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Courgette fries Vegetarian

Name: Courgette fries (oven-baked)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 persons
Cuisine: World
Ingredients: 3 small courgettes; 2 large eggs; flour; handful of panko breadcrumbs; small handful of grated Parmesan cheese; 1 teaspoon garlic powder; ½ teaspoon smoked paprika; salt and pepper to taste

Listen to this recipe

These courgette fries with parmesan cheese and a simple dipping sauce are a delicious snack. These crispy, vegetable fries are baked in the oven.

Nutrition balance score

Good

7.3/10

Glycemic Index

Glycemic Load

51.42 (Low)

19.58 (High)

Nutrition per serving

Kcal

297.08 kcal

Carbohydrates
Of which sugars

38.09 g
10.96 g

Total fat
Of which saturated fats

7.21 g
3.11 g

Proteins

17.24 g

Fiber

3.99 g

Sodium

530.63 mg

View all nutrients

Recipe courgette fries

Recipe courgette fries allergens

This recipe contains the following allergens. Click on the allergen to search for alternative recipes.

Gluten

Egg

Milk

Made by Véronique

Published at 2021-09-22, this recipe is for 4 persons and takes 45 minutes.

Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.

Updated at: 2025-11-11

Let's get started

Preparation time

15 minutes

Time cooking

30 minutes

Total time

45 minutes

Preparation – 15 minutes

Wash the courgettes, remove the ends and cut into strips. Make sure the strips are not too thin, nor too thick.

Preheat the oven to 180 degrees celsius and line a baking tray with baking parchment.

Prepare 3 bowls or deep plates, one with a little flour and the second with beaten egg. For the third, mix a generous handful of panko breadcrumbs with grated parmesan, garlic powder, smoked paprika, salt and pepper.

Finishing the courgette fries – 30 minutes

Dip the courgette strips first in the flour, then in the beaten egg, and finally in the panko mixture. Make sure they are completely covered and then place them on the baking sheet.

Repeat until all the courgette strips are breaded, then bake them in the oven until nice and golden brown (around 15 minutes). The exact baking time depends on the oven and the thickness of the fries.

Serve immediately, enjoy your meal!

Tips!

Which dipping sauce goes well with courgette fries?

You could make a simple dipping sauce by mixing yoghurt with a little garlic powder and seasoning with salt and pepper.

When are courgette fries best enjoyed?

You can serve courgette fries as a side dish, as a snack during a party, or as part of tapas.

What do you think of this?

2 ratings

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Nutritional values

Per 1 serving / piece:

Pay attention! These indicated nutritional values are based on standard tables and are therefore an estimated total. No rights can be derived from the data in the nutritional value table.

General

Kcal

297.08 kcal

Carbohydrates
Of which sugars

38.09 g
10.96 g

Total fat
Of which saturated fats

7.21 g
3.11 g

Proteins

17.24 g

Fiber

3.99 g

Sodium

530.63 mg

Show vitamines & minerals

Minerals

Iron

6.91 mg

Calcium

221.16 mg

Magnesium

28.77 mg

Potassium

28.77 mg

Phosphorus

254.54 mg

Copper

0.20 mg

Zinc

2.23 mg

Iodine

11.02 µg

Selenium

10.18 µg

Vitamins

Vitamine C

35.58 mg

Vitamine D

0.60 mg

Vitamine A

0.30 mg

Vitamine B1

0.19 mg

Vitamine B2

0.39 mg

Vitamine B6

0.51 mg

Vitamine B12

0.94 µg

Folic acid

121.89 µg

Vitamine E

0.42 mg

Vitamine K

2.96 µg

Vitamine K1

0.00 µg

Handy! Scroll this table horizontally to see all nutritional values per ingredient

