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2 servings


0 hours 10 mins


0 hours 25 mins


0 hours 35 mins
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⅓ Cup Wondra flour

3 Large egg whites

1 Tbsp. water

1 Cup panko breadcrumbs

1/3 Cup grated Parmesan cheese

2 Tsp. chopped fresh rosemary

1 Tsp. garlic powder

1 Tsp. salt

½ Tsp. freshly ground pepper

1 Large zucchini, cut into French fry style sticks

1 Large summer squash, cut into French fry style sticks


1. Preheat oven to 425°F. Line a rimmed baking sheet with foil. Place a wire rack on top and coat with cooking spray.
2. Place Wondra in a shallow dish and season with a pinch of salt and pepper. Whisk egg whites and water in another shallow dish until foamy and season with a pinch of salt and pepper. Combine breadcrumbs, Parmesan, rosemary, garlic powder and a teaspoon of salt and ½ teaspoon of pepper in a third shallow dish. Roll the squash and zucchini in the flour to coat. Tap off the excess. Dip in the egg white, shaking off the excess. Toss in the breadcrumb mixture, pressing to adhere. Transfer the prepared veggies to the wire rack and coat the fries with cooking spray.
3. Bake until golden and crispy. Turn the “fries” once halfway through the cooking time. Bake for 20 to 25 minutes. Sprinkle with a little extra salt and/or cheese while still warm. (Optional) Serve immediately with your favorite dipping sauce.

NOTE: This is one of those amazing recipes that have a regular rotation in my house. It really is the perfect alternative to French fries and sooooo much better for you. There is no frying involved and you get another serving of veggies in to boot! I like to serve this with warm Marinara sauce on the side. Do try my basic marinara sauce. However, they are just as good with a side of ranch dressing, ketchup or a tangy French dressing. While I use Wondra flour because it is lighter and doesn’t clump, regular all-purpose flour works too. Try them! Both kids and adults alike love these!