Baked Courgettes (Vegan)

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A fun alternative to fries, these zucchini fries are easy to make and quick to devour – they're crispy, healthy, and delicious!

Preparation time: 20 minutes.

Cook time: 25 minutes.

4 portions

June 11, 2019

Baked courgettes with vegan cashew sauce

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Some of you shared that you are growing zucchini in your gardens this summer! I'm not growing any, but I always get some from friends and neighbors. And the good thing about zucchini is that it is a versatile vegetables That you can use as a substitute for pasta, omelets and even fries like these baked potatoes with zucchini!

Baked courgettes with vegan cashew sauce

Healthy Vegetable Stir Fry Recipe

No, these zucchini baked potatoes don't really taste like fries. But they are Vegan, low carb, and best of all, crunchy and tender in texture. Basically it's a healthy and fun way to eat more vegetables while satisfying potato chip cravings. Combine them with ranch dressing, garlic aioli, marinara, or my quick cashew sauce.

How to make baked potatoes with zucchini

Prepare the zucchini and dredging bowls

You want to cut the zucchini in half lengthwise, then cut it into thirds and finally cut into spears that are approximately 3 inches long. Then prepare a bowl of flour and another bowl of breadcrumbs With Italian seasoning.

Zucchini cut into spears along with two bowls for breading

So it's more or less a dredging assembly line. Start with the flour, top with cooking spray, and then roll up the breadcrumbs by gently pressing down to fully adhere to the zucchini.

Process photo showing breaded zucchini

While dredging, you can line everything up on a cutting board. You can also throw all the zucchini in a bag and shake them with the flour for a faster method.

Zucchini spears breaded with flour

Having all the zucchini on the cutting board helps with the next step which is spray them with oil spray. Be sure to spray both sides.

Zucchini spears coated with olive oil spray

And then you can finish with the step of breadcrumbs. Be sure to gently press the breadcrumbs over the zucchini so they stick to them when you bake. Then bake in the oven until golden and crispy, rotating at the midpoint.

Zucchini spears covered with breadcrumbs

And here are the baked zucchini potatoes fresh from the oven.

Fried zucchini after baking in the oven

Make the sauce

If you want to make a special sauce to go with this, try my cashew sauce. It is made with soaked cashews, dairy-free milk, garlic, lemon juice, and dijon mustard. And, if you want a cheesy vegan flavor, you can also add nutritional yeast, but it's not necessary.

The measurements here will be more than enough for two batches of the baked zucchini fries recipe. But I like to do more because it is easier to mix when the amount is not too small. Plus it's a great dipping sauce to keep in the fridge!

Ingredients to make vegan cashew sauce

Tips for making baked potatoes with zucchini

  1. Cut the zucchini of equal size. This is important to ensure even bake for all zucchini. And this way you won't end up in the situation where you expect some zucchini fries to stay crispy while others start to burn.
  2. Dry the zucchini fries with paper towels to remove excess moisture. This may not be necessary for the zucchini you use, but if you notice that it has a lot of moisture after you cut it, be sure to dry it. This will prevent any soggy zucchini situation.
  3. Avoid "dreaded dredged fingers." This not only wastes time cleaning your fingers between dredging, but also dirties the coating on the zucchini fries. So I recommend one hand for one bowl and the second hand for the other bowl.
  4. Enjoy immediately. Everything good must come to an end, and the sharpness of zucchini fries comes to an end pretty quickly after taking them out of the oven. That's because the zucchini is loaded with water, it's just the nature of the vegetable. So enjoy the oven fresh, hot and crisp for the best texture!

Frequent questions

Can you use gluten-free flour or breadcrumbs?

If you can. I use what I have in my pantry, which is all-purpose flour and panko breadcrumbs. But this will work with mixtures of gluten-free flour or almond flour, chickpea flour or oatmeal or other types. You can also use the gluten-free breadcrumbs you want.

Can I freeze zucchini fries?

No, I would not recommend it. Zucchini has a very high moisture content, so it does not respond well to freezing. When it freezes, it accumulates ice crystals, producing sad, soggy zucchini. Make them fresh and enjoy them hot from the oven.

