Gluten Free Pan Fried Zucchini is a delightful and healthy dish perfect for those adhering to a gluten-free diet. Fresh zucchini slices are coated in a seasoned blend of gluten-free flour and spices, creating a crisp, golden crust when pan-fried in a bit of olive oil.
This preparation highlights the natural sweetness and tender texture of the zucchini, while the crispy coating adds a satisfying crunch. It’s a versatile side dish or appetizer, easy to prepare, and full of flavor, making it an excellent addition to any meal or zuchini side dish.
Gluten Free Pan-Fried Zucchini Recipe
Gluten-Free Pan-Fried Zucchini Recipe
Equipment
- Large skillet or frying pan
- Sharp knife
- Cutting board
- Paper towels
- Tongs or spatula
Ingredients
- 4 medium zucchinis, washed and sliced into rounds
- 1/2 cup gluten-free all-purpose flour
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper
- 2 eggs, beaten
- Olive oil, for frying
Instructions
- In a shallow bowl, mix together the gluten-free flour, grated Parmesan cheese, garlic powder, salt, and black pepper.
- In another bowl, beat the eggs.
- Heat a large skillet over medium heat and add enough olive oil to coat the bottom of the pan.
- Dip each zucchini slice into the beaten eggs, then coat it in the flour and Parmesan mixture, shaking off any excess.
- Place the coated zucchini slices in the hot skillet in a single layer. Fry for about 2-3 minutes on each side, or until golden brown and crispy.
- Remove the cooked zucchini slices from the skillet and place them on a plate lined with paper towels to drain excess oil.
- Repeat with the remaining zucchini slices, adding more olive oil to the skillet as needed.
- Serve the pan-fried zucchini hot as a delicious and nutritious side dish.
Notes
- Make sure the zucchini slices are not too thick to ensure even cooking.
- Adjust seasoning according to your taste preferences.
- Serve immediately for the crispiest texture.
- Pair with a dipping sauce like marinara or garlic aioli for added flavor.
Here’s a detailed step-by-step guide to making Breaded Zucchini Recipe :
Ingredients
- 2 medium zucchinis
- 1 cup gluten-free flour (such as rice flour or a gluten-free all-purpose blend)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder (optional)
- 1/2 teaspoon paprika (optional)
- 2 large eggs
- 2 tablespoons milk (dairy or non-dairy)
- 1/2 cup gluten-free breadcrumbs (optional, for extra crunch)
- 1/4 cup grated Parmesan cheese (optional)
- Olive oil or vegetable oil for frying
- Fresh herbs (such as parsley or basil) for garnish (optional)
- Lemon wedges for serving (optional)
Equipment
- Cutting board
- Knife
- Shallow bowls (2-3)
- Large frying pan
- Tongs or a spatula
- Paper towels
- Plate for serving
Instructions
1.Prepare the Zucchini:
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- Wash the zucchinis thoroughly under running water.
- Trim the ends off each zucchini.
- Slice the zucchinis into rounds or lengthwise strips, about 1/4 inch thick. Ensure they are of uniform thickness for even cooking.
2.Set Up the Zucchini Breading Station:
-
- In the first shallow bowl, combine the gluten-free flour with the salt, black pepper, garlic powder, and paprika. Mix well.
- In the second shallow bowl, beat the eggs and milk together until fully combined.
- If using breadcrumbs and Parmesan cheese, mix them together in a third shallow bowl.
3. Bread the Zucchini:
- Dip each zucchini slice into the flour mixture, coating both sides and shaking off any excess.
- Next, dip the floured zucchini slice into the egg mixture, ensuring it is fully coated.
- If using, press the zucchini slice into the breadcrumb mixture, coating both sides. For a simpler version, you can skip this step and just use the flour and egg coating.
4 . Heat the Oil:
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- In a large frying pan, heat about 1/4 inch of oil over medium heat. The oil is ready when a small drop of water sizzles upon contact.
5 .Fry the Zucchini:
-
- Carefully place the breaded zucchini slices into the hot oil in a single layer. Do not overcrowd the pan; cook in batches if necessary.
- Fry each side for about 2-3 minutes, or until golden brown and crispy.
- Use tongs or a spatula to flip the slices and ensure even cooking on both sides.
6. Drain the Zucchini:
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- Once the zucchini slices are cooked and golden brown, transfer zucchini slices fried to a plate lined with paper towels to drain any excess oil.
