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Baked Vegan Zucchini Fries

July 3, 2014 by Cara

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.

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Quinoa-Crusted Baked Zucchini Fries

  • Author: Cara Reed
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35
  • Yield: 50 1x
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Ingredients

Scale
  • 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
  • 1/2 c. hemp seeds
  • 2 Tbsp. dry quinoa

Instructions

  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

  • Serving Size: 4

Did you make this recipe?

Tag @forkandbeans on Instagram and hashtag it #forkandbeans


 

 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

 

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Sunflower Seed Herb Dressing

  • Author: Cara Reed
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Ingredients

Scale
  • 1/2 c. sunflower seeds, soaked overnight, drained and rinsed
  • 1/2 c. water
  • 1/4 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)
  • 1/4 tsp. onion powder
  • 1/4 tsp. garlic powder
  • salt to flavor

Instructions

  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).

Did you make this recipe?

Tag @forkandbeans on Instagram and hashtag it #forkandbeans


 

 Have a safe and fun holiday everyone!

 

namastasty

 

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  • Cauliflower Tater TotsCauliflower Tater Tots

Filed Under: Dairy-Free, Fresh Out of the Oven, Gluten-Free, Kid-Friendly, Nut Free, Sauces/Spreads, Vegan

About Cara

Based in Chicago with her husband and son, Cara is the creator behind the site Fork and Beans: A place where kids can have fun with their food.

Previous Post: « Homemade Vegan BBQ Sandwiches
Next Post: Why I Went on a Cleanse »

Reader Interactions

Comments

  1. kate

    February 1, 2017 at 11:12 am

    Okay, so I just made these and LOVED them and my toddler is in the process of eating the coating off of them (but leaving the zucchini for dead). HOWEVER, your serving size needs to be altered. Even if 3 medium zucchinis made 50 pieces (which was not even remotely close to true for me), you are saying that you should get about 50 pieces out of it and a “serving” is 4 zucchini fries. So already that is saying that 50 pieces / 4 per serving = 12.5 servings. In other words, serves 12, not 50. Secondly, my fries were quite small (and again I didn’t even get close to 50 pieces – so I can’t imagine yours were much bigger), so I can’t imagine a planet where I would invite someone to my house and serve them 4 fries and consider that an appropriate amount of food per person (even if it was one of many appetizers).

  2. Rachel Warner

    October 20, 2015 at 3:06 pm

    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 🙁

    • Cara

      October 23, 2015 at 8:09 am

      Ahhh bummer to hear Rachel! Maybe place in the freezer for 10 minutes first before baking?

  3. Katelyn

    June 11, 2015 at 1:43 pm

    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.

    • Cara

      June 12, 2015 at 8:10 am

      No need to replace them, just omit them 🙂

  4. Mira

    September 17, 2014 at 9:04 pm

    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.

  5. Deryn @ Running on Real Food

    September 12, 2014 at 1:54 pm

    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 😉

  6. Sam

    August 6, 2014 at 12:09 pm

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

    • Cara

      August 12, 2014 at 2:27 pm

      Sorry for the confusion Sam, yes! Uncooked quinoa = dry quinoa 😉

  7. heather

    July 8, 2014 at 12:02 pm

    LOVE zucchini fries and the dipping sauce sounds so good!

  8. Jered

    July 7, 2014 at 3:36 pm

    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?

  9. hippymomelizabeth

    July 5, 2014 at 5:19 am

    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

  10. Beth

    July 4, 2014 at 4:52 pm

    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! 🙂

  11. Bethany

    July 4, 2014 at 4:18 pm

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

  12. Christine (The Raw Project)

    July 3, 2014 at 3:39 pm

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

  13. Kate @Almond Butter Binge

    July 3, 2014 at 2:21 pm

    Wow, this IS amazing! Love that they are gluten-free and incorporate quinoa! Thanks for sharing 🙂

  14. Megan

    July 3, 2014 at 9:38 am

    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,
    Megan

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

    July 3, 2014 at 8:57 am

    <3 <3 <3 🙂 🙂 🙂 Y U M M Y ! ! !

  16. Meredith @ Unexpectedly Magnificent

    July 3, 2014 at 8:11 am

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

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Welcome, I’m Cara! At Fork and Beans you will find creativity at every corner. From snack ideas, to holiday fun–even crafts and activities to do with your kids. If you are a parent (or just love fun food), you’ve come to the right spot! Come check out the latest idea I’ve made for my family and stay awhile, won’t you?

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