Mediterranean-Friendly Spinach, Zucchini, and Cheese Fries
These baked “fries” are made with zucchini and spinach, lightly seasoned with herbs, and sprinkled with Mediterranean cheeses. Crispy on the outside, tender on the inside, and full of flavor — perfect as a snack, side, or appetizer.
Time
Prep Time: 15 minutes
Cook Time: 20–25 minutes
Total Time: 35–40 minutes
️ Ingredients
2 medium zucchinis, cut into fry-shaped sticks
1 cup fresh spinach, finely chopped
½ cup feta cheese, crumbled
¼ cup grated parmesan (optional for extra crispiness)
1 egg, lightly beaten
½ cup whole wheat breadcrumbs or panko
1 tsp garlic powder
½ tsp dried oregano or thyme
Salt and black pepper, to taste
1–2 tsp olive oil (for drizzling)
Optional: pinch of chili flakes for heat
Instructions
Step 1: Preheat Oven
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Step 2: Prepare the Zucchini Fries
1. In a large bowl, combine chopped spinach, feta, parmesan, garlic powder, oregano, salt, and pepper.
2. Add egg and mix until it forms a sticky coating for the zucchini sticks.
3. Roll each zucchini stick in breadcrumbs until evenly coated.
Step 3: Bake
1. Arrange zucchini fries in a single layer on the baking sheet.
2. Lightly drizzle with olive oil for crispiness.
3. Bake for 20–25 minutes, flipping halfway through, until golden and crispy.
Step 4: Serve
Serve hot with a side of tzatziki, Greek yogurt dip, or marinara sauce.
Garnish with fresh parsley or a sprinkle of extra feta for added Mediterranean flair.
Tips
For extra crunch, air-fry at 190°C (375°F) for 12–15 minutes.
Make a gluten-free version using almond flour or gluten-free panko.
Add sun-dried tomatoes or olives to the coating for extra flavor.
Serve as a side with grilled chicken or fish for a full Mediterranean meal.
frequently asked questions FAQs
Q1: Can I prepare these ahead of time?
Yes — coat the zucchini and store in the fridge for a few hours, then bake when ready.
Q2: Can I make them vegan?
Yes — replace egg with a flax egg (1 tbsp flaxseed + 3 tbsp water) and skip or replace cheese with vegan alternatives.
Q3: Can I freeze them?
Yes — freeze unbaked coated fries on a tray, then bake from frozen adding 5 extra minutes.
⚖️ Nutritional Information
Calories: 210 kcal
Protein: 9g
Carbs: 15g
Fat: 13g
Fiber: 4g