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5 from 1 vote

Roasted Zucchini Fries with Spicy Tofu Dip

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.
Servings: 2
Calories: 275.2kcal
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes

Ingredients

  • 1 medium zucchini
  • 2 egg
  • 1 tbsp soy milk
  • ½ cup oats
  • ⅓ cup parmesan cheese grated
  • 1 tsp garlic powder
  • 1 tsp italian seasoning
  • ½ tsp paprika
  • ½ tsp pepper

Spicy Tofu Dip (makes ½ cup of dip)

  • ½ cup tofu soft
  • 1 tbsp lemon juice
  • 1 tsp garlic powder
  • 1 tbsp buffalo sauce hot sauce
  • ¼ tsp pepper ground

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!

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.

Nutrition

Nutrition Facts
Roasted Zucchini Fries with Spicy Tofu Dip
Amount per Serving
Calories
275.2
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
4.7
g
29
%
Trans Fat
 
0.01
g
Cholesterol
 
175
mg
58
%
Sodium
 
577.8
mg
25
%
Potassium
 
599.7
mg
17
%
Carbohydrates
 
23.7
g
8
%
Fiber
 
4.2
g
18
%
Sugar
 
4.3
g
5
%
Protein
 
19.2
g
38
%
Vitamin C
 
21
mg
25
%
Vitamin D
 
1.1
µg
7
%
Calcium
 
300.3
mg
30
%
Iron
 
3.4
mg
19
%
Magnesium
 
83
mg
21
%
Zinc
 
2.6
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.