Air Fryer Zucchini Fries
Crispy air fryer zucchini fries with a Parmesan crust. 190 calories, 8g protein, low-carb snack.
Air Fryer Zucchini Fries has 190 calories per serving, with 8g protein, 16g carbs, 10g fat, and 3g fiber. Prep 10 min, cook 12 min.
Nutrition per serving
2 serving(s)
190
Calories
8g
Protein
16% DV
16g
Carbs
6% DV
10g
Fat
13% DV
* %DV based on a 2000 calorie diet
📊 190 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
12 min
Servings
2
Est. Cost
$3.00
Air Fryer Zucchini Fries
These air fryer zucchini fries get a crunchy Parmesan-breadcrumb coating with a fraction of the oil of frying. They make a low-carb, kid-friendly snack or side that’s ready in under 25 minutes.
Ingredients
- 2 medium zucchini, cut into 3-inch fry strips
- 1/4 cup grated Parmesan cheese
- 1/4 cup whole wheat breadcrumbs
- 1 egg, beaten
- 1 tsp garlic powder
- 1/2 tsp paprika
- Olive oil spray
- Salt and black pepper
Instructions
- Preheat the air fryer to 400°F (200°C) for 3 minutes.
- Mix the Parmesan, breadcrumbs, garlic powder, paprika, salt, and pepper in a shallow dish.
- Place the beaten egg in a second shallow dish.
- Dip each zucchini strip into the egg, then coat thoroughly in the Parmesan mixture.
- Arrange the fries in the air fryer basket in a single layer and spray lightly with olive oil.
- Air fry at 400°F for 10-12 minutes, flipping once, until golden and crisp.
- Serve immediately with marinara or your favorite dip.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 8g |
| Carbs | 16g |
| Fat | 10g |
| Fiber | 3g |
Tips
- Do not crowd the basket — air circulation is what makes them crisp.
- For gluten-free, use crushed gluten-free crackers instead of breadcrumbs.
- Eat right away, as zucchini releases moisture and softens the crust over time.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout.
Equipment
air fryer
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