Baked Vegan Zucchini Fries

Maybe this shocks me more than it does you but the mere fact that I created something baked and not fried is pretty much proof that I have made some changes in my life. Of course you can always fry these Baked Vegan Zucchini Fries but that I leave completely up to you. No judgment zone here.

Baked Vegan Zucchini Fries


The best part of this recipe isn’t the fact that it’s baked, though it does make them rather fantastic and more healthy for your heart. No, the best part is the dipping sauce and the fact that it is made from sunflower seeds and not cashews so even those with nut allergies in your life can enjoy it. Victory dance for all.

Quinoa-Crusted Baked Zucchini Fries
Prep time
Cook time
Total time
Serves: 50
  • 3 medium zucchinis, sliced lengthwise into fries (should yield around 50 pieces)
  • 2 Tbsp. extra virgin olive oil (or any lighter oil)
  • 1 c. gluten-free panko crumbs, slightly crushed
  • ½ c. hemp seeds
  • 2 Tbsp. dry quinoa
  1. Preheat your oven to 425 degrees. Line a baking sheet with parchment paper.
  2. In a shallow dish, whisk together the gf panko crumbs, hemp seeds and dry quinoa. Set aside.
  3. Place the sliced zucchinis into a large bowl and drizzle in the oil, gently massaging it into the zucchini until all pieces are coated.
  4. Taking a few zucchini sticks at a time, place into the shallow dish and completely coat with the crumb mixture on all sides.
  5. Place on the baking sheet. You will probably need to do this in 2 batches total.
  6. Bake for 15 minutes and then turn the sheet to the other side. Bake another 10 minutes or until golden brown.
Nutrition Information
Serving size: 4 Calories: 323 Fat: 18g Saturated fat: 2g Unsaturated fat: 15g Carbohydrates: 33g Sugar: 6g Sodium: 216mg Fiber: 9g Protein: 10g

 Baked Vegan Zucchini Fries

 P.S. These zucchini fries would pair perfectly with my BBQ Hearts of Palm Sandwiches this weekend. I think you should make both to wow all your friends and family. Oh and go ahead and add the 4th of July Watermelon Cake for dessert. Look at that! I just planned your menu for you…

 Baked Vegan Zucchini Fries


Sunflower Seed Herb Dressing
  • ½ c. sunflower seeds, soaked overnight, drained and rinsed
  • ½ c. water
  • ¼ c. unsweetened nondairy milk
  • 1 garlic clove, peeled
  • 1 tsp. nutritional yeast
  • 1 Tbsp. fresh dill
  • 1 tsp. dried parsley (or 1 Tbsp. fresh parsley)
  • 1 tsp. dried chives (or 1 Tbsp. fresh chives)
  • ¼ tsp. onion powder
  • ¼ tsp. garlic powder
  • salt to flavor
  1. Place the sunflower seeds, water, unsweetened nondairy milk, garlic clove, and nutritional yeast into a high-speed blender until completely smooth. Add the fresh/dry herbs and blend on pulse until just mixed in (the chunks are a good thing).
Nutrition Information
Calories: 434 Fat: 34g Saturated fat: 5g Unsaturated fat: 27g Carbohydrates: 23g Sugar: 2g Sodium: 216mg Fiber: 9g Protein: 16g

 Have a safe and fun holiday everyone!




OptinMonster allows you to explode your email list by using our incredible exit intent technology.


  1. Rachel Warner says:

    Maybe I did something wrong but the bread crumbs didn’t stick. I baked them anyway, with what little bread crumbs I could get on there, and when I tried to eat them they just flopped over and lost the rest of the breadcrumbs. Very disappointed :(

  2. Katelyn says:

    Hi! I wanted to make these today. I just bought some home grown zucchini. Would there be any substitute for hemp seeds? I don’t have those on hand.

  3. Nice recipe, dressing sounds amazing.I attempted to recreate it, but the crumb mixture did not stick at all to my zucchini fries. I had to dip them in egg wash and it worked.

  4. Great idea for the help seeds! I made something similar recently with nutritional yeast and almonds ground up and they were delicious! I’ll have to try this one too. Anything in any way, shape or form close to a fry is gold in my books 😉

  5. Looks delish! When u say dry quinoa do u mean uncooked?

  6. LOVE zucchini fries and the dipping sauce sounds so good!

  7. I was recently gifted a bunch of zucchini and I’ve been looking for ways to use it up and this looks perfect. If I don’t have hemp seeds available can you recommend a sub or could they just be skipped?

  8. hippymomelizabeth says:

    Kar and myself made these for fourth of July, except we took out the panko added udis bread made into bread crumbs
    and added garlic, seasoning salt and doubled the crusty coating it was so good this is such a fun and delicious recipe.thanks

  9. These are in the oven right now! My coating wasn’t as heavy because I couldn’t find GF Panko, but it still looks good! I’m going to make a sriracha-ketchup sauce to go with them! :)

  10. This looks great! I had a go at blogging my own healthy/vegetarian recipe but it looks no where near as good as this!

  11. These look wonderful, such a creative use for quinoa! Thanks!

  12. Wow, this IS amazing! Love that they are gluten-free and incorporate quinoa! Thanks for sharing :)

  13. YUM YUM YUM YUM YUM YUM!!!!! Now if only my zucchini plants were not just seedlings… This sounds great, kudos!
    I’m going to start the Conscious Cleanse with my mom and sister soon! I’m really excited :) I enjoyed your instagram photos from it.
    Thanks for everything,

  14. Jackie (today, i'm actually working next to ur mum! woot woot!) says:

    <3 <3 <3 :) :) :) Y U M M Y ! ! !

  15. I love that you use quinoa to coat the fries! I’ve been craving zucchini fries lately. I can’t wait to make these! :)


Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: