Heart Healthy Air Fryer Zucchini Fries

(5.0)
By Jessica Kielman
Published 9/1/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Vegetarian
Heart Healthy Air Fryer Zucchini Fries
Photo Credit: Baldwin Publishing Staff Photographer

These Heart Healthy Air Fryer Zucchini Fries are the perfect low-fat and low-sodium snack or side dish. Crispy, low-carb, and diabetic-friendly, they’re easy to make and are ready in just 15 minutes. Dip them in ranch or marinara sauce for extra flavor.

For more healthy ideas, explore our collection of heart healthy air fryer recipes. 

Total Time
45 minutes
Servings
12
Calories
65

What Makes These Heart Healthy Air Fryer Zucchini Fries Healthy

This recipe is designed with heart health in mind by using the air fryer, which achieves a crispy, satisfying texture with minimal oil. This significantly reduces the overall fat and calories compared to traditional deep-frying. Flavor is built with herbs and a modest amount of Parmesan cheese rather than relying on high amounts of salt, making it an excellent low-sodium choice.

Key Health Highlights

  • Low Sodium: With only 143 mg of sodium per serving, these fries fit easily within a heart-healthy or low-sodium diet.
  • Diabetic-Friendly: A serving contains just 7 grams of carbohydrates, making it a smart choice for those managing blood sugar.
  • Low in Saturated Fat: This recipe uses heart-healthy fats and contains only 1 gram of saturated fat per serving.
  • Nutrient-Rich Vegetable: Zucchini is a good source of fiber, vitamins, and minerals, contributing to a well-rounded diet.
  • Calorie Conscious: At only 65 calories per serving, they are a light and satisfying snack or side dish.
Health eCooks Cookbook on Amazon

FAQs About Heart Healthy Air Fryer Zucchini Fries

The key is to avoid overcrowding the basket. Cook in small batches, ensuring there is space for air to circulate around each fry. Patting the zucchini sticks dry before breading and preheating your air fryer also helps create a crispier exterior.

Yes. Do not thaw them first. Preheat your air fryer to 400°F and cook for 15-20 minutes, flipping halfway through. Cooking from frozen may require a slightly longer time to ensure they are heated through and crispy.

For fresh zucchini fries at 350°F, 14 minutes is a great starting point, turning them over halfway. However, cooking time can vary based on your air fryer model and the thickness of the fries. Check them after 12 minutes for a golden-brown, crispy texture.

Yes, they are a very healthy choice. The air frying method uses significantly less oil than deep-frying, which lowers the fat and calorie content. They are also low in sodium and carbs, making them a nutritious snack or side dish.

More Heart-Healthy Air Fryer Sides

Air Fryer Vegetable Recipes

Air Fryer Carrots
Air Fryer Garlic Broccoli
Air Fryer Sweet Potato Fries

Ingredients

Recipe yields 12 servings

How to Make Air Fryer Zucchini Fries

  1. Step 1

    Preheat air fryer to 350°F. Lightly grease the air fryer basket with nonstick cooking spray. Line a large rimmed baking sheet with parchment paper.

  2. Step 2

    In a medium bowl, beat the eggs. In a separate bowl, mix together the bread crumbs, Parmesan cheese, oregano, thyme, basil, garlic powder, black pepper and salt.

  3. Step 3

    Cut zucchini in half lengthwise, then slice into 4” x ½" fries. Dip the zucchini fries into the egg and then into the bread crumb mixture; place on the prepared baking sheet.

  4. Step 4

    In 2 or 3 small batches, arrange the zucchini in a single layer in the prepared air fryer basket. Air fry for 14 minutes, until golden and crispy, turning over halfway through.

  5. Step 5

    Transfer to a serving dish and serve with ranch dressing or marinara sauce, if desired.

Nutrition Facts

Serving Size:
5 sticks

65
Calories
2
g
Fat
34
mg
Cholesterol
143
mg
Sodium
7
g
Carbs
1
g
Sat. Fat
1
g
Fiber
4
g
Protein

Ingredient Swaps & Variations

  • For a Keto / No-Breading Version: Omit the panko bread crumbs. Increase the Parmesan cheese to 3/4 cup and mix it with the herbs and spices to form the coating.
  • For a Gluten-Free Version: Substitute the panko bread crumbs with a gluten-free variety or crushed pork rinds for a keto-friendly option.
  • Spice it Up: Add 1/4 teaspoon of cayenne pepper or red pepper flakes to the bread crumb mixture for a little heat.

Serving & Storage Tips

  • Serve Immediately: Zucchini fries are best served hot and fresh from the air fryer to ensure maximum crispiness.
  • Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days.
  • Reheating: For best results, reheat the fries in the air fryer at 350°F for 3-5 minutes until they are warmed through and crispy again. Avoid using a microwave, as it will make them soggy.

Ingredient Substitutions

  • Soggy Fries: This is usually caused by excess moisture or overcrowding. Ensure you pat the zucchini dry and always cook in a single layer, leaving space between fries.
  • Uneven Cooking: If some fries are more browned than others, it may be due to your air fryer model. Shake the basket or turn the fries over halfway through the cooking time to promote even crisping.
  • Breading Won't Stick: Make sure each zucchini stick is fully coated in the egg wash before dipping it into the breadcrumb mixture. Gently press the coating onto the zucchini to help it adhere.

 

Try More Heart Healthy Air Fryer Recipes