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Making zucchini fries is quick and easy. This zucchini fries recipe for Weight Watchers uses your favorite bread crumbs to create a tasty and healthy treat the whole family will love. See all the best Weight Watchers air fryer recipes here!
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Zucchini fries are a great alternative to regular fries. They’re healthy, packed with nutrients, and because we’re baking these they not covered in oil either! On the WW program these fries are 3 points per serving, that makes them a low point snack, or side dish you can enjoy any time.
If you like zucchini fries you will want to dip them in some great sauces and even try another great vegetable for fries, sweet potatoes. Visit Awesome Dipping Sauces for Sweet Potato Fries (and Fry Recipe) and get all the details.
Zucchini Fries Recipe For Weight Watchers
When I’m craving the crunch and flavor of French fries I try whipping up some of my tried and true veggie fries first. You can make vegetable fries out of TONS of different vegetables.
Today, we’re using zucchini to make this easy Weight Watchers recipe. Keep in mind that you can use whatever type of summer squash is available and in season near you, these are the green variety but yellow squash (which is also very versatile) will work too!
Here’s what you’ll need to make this deliciously simple recipe:
Let’s talk about what you need to make zucchini fries at home, it’s not a long list and in all reality a lot of this will be in your pantry already!
We will need some olive oil cooking spray, dried plain breadcrumbs, Italian seasoning, fresh zucchini, all purpose flour, egg whites, and table salt. The exact amounts are in the recipe card at the bottom of this page!!
If you need to substitute gluten free flour you can definitely do so but be sure to double check the WW points if that applies to you. Some gluten free flour might be more or less than the regular AP flour!
You can also leave out the salt if you are watching your sodium intake, it’s not necessary and you can always season them to taste after they’re baked!
If you’d like, you can add some cayenne pepper to the flour mixture if you like a little more spice! Garlic powder and grated parmesan cheese also make a nice addition to this recipe if you feel like spicing things up a bit!
How to make this easy zucchini fries recipe:
First we need to get that oven preheating to 425 degrees Fahrenheit. Spray your baking sheet with cooking oil spray to keep the fries from sticking and then set it aside.
Next up we need to prep our flour mixture and breadcrumbs. Mix together the flour, Italian seasoning, and salt in one bowl and put the breadcrumbs in another bowl. Now we need to cut up our zucchini!
We’ll cut them into pieces a little smaller than a pickle spear. Cut your squash in half and then cut each half into two pieces. Each one of those pieces can be cut into four fries, lengthwise.
To coat the zucchini fries we need to dredge them in the flour mixture first and then dip them into the egg whites before finally coating them in the breadcrumbs. Now they are ready for the oven! Put them on your prepped baking sheet and roast them for about 12 minutes. Turn them once. Don’t overhandle them while baking or the coating may be knocked off!
You can also make these in the air fryer by coating the air fryer basket in cooking oil spray, arranging the fries in an even layer on the bottom, and baking at 400 degrees Fahrenheit for 6-8 minutes. Flip them once if you’d like about halfway through! Make them in small batches so that you don’t have more than a single layer in the basket at a time!
For more zucchini recipes, check out these 75 Amazing Zucchini Recipes.
Weight Watchers Points for Zucchini Fries
This recipe should make about 4 servings of 8 fries each when cut as described. If you like, cut up your squash ahead of time and portion it out into four piles so you know how to accurately track your points! This recipe is 2 WW points per serving.
Which WW Program are these points for?
In 2023, WW is using just plain old “POINTS.”
- Be sure to calculate the points value of the foods and recipes you eat in the app.
- Always add ingredients and serving sizes and don’t rely on the nutrition facts in the recipe.
- Accuracy will come from the information you input on the app.
Looking for more Weight Watchers recipes?
You’ve found your way to the right place for WW recipes. I have so many delicious recipes to share with you. Check out my funnel cake for Weight Watchers recipe as well as these delicious spring rolls. If you are craving something fried and snack-like try these air fryer chicken tenders! So crispy and delicious without all the guilt!
If you like zucchini you must try this Vegetarian Stuffed Zucchini recipe for another light and easy meal option.
Printable Zucchini Fries Recipe:
Zucchini Fries Recipe
Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Making zucchini fries is quick and easy. This zucchini fries recipe for Weight Watchers uses any kind of squash and your favorite bread crumbs to create a tasty and healthy treat the whole family will love.
Ingredients
- 4 Sprays Olive Oil Cooking Spray
- 3/4 Cup Panko Dried Plain Breadcrumbs
- 1 Teaspoon Italian Seasoning
- 2 Medium Fresh Zucchini
- 1 1/2 Tablespoons All Purpose Flour
- 3/4 Teaspoon Salt (or to taste)
- 2 Large Egg Whites, Whipped Until Frothy
Instructions
- First we need to get that oven preheating to 425 degrees Fahrenheit.
- Spray your baking sheet with cooking oil spray to keep the fries from sticking and then set it aside.
- Next up we need to prep our flour mixture and breadcrumbs. Mix together the flour, Italian seasoning, and salt in one bowl and put the breadcrumbs in another bowl.
- Now we need to cut up our zucchini! We'll cut them into pieces a little smaller than a pickle spear. Cut your squash in half and then cut each half into two pieces. Each one of those pieces can be cut into four fries, lengthwise.
- To coat the zucchini fries we need to dredge them in the flour mixture first and then dip them into the egg whites before finally coating them in the breadcrumbs.
- Now they are ready for the oven! Put them on your prepped baking sheet and roast them for about 12 minutes.
- Turn them once. Don't overhandle them while baking or the coating may be knocked off!
Notes
Air Fryer Cooking Instructions:
You can also make these in the air fryer by coating the air fryer basket in cooking oil spray, arranging the fries in an even layer on the bottom, and baking at 400 degrees Fahrenheit for 6-8 minutes. Flip them once if you'd like about halfway through! Make them in small batches so that you don't have more than a single layer in the basket at a time!
Nutrition Information
Yield 4Serving Size 1
Amount Per ServingCalories 264Total Fat 15gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 12gCholesterol 0mgSodium 628mgCarbohydrates 25gFiber 3gSugar 4gProtein 7g
As with any of our recipes, carb counts, calorie counts, WW points and nutritional information varies greatly. As a result, your nutritional content depends on which products you choose to use when cooking this dish. The auto-calculation is just an automated estimate and should NOT be used for specific dietary needs.
