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    You are at:Home»Dairy-Free Recipes»Alisa's Favorite Dairy-Free Recipes»Baked Vegan Zucchini Fries are Plant-Based Fun for the Whole Family

    Baked Vegan Zucchini Fries are Plant-Based Fun for the Whole Family

    11
    By Alisa Fleming on September 30, 2021 Alisa's Favorite Dairy-Free Recipes, Appetizers, Dairy-Free Recipes, Dairy-Free Snack Recipes, Sides

    Plain old tortilla chips simply weren’t enough when I made that Vegan Tomato Queso Dip Recipe this week. It needed something special as an accompaniment. With two local and fresh zucchinis nestled in my vegetable-keeper, I knew exactly what that something special would be. Crispy, crunchy, flavorful, oven-baked vegan zucchini fries! (That just happen to be gluten-free and allergy-friendly, too!)

    Baked Vegan Zucchini Fries Recipe - dairy-free, egg-free, kid-friendly, nut-free, and optionally gluten-free

    Baked Vegan Zucchini Fries are Plant-Based Fun for the Whole Family

    Last week I tested the Erewhon Supergrains cereal to make some delicious Baked Curry Chicken Nuggets (Yes, you can use tofu for tempeh for vegan! It’s all about the curry dip and crunchy coating, I promise), and I knew it would make a perfect coating for vegetables, too. Whole grain cereal lends an amazing crunch without the need for frying.

    These delicious baked vegan zucchini fries are crunchy on the outside, but soft and tender on the inside. If you like your zucchini a little crisp, you can bake them for just 15 minutes. As long as you are working with a nice, crunchy cereal, the result should be awesome. (Update: The Supergrains cereal that I used is no longer available, but I’ve made this with other whole grain cereals, like Uncle Sam, and it’s equally crunchy and flavorful.)

    Baked Vegan Zucchini Fries Recipe - dairy-free, egg-free, kid-friendly, nut-free, and optionally gluten-free

    Special Diet Notes: Baked Vegan Zucchini Fries

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, optionally gluten-free, nut-free, peanut-free, soy-free, vegan / plant-based, vegetarian, and generally top food allergy-friendly. Be sure to choose the cereal that suits your dietary needs.

    Oven-Baked Zucchini Fries
     
    Print
    Prep time
    20 mins
    Cook time
    30 mins
    Total time
    50 mins
     
    Crispy on the outside, flavorful and tender on the inside, these healthy "fries" are a delicious side, snack, or small plate.
    Author: Alisa Fleming
    Recipe type: Side
    Cuisine: American
    Serves: 6 servings
    Ingredients
    • 1½ pounds zucchini (about 4 zucchini)
    • 2½ cups crunchy, whole grain cereal
    • 1¼ teaspoons salt
    • 1¼ teaspoons garlic powder
    • 1¼ teaspoons onion powder
    • ¼ cup dijon mustard
    • ¼ cup olive oil
    • 3 tablespoons water
    Instructions
    1. Preheat your oven to 425ºF and place a couple of racks on a baking sheet (I use cooling racks) or grease a large baking sheet.
    2. Cut the ends off of the zucchini, and slice each into sticks that are about ¼-inch thick and 3 inches long. Set aside.
    3. Place the cereal, salt, garlic, and onion powders in a spice grinder or food processor, and pulse several times, until fairly well-ground, but still like coarse crumbs. Place the crumb mixture in a shallow dish.
    4. Whisk together the mustard, oil, and water in a large bowl, and add the zucchini sticks, tossing to coat.
    5. One by one, remove the zucchini sticks from the dijon mixture, letting any excess drip off, and roll them in the crumb mixture to coat.
    6. Place the zucchini sticks on the racks or baking sheet, and pop them in the oven for about 20 to 30 minutes, or until they are crisped up to your liking and tender on the inside. The zucchini will soften a bit more on the inside as they cool.
    Notes
    Air Fryer? Yes, you can cook these vegan zucchini fries in your air fryer. Follow your machine's instructions for baking times, temperatures, and quantity. You will probably need to cook it in batches.
    Nutrition Information
    Serving size: ⅙ recipe Calories: 206 Fat: 11.8g Saturated fat: 1.6g Carbohydrates: 26.3g Sugar: 2.9g Sodium: 753mg Fiber: 7.2g Protein: 5.9g
    3.5.3229

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    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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    11 Comments

    1. Julia Davis on October 28, 2020 3:41 pm

      came out great! Loved the flavor!!

      Reply
      • Alisa Fleming on October 28, 2020 6:33 pm

        Fantastic! Thank you for the feedback Julia.

        Reply
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    6. Cayti Burch on January 12, 2013 11:29 am

      Just got zucchini in my co-op bag – sliced it up and made chips instead of sticks, had it with my vegan ranch dressing and was super good! Thanks for the recipe!

      Reply
    7. Pingback: 2012-09-21 Fabulous Friday Finds « surviving the food allergy apocalypse

    8. Heather @ Stuffed Pepper ™ on September 15, 2012 8:12 am

      Cool! I just got a whole box of that cereal as a sample from the GF Expo this past weekend. This will be a great use of it. I can’t wait to try the recipe. 🙂

      Reply
    9. Alyssa | Queen of Quinoa on September 15, 2012 5:13 am

      Love this recipe! I just got a box of the cereal in the mail and will definitely be making these 🙂

      Reply
    10. Sara Sawochka on September 15, 2012 2:31 am

      Thanks for sharing your recipe! I cannot wait to try it.

      Reply

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