Are baked zucchini potatoes healthy?

A serving of these baked zucchini potatoes is only 75 calories and only 1 gram of fat! They're a great way to add more nutrients and vitamins to your diet, and they're so tasty, I promise you, you won't miss out on fries! They're great as a side dish or serve them with my cashew nut sauce for healthy snacks on game day!

Close-up of zucchini dipped in cashew sauce

I love this tasty healthy alternative to potato chips when you long for something in fry with that fingerling crunch. They're a fun and tasty snack or side dish, especially during the summer when zucchini is plentiful. I love that they are vegan, low carb and just 75 calories per serving. That's probably why I can't stop eating once I start!

More Low Carb Potato Chips Recipes

More zucchini recipes:

If you have tried this healthy style, feel good Baked potatoes with zucchini recipe or any other recipe at FeelGoodFoodie, so don't forget rate the recipe and leave me a comment below! I would love to hear about your experience doing it. And if you took some photos, share it with me on Instagram so I can republish my stories!

Baked potatoes with zucchini

A fun alternative to fries, these zucchini fries are easy to make and quick to devour – they're crispy, healthy, and delicious!

Course: appetizer, garnish

American kitchen

Preparation time: 20 minutes

Cook time: 25 minutes

Total time: 45 minutes

Servings: 4 servings

Calories: 75kcal

Ingredients

  • 1/2 cup panko breadcrumbs

  • 1/2 teaspoon of Italian seasoning

  • Salt and pepper to taste

  • 2 zucchini cut into strips about 3 inches long

  • 1/4 cup all-purpose flour

  • Cooking spray

  • 2 tablespoons chopped fresh parsley leaves

Cashew sauce

  • 1 cup cashew nuts soaked overnight

  • 1/4 cup non-dairy milk

  • 1 pressed garlic clove

  • 1 tablespoon of lemon juice

  • 2 teaspoons Dijon mustard

Instructions

  • Preheat oven to 425 ° F. Coat a cooling rack with nonstick spray and place it on a baking sheet; set aside.

  • In a large bowl, combine Panko and Italian seasoning; Spice with salt and pepper; set aside.

  • Working in batches, dredge the zucchini in flour, drizzle with cooking spray, then dredge in the Panko mixture, pressing to cover.

  • Place the zucchini on a prepared baking sheet and bake in the preheated oven until golden and crisp, about 20-25 minutes.

  • While the zucchini is baking, mix the ingredients for the sauce in a small food processor.

  • Serve the sauce with the fried zucchini while hot.

Notes

Storage: Store leftovers in an airtight container. They will last about 3-4 days in the refrigerator, but will soften after storage. To reheat, place them in a toaster oven or 350 ° F oven for 2-4 minutes until heated through. I would like do not We recommend freezing them as the zucchini contains a high water content and will soak when frozen. Make advice in advance: You can cut the zucchini fries in advance and store them in the refrigerator on a paper towel in an airtight container. The paper towel will absorb the moisture released from the zucchini. Substitutes: For best results, follow the recipe as is. However, here are some common substitutes that would work well in this recipe.

  • Instead of panko breadcrumbs, you can use regular breadcrumbs.
  • Instead of all-purpose flour, you can use almond flour or other gluten-free flours.
  • Instead of covering the zucchini In cooking spray, you can use a beaten egg, but I decided to keep it vegan. However, the egg will make it crispier.
  • Feel free to add nutritional yeast to cashew sauce to add more cheesy flavor. But it is not necessary.

Team: I love using my Cuisinart Smart Stick hand blender to make dressings and sauces. It's quick and easy, and produces the perfect consistency, with no chunks of leftover garlic. Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary depending on the specific ingredients you use. This information should not be considered a substitute for the advice of a professional nutritionist. Nutritional value is for one serving (about half a zucchini) without the sauce

Nutrition

Calories: 75kcal | Carbohydrates: 15 g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 63mg | Potassium: 270mg | Fiber: 2g | Sugar: 3g | Vitamin A: 195 IU | Vitamin C: 17.6mg | Calcium: 33mg | Iron: 1.2mg

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