Amount		Ingredient	Allergens	Kcal	Carbs	Carbs of which sugars	Fat	Fat of which saturated	Protein	Fibers	Sodium	Iron	Calcium	Magnesium	Potassium	Phosphorus	Copper	Zinc	Iodine	Selenium	Vitamin C	Vitamin D	Vitamin A	Vitamin B1	Vitamin B2	Vitamin B6	Vitamin B12	Vitamin B11	Vitamin E	Vitamin K	Vitamin K1
0.75	small	courgettes		60.75	10.13 g	10.13 g	-	-	4.05 g	2.48 g	2.25 mg	5.63 mg	67.50 mg	11.25 mg	450.00 mg	45.00 mg	-	0.67 mg	-	-	33.75 mg	-	0.14 mg	0.11 mg	0.18 mg	0.34 mg	-	90.00 µg	-	-	-
0.5	large	eggs	egg	43.20	0.33 g	0.06 g	3.00 g	0.75 g	3.75 g	-	36.00 mg	0.54 mg	15.00 mg	3.00 mg	39.00 mg	54.00 mg	0.02 mg	0.39 mg	10.50 µg	9.21 µg	-	0.54 mg	0.06 mg	0.03 mg	0.09 mg	0.05 mg	0.69 µg	18.00 µg	0.33 mg	0.08 µg	-
		flour	gluten	118.30	22.69 g	0.49 g	0.49 g	0.07 g	3.71 g	0.91 g	0.65 mg	0.33 mg	6.50 mg	6.50 mg	58.50 mg	32.50 mg	0.10 mg	0.36 mg	-	-	-	-	-	0.04 mg	0.03 mg	0.09 mg	-	11.38 µg	-	-	-
0.25	small handful	of panko breadcrumbs	gluten	13.88	2.89 g	-	0.05 g	0.01 g	0.38 g	0.02 g	27.00 mg	0.07 mg	1.13 mg	0.75 mg	3.75 mg	5.25 mg	-	0.04 mg	-	0.84 µg	-	-	-	-	-	-	-	1.09 µg	0.01 mg	0.02 µg	-
0.25	small handful	of grated parmesan cheese	milk	52.75	0.25 g	0.23 g	3.56 g	2.25 g	5.00 g	-	125.00 mg	0.15 mg	125.00 mg	5.75 mg	15.00 mg	112.50 mg	0.06 mg	0.75 mg	-	-	-	0.06 mg	0.04 mg	-	0.08 mg	0.01 mg	0.25 µg	1.25 µg	-	-	-
0.25	teaspoon	garlic powder		2.49	0.55 g	0.05 g	0.01 g	-	0.12 g	0.07 g	0.49 mg	0.03 mg	1.36 mg	0.19 mg	8.95 mg	2.47 mg	-	0.01 mg	-	0.11 µg	0.23 mg	-	0.07 mg	-	-	0.01 mg	-	-	-	-	-
0.13	teaspoon	smoked paprika		1.32	0.13 g	-	0.05 g	0.01 g	0.06 g	0.08 g	0.11 mg	0.09 mg	0.67 mg	-	9.00 mg	1.31 mg	-	-	-	-	0.26 mg	-	-	-	0.01 mg	-	-	-	-	-	-
		salt and pepper		4.39	1.13 g	0.01 g	0.06 g	0.02 g	0.18 g	0.44 g	339.13 mg	0.09 mg	4.00 mg	1.33 mg	11.09 mg	1.51 mg	0.01 mg	0.01 mg	0.52 µg	0.02 µg	1.34 mg	-	-	-	-	0.01 mg	-	0.18 µg	0.08 mg	2.86 µg	-
				297.08	38.09 g	10.96 g	7.21 g	3.11 g	17.24 g	3.99 g	530.63 mg	6.91 mg	221.16 mg	28.77 mg	595.28 mg	254.54 mg	0.20 mg	2.23 mg	11.02 µg	10.18 µg	35.58 mg	0.60 mg	0.30 mg	0.19 mg	0.39 mg	0.51 mg	0.94 µg	121.89 µg	0.42 mg	2.96 µg	-