Healthy Vegetable Fries Recipe (Oven-Roasted Potato, Zucchini, and Carrot Fries)
Looking for a creative way to get your kids (or adults!) to enjoy vegetables? These Healthy Vegetable Fries are a delicious and nutritious alternative to traditional fries, transforming everyday veggies like zucchini, carrots, and potatoes into crispy, flavorful fries that are sure to delight. With a crispy outside and tender inside, these oven-roasted veggie sticks are a healthy side dish that can be enjoyed as a snack or paired with your favorite dipping sauces.
This recipe uses a flavorful mix of Italian herbs and spices, but feel free to customize it with your favorite seasonings, such as Cajun spices, Chaat masala, or even Za’atar, depending on your preference. Serve them immediately after roasting to enjoy their best texture and taste. Perfect for picky eaters, these vegetable fries are a great way to make vegetables exciting!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green zucchini | 1 (cut into 2-inch sticks) |
| Yellow zucchini | 1 (cut into 2-inch sticks) |
| Carrots (Gajjar) | 2 (cut into 2-inch sticks) |
| Potatoes (Aloo) | 2 (peeled and cut into 2-inch sticks) |
| Whole wheat bread crumbs | 1 cup (preferably brown bread) |
| Italian seasoning | 2 teaspoons |
| Garlic powder | 1/2 teaspoon |
| Egg white | 1 |
| Black pepper powder | 1/2 teaspoon (crushed) |
| Red chili flakes | 1 teaspoon |
| Salt | To taste |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Instructions:
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Preheat the Oven: Begin by preheating your oven to 220°C (425°F). This high temperature will ensure your vegetable fries become beautifully crispy and golden.
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Prepare the Baking Sheet: Lightly grease a baking sheet with oil or butter. This helps to prevent the fries from sticking and adds a little extra crispness.
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Prepare the Egg White Mixture: In a bowl, whisk the egg white with a pinch of salt and pepper. This mixture will help the breadcrumbs adhere to the vegetable sticks.
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Prepare the Bread Crumb Coating: In another mixing bowl, combine the whole wheat bread crumbs, Italian seasoning, garlic powder, red chili flakes, and black pepper. You can adjust the seasoning to your liking here—more chili flakes for spice or more garlic powder for flavor.
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Coat the Vegetable Sticks: Take each vegetable stick and first brush it with the egg white mixture. Then, roll the coated vegetable stick in the breadcrumb mixture, making sure it’s fully covered. Repeat this process for all the vegetable sticks.
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Arrange on the Baking Sheet: Lay the coated vegetable sticks flat on the prepared baking sheet, ensuring they are spaced out to allow even cooking.
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Bake: Place the baking sheet in the preheated oven and bake for about 15 to 20 minutes. Halfway through, flip the vegetable sticks with tongs to ensure they bake evenly and get golden and crisp on all sides.
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Check for Doneness: The fries are done when they’re golden brown and crispy on the outside. If needed, bake for an additional 5 minutes to get the perfect crunch.
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Serve: Once your Healthy Vegetable Fries are baked to perfection, remove them from the oven and arrange them on a serving platter. Serve immediately while they’re still hot and crispy.
Serving Suggestions:
These Healthy Vegetable Fries are the perfect side dish for any meal. Serve them with a delicious dip like Tzatziki—a creamy Greek yogurt dip—or enjoy them on their own. They’re also a great appetizer for parties and gatherings, and a fun way to get everyone to enjoy their veggies!
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | ~150 calories |
| Protein | 3g |
| Carbohydrates | 30g |
| Fiber | 4g |
| Fat | 2g |
| Saturated Fat | 0g |
| Sodium | 250mg |
| Potassium | 400mg |
| Vitamin A | 120% of daily value |
| Vitamin C | 30% of daily value |
Enjoy the perfect balance of flavor and nutrition with these crispy oven-roasted Healthy Vegetable Fries! Whether you’re looking for a quick side dish or a fun way to add more veggies to your diet, this recipe is a guaranteed hit.
