Lower in fat and calories than traditional fries
• Eggs – Add protein and help bind the coating
• Garlic & Herbs – Offer anti-inflammatory and immune-boosting benefits
• Tomato Marinara – Rich in lycopene, great for heart health

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FAQs (Frequently Asked Questions)

1. Can I make these ahead of time?
Yes, you can prep and refrigerate the breaded zucchini sticks for up to 24 hours before baking.

2. Can I make these gluten-free?
Absolutely—just use gluten-free breadcrumbs and flour.

3. Are these fries vegan?
Not as-is due to eggs and Parmesan, but you can use plant-based milk and vegan cheese or skip the cheese entirely.

4. Can I air fry these instead of baking?
Yes! Air fry at 400°F (200°C) for 10–12 minutes, flipping halfway through.

5. What can I use instead of marinara?
Try ranch, tzatziki, hummus, or a garlic yogurt dip.

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Nutritional Information Table (per serving, approx.)

Nutrient	Amount
Calories	180
Protein	7g
Fat	6g
Carbohydrates	22g
Fiber	3g
Net Carbs	19g

Approximate values. Will vary based on specific ingredients.

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Diet Tags or Labels

Low-Calorie • Kid-Friendly • Vegetarian • Oven-Baked • Party Snack • Gluten-Free Option • Meal Prep Friendly

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Conclusion

Baked Zucchini Fries with Marinara are proof that healthy can still mean flavorful and fun. Whether you’re serving them as a light appetizer or a side dish, these oven-crisped veggie fries are sure to impress. Save this recipe to your snack rotation and share it with your friends—because fries like these deserve a little fame!