7. Serve:
- Arrange the pan-fried zucchini on a serving plate.
- Garnish with fresh herbs if desired.
- Serve immediately with lemon wedges on the side for a fresh, zesty kick.
Cook Hot Corn Dip at home.
Gluten-Free Pan-Fried Zucchini Nutrition
- Calories: 120-150 kcal
- Protein: 2-3 grams
- Carbohydrates: 7-10 grams
- Fiber: 2-3 grams
- Sugars: 4-5 grams
- Fat: 10-12 grams
- Saturated Fat: 1-2 grams
- Monounsaturated Fat: 6-8 grams
- Polyunsaturated Fat: 1-2 grams
Vitamins:
- Vitamin A: 8-10% of the Daily Value (DV)
- Vitamin C: 25-30% of the DV
- Vitamin K: 8-10% of the DV
- Folate: 5-6% of the DV
Minerals:
- Potassium: 10-12% of the DV
- Magnesium: 6-8% of the DV
- Manganese: 15-20% of the DV
Other:
- Antioxidants: Contains lutein and zeaxanthin, beneficial for eye health
Notes:
- Variations in Nutritional Content: The nutritional content can vary based on the amount and type of oil used, as well as the method of frying (e.g., shallow frying vs. deep frying).
- Oil Choice: Using healthier oils like olive oil or avocado oil can increase the amount of monounsaturated fats.
- Serving Size: These values are approximate for a 1-cup serving of pan-fried zucchini. Adjustments in serving size will change the nutritional content accordingly.
Breaded Fried Zucchini
- Main Ingredient: Slices of fresh zucchini
- Coating: Typically dipped in flour, then an egg wash, followed by breadcrumbs or a mixture of breadcrumbs and grated Parmesan cheese
- Seasoning: Often seasoned with salt, pepper, garlic powder, and other herbs such as oregano or basil
- Frying Method: Deep-fried or pan-fried in hot oil until golden brown and crispy
- Texture: Crispy on the outside with a tender, juicy zucchini inside
- Serving Temperature: Best served hot and fresh from the fryer
- Dipping Sauces: Commonly paired with marinara sauce, ranch dressing, or a garlic aioli
- Presentation: Usually served as an appetizer or side dish, garnished with fresh herbs like parsley or basil for added flavor and color
- Variations: Some recipes might use panko breadcrumbs for extra crunch or add spices like cayenne pepper for a hint of heat
Cornmeal Fried Zucchini
- Main Ingredient: Zucchini
- Coating: Cornmeal, which gives a crispy texture
- Additional Ingredients: Flour, salt, pepper, garlic powder, and other seasonings (e.g., paprika)
Preparation:
- Slice zucchini into rounds or sticks
- Dredge zucchini slices in a mixture of flour and seasonings
- Dip-coated zucchini in beaten egg or milk
- Roll in cornmeal to evenly coat
Cooking Method: Deep frying or pan frying until golden brown and crispy
Flavor Profile: Crunchy exterior with a tender, slightly sweet interior
Serving Suggestions: Often served with dipping sauces like ranch, marinara, or aioli
Presentation: Can be served as an appetizer, side dish, or snack
Texture: Contrast between the crispy cornmeal crust and the soft zucchini inside
Popularity: Commonly enjoyed in Southern and comfort food cuisines
Crispy Fried Zucchini
- Appearance: Golden brown, crispy exterior with a tender, green interior.
- Texture: Crunchy coating outside; soft, juicy zucchini inside.
- Flavor: Savory with a mild, slightly sweet zucchini taste, often enhanced with seasoning and a hint of saltiness.
Preparation:
- Sliced zucchini rounds or sticks.
- Dipped in a batter or breading mixture (could include flour, breadcrumbs, Parmesan, and seasonings).
- Deep-fried or shallow-fried until crispy and golden.
Serving Suggestions:
- Often served as an appetizer or side dish.
- Accompanied by dipping sauces such as marinara, ranch, or aioli.
Aroma: Inviting fried Air Fryer zucchini chips scent with subtle hints of zucchini and seasoning.
Popularity: Common in Mediterranean and Italian cuisines, enjoyed at restaurants and as a homemade treat.
Nutritional Note: Though fried, the zucchini in the Air Fryer retains some nutritional benefits, including vitamins and fiber.
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.