These crispy zucchini fries are inspired by the picture, featuring a golden Parmesan crust and a creamy herb dip. This version is higher in protein by using cottage cheese, Greek yogurt, Parmesan, and protein-rich breadcrumbs.

Yield

4 servings

Prep Time: 15 minutes
Cook Time: 12–15 minutes (Air Fryer) or 25–30 minutes (Oven)

Ingredients


Zucchini Fries
2 medium zucchini, cut into fry-sized sticks
½ cup low-fat cottage cheese, blended until smooth
1 large egg
½ cup panko breadcrumbs
½ cup grated Parmesan cheese
¼ cup unflavored whey protein isolate (optional, for extra protein)
1 tsp garlic powder
1 tsp onion powder
1 tsp Italian seasoning
½ tsp paprika
½ tsp black pepper
½ tsp salt
Olive oil cooking spray
High-Protein Herb Dip
¾ cup plain non-fat Greek yogurt
2 tbsp light mayonnaise
1 tbsp chopped fresh parsley
1 tsp chopped fresh dill (or ½ tsp dried)
1 tsp lemon juice
½ tsp garlic powder
Salt and black pepper, to taste


Instructions

  1. Prepare the Zucchini
    Wash and dry the zucchini.
    Cut into fries about 3–4 inches long and ½ inch thick.
    Pat dry thoroughly with paper towels to remove excess moisture.
  2. Prepare the Coating

In one bowl, whisk together:

Blended cottage cheese
Egg

In another bowl, combine:

Panko breadcrumbs
Parmesan cheese
Whey protein (if using)
Garlic powder
Onion powder
Italian seasoning
Paprika
Salt
Pepper

  1. Coat the Fries
    Dip each zucchini fry into the cottage cheese mixture.
    Press into the breadcrumb mixture until evenly coated.
    Arrange on a tray.
    Air Fryer Method
    Preheat air fryer to 390°F (200°C).
    Lightly spray both sides of the fries with olive oil.
    Arrange in a single layer.
    Cook for 12–15 minutes, flipping halfway through.
    Spray lightly again during cooking if desired for extra crispiness.
    Oven Method
    Preheat oven to 425°F (220°C).
    Place fries on a parchment-lined baking sheet.
    Spray lightly with olive oil.
    Bake 25–30 minutes, turning halfway through.
    Broil for the last 2 minutes for a crispier finish.
    Make the Herb Dip

Mix together:

Greek yogurt
Light mayonnaise
Parsley
Dill
Lemon juice
Garlic powder
Salt
Pepper

Refrigerate for 15 minutes before serving.

Approximate Nutrition (Per Serving)
Calories: 250
Protein: 20g
Carbohydrates: 15g
Fat: 11g
Fiber: 3g

Tips for the Best Crispy Zucchini Fries


Pat the zucchini completely dry before coating to help the breading stick.
Blend the cottage cheese until smooth for an even coating.
Don’t overcrowd the air fryer basket—cook in batches if needed.
Freshly grated Parmesan creates the crispiest crust and rich flavor.