Everything-Bagel Zucchini Fries

5.0

(2)

2 Reviews

The breading for these zucchini curly fries takes on the flavor of a classic everything bagel while the tangy, creamy sauce finishes off this fun appetizer that's perfect for a party or brunch. Store-bought everything seasoning can be loaded with salt, so it's best to make your own at home. Look for fresh and crisp-looking zucchini noodles in the produce section or make your own using a spiralizer. Soggy ones (or even the frozen variety) won't crisp up well.

Robin Bashinsky

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

15 mins

Additional Time:

30 mins

Total Time:

45 mins

Servings:

Yield:

12 cups

Nutrition Profile:

Nut-Free Soy-Free High-Fiber Vegetarian

Jump to Nutrition Facts

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Ingredients

½ cup cornstarch
6 large egg whites, lightly beaten
¼ cup sesame seeds
¼ cup dried minced garlic
¼ cup dried onion flakes
2 tablespoons poppy seeds
¾ teaspoon salt
3 cups panko breadcrumbs
Cooking spray
1 pound spiral-cut zucchini noodles (about 4 cups)
4 ounces whipped cream cheese (about 2/3 cup), softened
¼ cup water
3 tablespoons sour cream
2 tablespoons thinly sliced fresh chives
1 tablespoon cider vinegar

Directions

Spread cornstarch in a shallow dish. Place egg whites in a second shallow dish.
Combine sesame seeds, dried garlic, onion flakes and poppy seeds in a third shallow dish. Spoon 3 tablespoons of the mixture into a small bowl; stir in salt and reserve. Stir panko into the remaining sesame seed mixture in the dish.
Preheat oven to 425 degrees F. Line 2 baking sheets with parchment paper; coat with cooking spray. Chop zucchini noodles into 5- or 6-inch-long pieces. Working in batches, dredge the zoodles in the cornstarch; shake off excess. Dredge in the egg whites; shake off excess. Dredge in the panko mixture; shake off excess. Arrange the zoodles in a single layer, spaced evenly, on the prepared baking sheets. Coat with cooking spray.
Bake until golden and crispy, 10 to 12 minutes. Remove from oven; sprinkle with the reserved sesame seed mixture.
Meanwhile, whisk cream cheese, water, sour cream, chives and vinegar in a small bowl; serve with the zucchini fries.

Tips

Equipment: Parchment paper

Originally appeared: EatingWell.com, January 2020

Nutrition Facts (per serving)

284	Calories
10g	Fat
66g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/2 cups
Calories 284
% Daily Value *
Total Carbohydrate 66g	24%
Dietary Fiber 3g	9%
Total Sugars 3g
Protein 9g	17%
Total Fat 10g	12%
Saturated Fat 4g	19%
Cholesterol 17mg	6%
Vitamin A 211IU	4%
Vitamin C 2mg	2%
Folate 12mcg	3%
Sodium 356mg	15%
Calcium 110mg	8%
Iron 1mg	6%
Magnesium 30mg	7%
Potassium 283mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Everything-Bagel Zucchini Fries

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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