Roasted Zucchini Fries with Spicy Tofu Dip

5 from 1 vote

These zucchini fries with tofu dip will challenge everything you thought you knew about zucchini (and tofu!). These zucchini fries are cheesy, flavourful, low-carb, and paired with a high protein creamy dip that you would never guess was made from tofu.

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Suitable for diets:
High-Protein
Low-Carb
Vegetarian

Preparation Level Quick & Easy

Servings 2

Preparation 20

Cook 20

Total 40

Why Diabetes Friendly?

Low-carb option: Zucchini is a low-carbohydrate vegetable, making these fries an excellent choice for those managing diabetes, as they have a minimal impact on blood sugar levels.
High in protein: The tofu dip is a great source of plant-based protein, which can help with blood sugar regulation by slowing down digestion and absorption of sugars.
Healthy fats: While this recipe is low in fats, using tofu as a base for the dip adds some healthy unsaturated fats, which are beneficial for heart health.
Fiber-rich: Zucchini and oats are good sources of dietary fiber, which can help with blood sugar control by slowing the absorption of sugar into the bloodstream.

Ingredients

Spicy Tofu Dip (makes ½ cup of dip)

Cooking Tips

Removing moisture: Properly removing moisture from the zucchini is key to achieving a crispy texture. Don't skip the step of pressing the zucchini sticks between paper towels.
Parmesan substitute: For a dairy-free version, you can use nutritional yeast instead of parmesan cheese to keep the cheesy flavor while making it completely plant-based.
Spice adjustments: The spiciness of the tofu dip can be adjusted by adding more or less buffalo sauce according to your taste preferences.
Baking tip: For extra crispiness, consider using a wire rack on top of your baking sheet. This allows air to circulate around the zucchini fries, making them crispier.

Instructions

Preheat oven to 420F.
Slice zucchini in half crosswise and then cut in half again length wise. Slice each quarter into threes to give you 1-2 cm matchsticks.
1 medium zucchini
Layer zucchini sticks on top of a paper towel and add another paper towel on top. Place a cutting board on top of the paper towel as well as something heavy like a saucepan to help remove excess moisture.
In a small shallow bowl whisk together egg and soy milk. Set aside.
2 egg, 1 tbsp soy milk
To a food processor, add oats and pulse until it forms a flour-like consistency. Add parmesan cheese, garlic powder, Italian seasoning, paprika, and pepper. Pulse a few times until well combined and pour into another shallow dish.
½ cup oats, ⅓ cup parmesan cheese, 1 tsp garlic powder, 1 tsp italian seasoning, ½ tsp paprika, ½ tsp pepper
One by one, dip the zucchini sticks into the egg wash and then into the oat flour mixture until well coated. Spread evenly onto a prepared baking sheet and bake for 15-20 minutes, flipping halfway.
While the zucchini fries are in the oven, prepare dipping sauce by combining tofu, lemon juice, garlic powder, buffalo sauce, and pepper to a food processor. Pulse until well combined.
½ cup tofu, 1 tbsp lemon juice, 1 tsp garlic powder, 1 tbsp buffalo sauce, ¼ tsp pepper
Serve zucchini fries with dipping sauce and enjoy!

FAQ

Can I make this recipe vegan?
Yes, you can easily make this recipe vegan by substituting the eggs with a flax egg (1 tbsp ground flaxseed mixed with 2.5 tbsp water per egg) and using a vegan parmesan alternative or nutritional yeast.
Is there a gluten-free option for the breading?
The recipe already suggests using oats pulsed into a flour-like consistency, which can be gluten-free if you ensure the oats are certified as such. This makes the recipe suitable for those avoiding gluten.
Can I fry these zucchini fries instead of baking them?
Yes, you can fry them in a pan with oil for a crispier texture. However, baking is the healthier option as it significantly reduces the amount of oil and calories in the dish.
How can I store leftovers?
Leftover zucchini fries are best stored in the refrigerator and reheated in the oven or toaster oven to maintain their crispiness. The tofu dip can be stored separately in the refrigerator for up to 5 days.

Nutrition

Per serving

Calories: 275.2kcal

Carbohydrates: 23.7g

Fiber: 4.2g

Sugar: 4.3g

Fat: 12g

Saturated Fat: 4.7g

Trans Fat: 0.01g

Protein: 19.2g

Nutrition Facts

Roasted Zucchini Fries with Spicy Tofu Dip

Amount per Serving

Calories

275.2

% Daily Value*

Fat

Saturated Fat

4.7

Trans Fat

0.01

Cholesterol

175

Sodium

577.8

Potassium

599.7

Carbohydrates

23.7

Fiber

4.2

Sugar

4.3

Protein

19.2

Vitamin C

Vitamin D

1.1

µg

Calcium

300.3

Iron

3.4

Magnesium

Zinc

2.6

* Percent Daily Values are based on a 2000 calorie diet.

Roasted Zucchini Fries with Spicy Tofu Dip

Why Diabetes Friendly?

Ingredients

Spicy Tofu Dip (makes ½ cup of dip)

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

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