In under half an hour you can enjoy healthy, Crispy Zucchini Fries, oven-baked and nightshade-free. Easy to make, these crunchy veggie fries are perfect as a guilt-free snack or side dish, and low histamine to boot!
If you like crispy veggie fries, check out my crispy carrot fries and yuca fries from frozen.
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✔️ Why This Recipe is Great
Alternative to French Fries: similarly crispy on the outside but soft and flavorful inside, you don't need any nightshades to make these gluten-free zucchini fries without breadcrumbs or white flour.
Great Source of Vitamin C: these squash fries are high in fiber and nutrients like vitamins A and C, as well as smaller amounts of potassium, magnesium, and manganese.
Easy Side Dish: crispy baked zucchini fries cook up in about 25 minutes, and can be seasoned with whatever you tolerate, and even flavored specifically to complement the rest of your meal. We like to use garlic powder, but if you find a blend you like, it's a great kid-friendly recipe for any time of year.
🥒 Ingredients
Zucchini: this low histamine vegetable is a type of squash with a mildly sweet flavor and a tender texture that makes it great in savory dishes, like this alternative to french fries and my herb-roasted zucchini rounds.
Tapioca Starch: this starchy flour made from yuca root is added to help the fries crisp up, and while you could skip it for softer fries, it's great for making crispy zucchini fries in the oven. You can use any other starch you tolerate as a substitute for tapioca starch.
Garlic Powder: while this is technically optional, I highly recommend using garlic powder or your favorite tolerated seasoning to add a bit of umph to these crispy squash fries, and also to avoid needing to use a dipping sauce.
Olive Oil: I used a fresh extra-virgin olive oil here, though you could alternately use the same amount of any oil you like (though something like flax oil might be too strong, and certainly too delicate).
See recipe card for exact ingredients and quantities.
📝 Substitutions and Variations
Oil - I use a fresh extra-virgin olive oil here, though you could alternately use the same amount of any low histamine oil you like or tolerate (though something like flax oil might be too strong).
Tapioca Starch: If you're not a fan of tapioca starch, you can substitute potato starch, arrowroot starch, or cornstarch if tolerated, but I find tapioca gives an extra crunch and keeps the fries grain-free. Plus some people don't tolerate corn or potato starches well.
Seasonings: Feel free to play around with other low histamine spices! Paprika, onion powder, or even a sprinkle of cumin can add a whole new dimension to oven-baked zucchini fries.
See my butternut squash fries if you love making fries with vegetables other than potatoes.
🍟 How to Bake Zucchini Fries (Step-by-Step)
Step 1) Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper (image 1). This will help keep those fries from sticking and ensure they get evenly nice and crispy.
Step 2) Then cut your zucchinis into very thick matchsticks, leaving on the peels for extra nutrition (image 2).
Step 3) In a large bowl, toss the zucchini fries with the oil, and once fully-coated, sprinkle on the garlic powder and salt, then the tapioca starch, and toss everything until evenly-coated (image 3). The starch is the secret to that irresistible crunch, so don’t skimp on it.
Step 4) Spread the coated zucchini fries out on the prepared baking sheet (image 4), at least a half inch apart to avoid steaming.
Step 5) Bake in the preheated oven for about 25-30 minutes, or until they're golden and crispy (image 5), using the convection function for extra crisping and to cut the baking time by about 30%. Halfway through, give them a gentle flip to ensure even crisping.
Step 6) Once golden brown, remove your crispy zucchini fries from the oven and let them cool slightly - they'll continue to crisp up further as they cool.
🥘 Storage and Reheating
Honestly, I don't like to freeze these, as zucchini gets very soggy if frozen. I purposefully use just a pound or so of zucchini whenever I make this recipe, as it's very forgiving and can easily be halved or doubled for varying crowds.
