I don’t know who started the trend of making veggies into fries but I am here for it… meet the zucchini fry! These guys are crispy, crunchy and covered in buffalo sauce – perfect for game day snacking. Did I mention they are baked and not fried? Fear not these guys are so crunchy you’d never know they weren’t doused in a vat of hot oil.
I don’t know what it is about anything coated in buffalo sauce but is screams “eat me while watching sports.” I know a thing or two about this as my husband breathes ESPN and I have two sons who have recently moved past PJ Masks and into all things Lebron James – my husband is so proud. I on the other hand, have always shown up for the snacks.
I have no problem polishing off the entire bowl of Tostito’s while watching a game, most likely due to the fact that I’m not really watching. This isn’t however the best use of calories or my time so I started coming up with all kinds of healthier ways to enjoy game day snacks. This one here happens to be one of my favorites as it is A) A fry and B) contains hot sauce. Move over cauliflower, zucchini is my new crush.
Zucchini is hardly a new food to manipulate… zoodle, slice, shred and eat in chocolate banana bread but it can be tricky to work with when you want to get it crisp. Cutting in fry shape is the perfect way to remove the seeds leaving the crunchy outer edges as long strips. Don’t judge mine btw, it’s quarantine (and I haven’t been to the grocery in how long?) and the zucchini delivered was about as big as a mini cucumber… alas I worked with it and they still tasted amazing.
Zucchini is no slouch in the nutrition department either it’s low carb, low calorie and rich in carotenoids. These compounds are good for your heart, strengthen your bones and help promote a healthy body weight. Hmmm, sounds like devouring the entire plate might not be such a bad idea after all?
The other ingredient I’m using here for dredging is my favorite flour – garbanzo bean flour! Garbanzo bean flour is high is protein and fiber as well having a delicious mild flavor. Once you cut your “fries” you’re going to run those bad boys through this flour, into an egg, egg white & hot sauce wash then press them firmly into breadcrumbs of choice, I had Italian here, but panko or homemade whole wheat or sourdough would also be delicious.
You’ll want to bake these guys in a 400 degree oven on a parchment lined baking sheet with a cooling rack if you have. (If you don’t have one they will still be yum, but the cooling rack allows the warm air to crisp them a bit better) Taking them out mid bake and brushing them with hot sauce and flipping also helps them get that extra crispy exterior that tastes soooo good with the soft zucchini inside.
These are actually incredibly easy to make and always a crowd pleaser, I like to serve them warm with some homemade ranch and a side of celery and carrots. Don’t tell me who’s playing the game, I don’t really care…
Crispy Baked Buffalo Zucchini Fries
Equipment
- Sheet pan w/ cooling rack
- mixing bowls
- Pastry brush
Materials
- 3 large Zucchini
- 1 egg
- 3 egg whites
- 1 cup Hot Sauce I like Frank's Buffalo or Primal Kitchens
- 1/2 cup Garbanzo Bean Flour
- 1/3 cup olive oil
- 1 cup Breadcrumbs Italian seasoned, panko, anything crunchy
Instructions
- Preheat your oven to 400 degrees
- Wash and slice your zucchini leaving the skins on, cut the edges off then cut the zucchini in half then in half again slice down the center to remove the seeded areas and then cu until you have the approx size of a fry
- Add the slices to a plastic bag (reusables are great here!)and add in your garbanzo flour and shake to coat.
- Add the egg and egg whites along with 2 tablespoons of your hot sauce to a shallow dish and whisk to combine. Add the breadcrumbs to another shallow dish
- One by one remove the "fries" from the bag and dip them into the egg wash, then place them in the dish with the breadcrumbs and press to adhere.
- Place the coated the "fries" on top of your cooling rack on the baking sheet and repeat until all your fries are done.
- Take the remainder of your hot sauce and olive oil and whisk to combine in a large mixing bowl, set aside
- Bake for 10-12 mins then remove from the oven and brush the fries using a pastry brush with your hot sauce mixture and flip once, return to oven and bake another 10-15 mins.
- When the fries are done add them to you mixing bowl with the hot sauce mixture and toss gently to combine. Serve immediately with ranch and veggies & enjoy
