Listen, we get it: you’re still out here trying to get your child to eat straight-up vegetables; you’re still out here trying veggie fries to make it happen–that’s probably how you ended up here. You’ve probably tried a bunch of similar recipes from another site already; we know they’re just…okay? There is only so much you can do without a deep fryer; a vegetable, no matter how well prepared, is never going to have the visual and gustatory appeal of a french fry. It’s never going to be an easy sell.
So, let’s be honest about what’s ahead: this is just another veggie fries recipe–but it’s also a better one. Have we changed the game, come up with some innovation that will convert you and your toddler to give up french fries forever? Ha. What we can say is that we’ve made the appropriate tweaks necessary to both get your kid to eat veggie fries and make it practical enough for you to cook it on a semi-regular basis–and that’s plenty enough for a Wednesday night, right? That’s why we like to call them “second fries” or “surprise fries”: maybe they’re not quite the same, but these veggie fries are a nice bonus to/on an otherwise fry-less–and, perhaps, vegetable-less–night.
Looking for a great french fry recipe for kids? We’ve got the best air fryer french fries!
🍟 Introduction
These toddler zucchini fries are the perfect crunchy, veggie-packed snack when you want something healthy, fun, and easy to eat. Coated lightly with flour, egg, and a flavorful panko/Goldfish/garlic breadcrumb mix, they bake beautifully golden and crispy—ideal for tiny fingers. Serve with a milder dip like yogurt ranch or applesauce, and watch them disappear!
Veggie Fries Ingredients Overview
- Zucchini – 1 medium, cut into finger-size fries
- Coating layers:
- All‑purpose flour + cornstarch
- Whisked egg
- Panko breadcrumbs + crushed Goldfish crackers, garlic powder
Step-by-Step Snapshot
- Preheat oven to ~425°F (220°C).
- Slice zucchini into uniform sticks and pat dry.
- Set up a breading station (flour → egg → crumbs).
- Dip each fry through the layers, pressing crumbs to adhere.
- Arrange in a single layer on a baking sheet, lightly spray with oil.
- Bake ~18–20 minutes, flipping halfway for even crisping.
🧠 FAQ
Q: Can I air‑fry them?
Absolutely! Cook at 375–400°F for 10–12 minutes, flipping halfway. A basket-style fryer yields great crispiness.
Q: How do I make them toddler-safe?
Cut into short, wide sticks (~½ inch thick), and always supervise while eating.
Q: Gluten/Dairy/Egg-free swaps?
Use gluten-free flour and panko. Swap egg for flax egg or vegan binder like mayo. Omit dairy or use nutritional yeast instead of Parmesan.
Q: Storing/Leftovers?
Store in an airtight container with paper towels. Reheat in a 375°F oven or air fryer for a few minutes to restore crispiness.
The Veggie Fries Your Kid Will Actually Eat
Description
A simple, can't-fail approach to veggie fries that your kid will gobble up every time.
Ingredients
Instructions
Prep, Cook, and Assemble
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Peel zucchini, then cut in half horizontally. Cut each half in half vertically, then slice each quarter into 5-6 strips of roughly equal width. (Note: if you’ve got a french fry slicer, use it!)
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Get out three shallow and flat containers. Cover the base of the first in flour, then add the cornstarch and a pinch of salt; sift to mix. Crack the egg into the second and add a pinch of water; mix until blended. To the third, add the panko breadcrumbs and two shakes of garlic powder; crush the Goldfish in your hand–or smash them down with a flat object or mallet–until fine-grained crumbs, then mix into panko.
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Toss the zucchini strips in the flour mixture, then coat in the egg; allow any excess egg liquid to drip off the zucchini pieces, then roll in panko-Goldfish mixture until coated.
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Coat the surface of your air fryer in cooking spray and/or lay a piece of parchment paper down, then place zucchini strips in the basket, making sure that the pieces do not touch.
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Cook until the coating around zucchini is golden brown, roughly 7 minutes at 375. (Note: if your air fryer tends to be on the less powerful side, you may need to add another 1-3 minutes of cook time.)
Serve
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Hit with a spritz of lemon and side with a creamy sauce (i.e., ranch, yum-yum). Pro tip: don’t feel like you have to hide the fact that there are veggies underneath the coating; rather, if you need to sell ‘em instead focus on the crunch and the, well, dip-piness of them.
Adapt
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About the only vegetable that you can do a 1:1 substitution here is eggplant, and we recommend doing those at 350 for 10 minutes. If you want to employ carrots here, try our carrot fries recipe.
Nutrition Facts
Servings 4
Serving Size 3 fries
- Amount Per Serving
- % Daily Value *
- Total Fat 2g4%
- Cholesterol 15mg5%
- Sodium 110mg5%
- Potassium 200mg6%
- Total Carbohydrate 8g3%
- Dietary Fiber 1g4%
- Protein 2g4%
- Vitamin A 220 IU
- Vitamin C 13 mg
- Calcium 8 mg
- Iron 1 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
User Reviews
Have previously made the ones on Yummy Toddler Food but my kid liked these ones better