Baked Parmesan Zucchini Curly Fries Recipe

You might have already replaced the traditional French fries with a healthier alternative like the ones made of a parsnip, sweet potatoes, or zucchini, but curly fries are something different, primarily due to their distinct shape.

However, the only thing that you need to become a pro in preparing then is a spiralizer. Then, you should spiralize as you would a regular zoodle recipe, but chop up the zucchini strips, coat them in breading, and bake them.

However, the following low-carb, and gluten-free zucchini curly fries will definitely become your favorite ones!

Zucchini is a superfood that is one of the favorites among low-carb dieters and anyone who wants to lose weight fast, as it has a very low score on the glycemic index.

However, it is also a rich source of numerous nutrients and offers countless benefits to our health.

A medium zucchini with skin (approximately 196 grams) contains about:

  • 31.4 calories
  • 6.6 grams carbohydrates
  • 2.4 grams protein
  • 0.4 gram fat
  • 2.2 grams fiber
  • 33.3 milligrams vitamin C (56 percent DV)
  • 0.4 milligram vitamin B6 (21 percent DV)
  • 0.3 milligram manganese (17 percent DV)
  • 0.3 milligram riboflavin (16 percent DV)
  • 514 milligrams potassium (15 percent DV)
  • 56.8 micrograms folate (14 percent DV)
  • 8.4 micrograms vitamin K (11 percent DV)
  • 392 international units vitamin A (8 percent DV)
  • 33.3 milligrams magnesium (8 percent DV)
  • 74.5 milligrams phosphorus (7 percent DV)
  • 0.1 milligram thiamine (6 percent DV)
  • 1 milligrams niacin (5 percent DV)
  • 0.1 milligram copper (5 percent DV)

It is also high in iron, zinc, selenium, choline, vitamin E, pantothenic acid, and calcium.

Here is how to prepare this delicious recipe:

Baked Parmesan Zucchini Curly Fries


  • Avocado oil cooking spray (or regular avocado oil)
  • 1 cup gluten-free panko crumbs
  • ¾ ounce Parmesan cheese, finely grated
  • ¼ cup cornstarch
  • 4 large egg whites, or whole eggs if desired, lightly beaten
  • 12 ounces spiralized zucchini noodles
  • ¼ teaspoon salt
  • 1½ teaspoons dried oregano
  • ¼ cup ranch dressing
  • ¼ cup marinara sauce


Preheat the oven to 425°F and line two baking sheets with parchment paper. Coat with cooking spray or oil.

Prepare three shallow dishes, and add the cornstarch in the first, the eggs in the second, and the panko, Parmesan, and oregano in the last one.

Chop the zucchini noodles into 5- or 6-inch-long pieces.

Then, dredge the noodles in the cornstarch, then the egg, then the panko mixture, and arrange them in a single layer on the prepared baking sheets. Spray them with avocado oil, and bake them for about 10-12 minutes.

Next, remove them from the pan, sprinkle the fries with salt.

In a shallow bowl, mix the marinara sauce and the ranch dressing, and serve them alongside the fries.

Additional tips:

You can make your homemade gluten-free panko crumbs by pulsing 4–5 slices of gluten-free bread, and adding ½ tsp salt and dried herbs. Then, bake the crumbs on for 8 minutes on 325 degrees, stir, and then return them to the oven for another 7 minutes.

To make your homemade zucchini noodles, you will need two or three 3 zucchinis for 12 ounces of zoodles.

To avoid the additives and unhealthy oils in store-bought dressings, make your own ranch dressing by mixing the following ingredients:

  • ½ cup plain Greek yogurt
  • 1 ½ teaspoon apple cider vinegar
  • ½ teaspoon dill
  • ¼ teaspoon kosher pink salt
  • 1 teaspoon garlic powder
  • ¼ teaspoon onion powder
  • 2 tablespoons of water

On the other hand, you need the ingredients below to prepare marinara sauce:


  • 2 tablespoons olive oil
  • 1 tablespoon + 2 teaspoons maple syrup
  • 15 oz. can tomato sauce
  • 2 tablespoons tomato paste
  • 1 teaspoon garlic powder
  • 1 ½ teaspoon dried oregano
  • 1 teaspoon onion powder
  • 1 tablespoon dried basil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper