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Crispy vegan zucchini fries with dipping sauce
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Crispy Vegan Zucchini Fries

Crunchy zucchini fries without dairy or eggs - vegan, keto, and low iodine friendly!
Prep Time15 mins
Cook Time30 mins
Course: Appetizer, Side Dish
Cuisine: American
Keyword: dairy free, snack, summer, vegan
Servings: 4
Calories: 387kcal

Equipment

  • food processor
  • wire baking rack optional

Ingredients

  • 2 medium zucchini
  • cooking spray
  • ¾ cup plant-based milk almond, oat, not soy
  • ½ tsp salt non iodized for LID, divided
  • ½ tsp ground black pepper divided
  • 1 cup walnuts unsalted
  • 1 sheet matzo cracker or ½ cup breadcrumbs
  • ¼ cup nutritional yeast
  • 1 clove garlic peeled
  • cup olive oil

Instructions

  • Cut the zucchini into sticks (fry shapes), about 3 inches long and ½ inch thick.
  • Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Place wire baking sheets on top and spray with non stick cooking spray.
  • Combine milk, ¼ tsp salt, and ¼ tsp pepper in shallow bowl.
  • In a food processor, chop walnuts and matzo (if using) until small pieces. Add remaining salt and pepper, nutritional yeast, and breadcrumbs (if using). Process until all is the consistency of breadcrumbs.
  • Heat olive oil in a small fry pan over medium-low heat. When warm, add whole clove of garlic. Cook until fragrant. Remove garlic from oil.
  • Add breadcrumb/nut mixture to oil. Toast until golden brown. Remove from heat, and place in a shallow dish.
  • Dip zucchini fries in milk, then in breadcrumb mixture. Press gently to ensure crumbs stick. Place carefully on prepared wire rack, ensuring fries do not touch.
  • Bake at 425 for 20-30 minutes, until crumbs are crispy and golden brown.

Notes

To cook in the air fryer:  Preheat air fryer to 400.  Spray lightly with cooking spray, fry for 5 minutes.  Remove basket, shake fries, spray again with cooking spray, and cook for 5 more minutes, or until desired level of crispness.
See the post for recommendations for LID friendly milk and breadcrumbs.

Nutrition

Calories: 387kcal | Carbohydrates: 9g | Protein: 7g | Fat: 38g | Saturated Fat: 4g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 16g | Sodium: 361mg | Potassium: 447mg | Fiber: 4g | Sugar: 3g | Vitamin A: 203IU | Vitamin C: 18mg | Calcium: 103mg | Iron: 2mg