Air Fryer vs. Oven-Fried Zucchini Fries
Ever since I got my air fryer, I’ve been obsessed over finding the best recipes to try. In fact, I actually made two things the day I got it.
Now that I’ve calmed down a bit, I’ve decided to test out the differences between air fried and oven-fried foods. These zucchini fries are my first ones to try.
In order to get a true and fair outcome, I made both at the same time and from the same zucchini. I gave my husband a plate of each and asked him to play along.
After we devoured both platefuls of these delicious fries, we came to similar (but slightly different) conclusion. He said he liked the ones from the air fryer a bit more.
However, I couldn’t tell much difference, except for the crunch. The air fryer zucchini fries had a slight edge over the ones from the oven.
But I still liked both of them. Oh, and we both enjoyed them more with the sauce I made than without.
Air Fryer Zucchini Fries Ingredients
You only need a few ingredients to make these fries. You’ll need a sliced zucchini, an egg, some water, almond flour, olive oil, and seasoned salt.
Since I wanted this test to be fair, I used the same ingredients for both. You can use whatever type of oil you want, but I just happened to have the olive oil within reach.
For exact measurements of each ingredient and full directions, go to the recipe card at the bottom of the page. You can even print out the card by using the “print” button.
How to Make Air Fryer Zucchini Fries
First, set the air fryer on 400 degrees F for 10 minutes. As it preheats, prepare the zucchini.
If you haven’t already sliced your zucchini into long strips, do it now.
Then blot the slices with layers of paper towels.
This is so the crust will stick better.
Next, whisk the egg and water.
Dip the zucchini strips in the egg mixture.
Then pour the almond flour into a plastic zip-lock bag.
Drop the egg-coated zucchini into the bag and shake.
As soon as the air fryer is ready, place the zucchini strips in the basket in a single layer.
If you have a wire rack, use it so you don’t have to turn the strips halfway through.
Spray them with oil and sprinkle some seasoned salt on them.
Or you can use regular table salt and black pepper.
Cook the zucchini for 10 minutes. If you don’t have a wire rack, you’ll need to turn the strips halfway through the cycle.
However, if you do have a wire rack, the heat is able to circulate all around the strips. This eliminates the need to turn them.
Finally, your zucchini fries should be done and ready to eat. I love the fact that they were golden brown and crispy.
Oven-Fried Zucchini Fries
If you don’t have an air fryer or choose to use the oven instead, follow all the directions to prepare the zucchini.
However, instead of putting them in the air fryer, you’ll want to place them in a single layer on a baking sheet.
You can cover the pan with either parchment paper or a silicone baking mat.
Spray them with olive oil.
This helps them turn brown and crispy. It also adds flavor.
Sprinkle some seasoned salt on them according to taste.
Then bake in a 400 degree F oven for 12 minutes. Take them out of the oven and turn them.
Put them back in the oven for another 12 minutes, or until they’re a medium golden brown.
Yes, the oven version took more than twice as long to cook as the ones from the air fryer. But they were still delicious enough to satisfy my appetite for a snack.
Delicious Dip for Zucchini Fries
If you like to dip your veggies, you can use whatever you like. Sometimes I use ranch or honey mustard dressing.
This time, I made a delicious dip by combining mayonnaise, ketchup, mustard, and sriracha sauce. I’ve included the recipe in the “notes” section of the recipe card below.
Benefits of Zucchini
According to Healthline, zucchini is good for you in a variety of ways. It’s packed with nutrients that are good for your vision, such as vitamin C, beta-carotene, lutein, and manganese.
It has riboflavin, potassium, and a boatload of antioxidants that slow down the effects of aging.
Zucchini also has quite a bit of fiber and water. If you’re watching your weight, zucchini is an excellent vegetable to include in your diet.
My family has always enjoyed snacking while we watch movies or when we have a family game night. One of our other favorite treats is a big bowl of this party mix.
We also like these air fryer French fries. They are so easy to make you’ll want to make them all the time.
Popcorn is another snack we chow down on, but I don’t like the mess—or the calories—of a lot of butter. So I make this super easy buttery-tasting popcorn without an ounce of butter in it.
- 1 large zucchini cut into strips (similar to French fries)
- 1 large egg
- 1 tablespoon of water
- 1 cup of almond flour
- Olive oil spray
- Seasoned salt to taste
- Set air fryer to 10 minutes at 400 degrees F. Turn it on and allow it to preheat while you get the zucchini ready.
- Dry the zucchini strips between layers of paper towels.
- Whisk the egg and water in a bowl.
- Pour the almond flour into a plastic zip lock bag.
- Dredge the zucchini through the egg mixture.
- Drop the zucchini into the bag with almond flour and shake to coat all of the pieces.
- Once the air fryer is ready, place the zucchini in the basket in a single layer.
- Cook for 10 minutes, turning once. If you have a wire rack insert, you don’t need to turn it.
- Serve with your favorite sauce. See the notes at the bottom for my recipe.
- To oven-fry these zucchini strips, preheat the oven to 400 degrees F. Cover the bottom of a baking sheet with parchment paper or a silicone mat.
- Follow all of the steps above, but instead of placing them in the air fryer basket, put them on the baking sheet.
- Bake for 12 minutes, flip them with a spatula, and bake for another 12 minutes.
My favorite sauce for dipping the zucchini fries: Mix 1/3 cup of mayonnaise, 1 tablespoon of ketchup, 1/4 teaspoon of mustard, and 1/4 teaspoon of sriracha sauce.
Nutrition InformationYield 4 Serving Size 1
Amount Per Serving Calories 215Total Fat 19gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 16gCholesterol 47mgSodium 114mgCarbohydrates 7gFiber 4gSugar 2gProtein 8g
The nutrition information is a product of online calculators. I try to provide true and accurate information, but these numbers are estimates.