If you're not on a low histamine diet, to store zucchini fries, let them cool completely and place them in an airtight container in the refrigerator for up to 2 days. To reheat, preheat the oven or air fryer to 375°F (190°C) and bake for about 4-7 minutes until heated through and crispy. Avoid using a microwave, as it can make the fries soggy.
👨🏻🍳 Expert Notes & Tips
Zucchini Fry Size: Cutting the zucchini into uniform sizes is key for even cooking, so try to keep them consistent. I like to go with an inch wide and ⅓ of an inch thick.
Lining The Tray: Don't skip the parchment paper; it's a lifesaver for cleanup and helps achieve that perfect crispness.
❓ Zucchini Fries Dipping Sauces
🙋 Frequently Asked Questions
Zucchini fries are lower in calories and carbohydrates compared to traditional potato fries. They are also rich in vitamins and minerals like vitamin C, vitamin A, and potassium.
ucchini fries pair well with a variety of dipping sauces. Some low histamine options include homemade tzatziki made with fresh yogurt, a lemon herb dipping sauce, or a simple garlic aioli using fresh garlic and olive oil.
Zucchini is rich in potassium, which helps regulate blood pressure by balancing the effects of sodium. Its fiber content can help reduce cholesterol levels, and antioxidants like vitamin C and polyphenols contribute to reducing inflammation and oxidative stress, both of which are beneficial for heart health.
Have you tried this recipe?
If you like the recipe, please leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating on the recipe card, or even a comment! I love to hear how your recipes turned out, and your feedback can help other readers! Also join us on Instagram, Facebook & Pinterest.
📖 Recipe
Crispy Zucchini Fries (Oven or Air Fryer)
Equipment
- oven
- baking tray
- parchment paper
Ingredients
- 2 medium zucchinis ~600g, cut into thick matchsticks
- 2 tablespoons olive oil or your preferred high-heat oil 30ml
- ½ teaspoon garlic powder optional
- ¼ cup tapioca starch (30g, alt. corn starch)
- 1 teaspoon sea salt to taste
Instructions
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. This will help keep those fries from sticking and ensure they get evenly nice and crispy.
- Then cut your zucchinis into very thick matchsticks, leaving on the peels for extra nutrition.
- In a large bowl, toss the zucchini fries with the oil, and once fully-coated, sprinkle on the garlic powder and salt, then the tapioca starch, and toss everything until evenly-coated. The starch is the secret to that irresistible crunch, so don’t skimp on it.
- Spread the coated zucchini fries out on the prepared baking sheet.
- Bake in the preheated oven for about 25-30 minutes, or until they're golden and crispy, using the convection function for extra crisping and to cut the baking time by about 30%. Halfway through, give them a gentle flip to ensure even crisping.
- Once golden brown, remove your crispy zucchini fries from the oven and let them cool slightly - they'll continue to crisp up further as they cool.
Susie says
A tasty recipe, thank you! I'm new to the low histimine diet ( cooking for my son) and I appreciate your recipes. The zucchini sticks are tender, too, mine weren't totally crisp? I will make them again, either way.
Max says
Thank you for the kind comment - I'm glad you enjoyed them! Depending on how hot your oven gets, they can sometimes be a bit less crispy, but you can try using the convection function and baking for about 5 fewer minutes to get even them cripier.
Susan Kerr says
I love your recipe! I had to use corn starch because I had that on hand. I was just going to try to order some tapioca starch from my local market for delivery but they only have tapioca flour in stock. I was wondering why you use tapioca starch and not tapioca flour. I am guessing the tapioca flour would work but be more grainy? Or have a slight flavor compared to the pure starch version? Just curious! Amazingly easy and delightful recipe you made here! Bravo!
Max says
Thanks, Susan; I'm so glad you like it! You can certainly use tapioca flour, but if you tolerate it, the corn starch would actually be ebtter! Starches (rather thna pure flours) crisp up much better, yielding a more crunchy fry. So the tapioca flour would be great, but use whatever you tolerate and have on hand.