Ingredients
- 4 medium zucchini
- 1 cup grated Parmesan cheese
- ½ cup finely crushed high-protein breadcrumbs or panko
- 2 eggs
- ½ cup Greek yogurt
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- ½ tsp smoked paprika
- ½ tsp chili flakes
- ½ tsp black pepper
- ¼ tsp salt
- 1 tbsp olive oil
- 2 tbsp chopped fresh parsley
For the High-Protein Dip
- ¾ cup thick Greek yogurt
- 2 tbsp grated Parmesan
- 1 tbsp lemon juice
- 1 small garlic clove, minced
- ½ tsp Italian seasoning
- Salt and black pepper to taste
Instructions
- Prepare the zucchini:
Wash and dry the zucchini. Cut each one into thick fry-shaped sticks, about ½–¾ inch thick. Pat them very dry with paper towels. - Make the coating:
In one bowl, whisk together the eggs and Greek yogurt.
In another bowl, combine Parmesan, breadcrumbs, garlic, Italian seasoning, paprika, chili flakes, black pepper and salt. - Coat the zucchini:
Dip each zucchini stick into the egg mixture, allowing excess to drip off. Roll it generously in the Parmesan-breadcrumb mixture and press gently so the coating sticks. - Bake:
Heat the oven to 220°C / 425°F. Arrange the zucchini fries in a single layer on a parchment-lined baking sheet. Drizzle or lightly spray with olive oil. - Cook until crispy:
Bake for 18–25 minutes, turning halfway through, until golden brown and crisp. For extra browning, broil/grill for the final 1–2 minutes while watching carefully. - Make the dip:
Mix Greek yogurt, Parmesan, lemon juice, garlic, Italian seasoning, salt and pepper until smooth. - Serve:
Sprinkle the hot zucchini fries with fresh parsley and a little extra Parmesan. Serve immediately with the high-protein yogurt dip.
💪 Make It Even Higher in Protein
For an even more protein-rich version, use nonfat Greek yogurt, increase the Parmesan to 1¼ cups, and use a protein-enriched breadcrumb mixture. You can also serve the fries alongside grilled chicken or turkey for a complete high-protein meal.
