Monday, October 15, 2012

GF Oven Bake Zucchini Fries

I am a pushover for anything that is breaded. I love breaded veggies. I am really thrilled about this recipe here by one of my favorite cookbook authors (The author of Go Dairy Free). They are gluten, dairy and egg free. Not only that, they are baked, refined sugar free, and made with supergrains and zucchini.  I think this is the perfect appetizer to feel good about!
photo from

  • 1-1/2 lbs zucchini (about 4 zucchini)
  • 2-1/2 cups crunchy, whole grain cereal (I used Erehwon Supergrains – It’s a gluten-free buckwheat & hemp cereal that is SUPER crunchy)
  • 1-1/4 teaspoons salt
  • 1-1/4 teaspoons garlic powder
  • 1-1/4 teaspoons onion powder
  • 1/4 cup dijon mustard
  • 1/4 cup olive oil
  • 3 tablespoons water
  1. Preheat your oven to 425ºF and place a couple of racks on a baking sheet (I use cooling racks) or grease a large baking sheet.
  2. Cut the ends off of the zucchini, and slice each into sticks that are about 1/4-inch thick and 3 inches long. Set aside.
  3. Place the cereal, salt, garlic, and onion powders in a spice grinder or food processor, and pulse several times, until fairly well-ground, but still like coarse crumbs. Place the crumb mixture in a shallow dish.
  4. Whisk together the mustard, oil, and water in a large bowl, and add the zucchini sticks, tossing to coat.
  5. One by one, remove the zucchini sticks from the dijon mixture, letting any excess drip off, and roll them in the crumb mixture to coat.
  6. Place the zucchini sticks on the racks or baking sheet, and pop them in the oven for about 20 to 30 minutes, or until they are crisped up to your liking and tender on the inside. The zucchini will soften a bit more on the inside as they cool.

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