Zucchini Fries

Tanya Eisenwasser

Print Recipe

Zucchini sticks coated in cassava flour and baked until crisp. A gluten-free, dairy-free take on zucchini fries that skips the parmesan, breadcrumbs, and marinara found in the classic version.

Prep 15 min

Cook 25 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 2 medium zucchini (about 1 pound), cut into sticks 3 inches long and 1/2 inch thick
• 1/2 cup cassava flour, divided
• 2 large eggs, beaten
• 1 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1/2 teaspoon garlic powder (optional)
• 3/4 teaspoon sea salt, divided
• 2 tablespoons olive oil, for drizzling
• Black pepper (optional)

Instructions

Prep

1. Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper. If you have a wire rack, set it on the sheet so air can circulate under the fries for a crispier result.
2. Wash and trim fresh zucchini, then cut into sticks about 3 inches long and 1/2 inch thick. Pat the sticks very dry with paper towels. Zucchini holds a lot of water, and dry sticks crisp far better than wet ones.
3. Set up three shallow bowls. Put 1/4 cup plain cassava flour in the first. Put the beaten eggs in the second. In the third, whisk the remaining 1/4 cup cassava flour with the dried thyme, dried oregano, garlic powder, and 1/2 teaspoon of the salt.

Bread

1. Working with a few sticks at a time, dredge them in the plain cassava flour and tap off the excess. The dry flour gives the egg something to grip.
2. Dip each floured stick in the beaten egg, letting the excess drip off.
3. Roll the sticks in the seasoned cassava flour until coated on all sides. Arrange them on the rack or baking sheet in a single layer with space between each one so they crisp instead of steam.

Bake

1. Drizzle or lightly brush the sticks with the olive oil.
2. Bake for 22 to 28 minutes, flipping the sticks halfway through, until the coating is golden and crisp and the zucchini is tender.
3. Sprinkle with the remaining 1/4 teaspoon salt and a little black pepper if using. Serve immediately with a dip.

Tips & Substitutions

• Use fresh zucchini and pat it dry. Fresh, firm zucchini has less surface moisture, which is what lets the coating crisp. Blot the cut sticks well before breading, and bake them the same day you cut them.
• Air fryer option. Arrange the breaded sticks in a single layer in the basket, spray or brush lightly with olive oil, and cook at 400°F (200°C) for 10 to 12 minutes, shaking the basket halfway through. Work in batches so the basket is not crowded, which would steam the fries instead of crisping them. Air fryers crisp the coating more aggressively than the oven.
• Cassava keeps it gluten-free and dairy-free. Classic zucchini fries are breaded in wheat breadcrumbs and parmesan. Swapping in cassava flour keeps this version gluten-free and dairy-free. Cassava gives a lighter coating than breadcrumbs, so for the crispest result, whisk 1 to 2 tablespoons of arrowroot or tapioca starch into the seasoned flour.
• Serve with a safe dip. Skip the usual marinara, since tomatoes are high in histamine. A batch of dairy-free ranch or a simple herb oil makes a better match and keeps the plate low histamine.
• Egg-free version. In place of the beaten egg, whisk 3 tablespoons cassava flour with water a little at a time until you have a thin, pourable slurry, then dip the sticks in that before the seasoned coat. This changes the recipe, so it would no longer count on the egg for binding.

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Why This Works

Zucchini. Naturally low in histamine and generally well tolerated. Using fresh zucchini and eating it soon after cooking helps keep histamine concerns from storage to a minimum.

Cassava flour. A gluten-free flour made from the yuca root that is commonly tolerated on a low histamine diet. It stands in for the wheat breadcrumbs and parmesan in traditional zucchini fries, though tolerance varies by person and by brand.

Egg. Eggs contain no histamine, but egg whites can act as a histamine liberator and trigger reactions in some people. Thoroughly cooking the egg, as it is here, helps some individuals, though anyone who reacts to egg can use the egg-free option above.

Dried herbs (thyme, oregano). Not inherently high in histamine, but their age and storage can affect how well they are tolerated. Fresh chopped parsley or chives added after baking work well too.

Storage

Zucchini fries are best eaten right out of the oven or air fryer, while the coating is still crisp. Zucchini turns soft and watery once cooked, so it does not store well. If you have leftovers, refrigerate in an airtight container and re-crisp them in a hot oven or air fryer within 24 hours rather than the microwave, which leaves them soggy.