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

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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
 
Prep time
Cook time
Total time
 
Crispy on the outside, flavorful and tender on the inside, these healthy "fries" are a delicious side, snack, or small plate.
Author:
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

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About Author

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.

11 Comments

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  5. 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!

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

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