All-Natural Crispy Zucchini Fries and Clean & Hungry Onion Rings Recipes (2025)

Apr142016

Love classic junk food like French fries and onion rings, but not all the calories and unhealthy ingredients that come with 'em? Good news! These recipes are all-natural and under 200 calories...

All-Natural Crispy Zucchini Fries and Clean & Hungry Onion Rings Recipes (1)

Crispy Zucchini Fries

1/2 of recipe (about 20 fries): 114 calories, 1g total fat (0g sat. fat), 359mg sodium, 21.5g carbs, 4g fiber, 6.5g sugars, 6.5g protein

Click for WW Points® value*

Don't be fooled by the fried-zucchini appetizer on restaurant menus. It may be veggie based, but it's a nutritional nightmare. These crispy fries, on the other hand, are what dreams are made of...

Prep:15 minutes
Cook:20 minutes

More:, Vegetarian Recipes

Ingredients:

14 oz. (about 2 medium) zucchini, ends removed

1/4 cup egg whites (about 2 large eggs' worth)

1/2 cup whole-wheat panko breadcrumbs

3/4 tsp. garlic powder

3/4 tsp. onion powder

1/2 tsp. Italian seasoning

1/4 tsp. salt

1/8 tsp. black pepper

Optional seasonings: additional salt and black pepper

Directions:

Preheat oven to 400 degrees. Spray a large baking sheet with nonstick spray.

Cut zucchini into French-fry shaped spears.

Place zucchini spears in a large bowl. Top with egg whites, and flip to coat.

In a medium-large bowl, mix breadcrumbs with seasonings.

One at a time, shake zucchini spears to remove excess egg, and lightly coat with breadcrumb mixture. Evenly place on the baking sheet, and top with any remaining breadcrumbs.

Bake for 10 minutes.

Carefully flip zucchini spears. Bake until lightly browned and crispy, about 10 more minutes.

MAKES 2 SERVINGS

HG Tip: If enjoying these the day after they’re made, heat them in a toaster oven for crispiest results!

Air Fryer alternative! Set air fryer to 392 degrees. Cook until golden brown, about 12 minutes, shaking the basket halfway through.

All-Natural Crispy Zucchini Fries and Clean & Hungry Onion Rings Recipes (4)

Clean & Hungry Onion Rings

1/2 of recipe (about 12 rings): 169 calories, 0.5g total fat (0g sat. fat), 368mg sodium, 34g carbs, 4.5g fiber, 7g sugars, 7.5g protein

Click for WW Points® value*

You don't need us to tell you that traditional onion rings are a calorie catastrophe. Skip 'em! These things are perfection...

Prep:15 minutes
Cook:15 minutes

More:, Vegetarian Recipes, 30 Minutes or Less

Ingredients:

1 large (about 14 oz.)onion

1/4 cup egg whites (about 2 large eggs' worth)

2/3 cup whole-wheat panko breadcrumbs

1 tsp. garlic powder

1 tsp. onion powder

1/4 tsp. salt

1/8 tsp. black pepper

2 tbsp. whole-wheat flour

Directions:

Preheat oven to 450 degrees. Spray 2 large baking sheets with nonstick spray.

Slice off onionends and remove outer layer. Cut into 1/2-inch-wide slices, and separate into rings.

Place egg whites in a wide bowl. Whisk well.

In a medium-large bowl, combine breadcrumbs and seasonings.

Add onion rings to a large sealable plastic bag. Sprinkle with flour. Seal bag and shake to mix.

Coat rings with the egg whites by dipping them into the bowl, two at a time. Shake rings to remove excess egg. Lightly coat with breadcrumb mixture. Evenly place on the baking sheets, and top with any remaining breadcrumbs.

Bake for 6 minutes, with one baking sheet on the top rack and one on the bottom.

Carefully remove baking sheets, and return them to the oven on the opposite racks.

Bake until golden brown, about 6 more minutes.

MAKES 2 SERVINGS

HG Tip: If enjoying these the day after they’re made, heat them in a toaster oven for crispiest results!

Air Fryer alternative! Set air fryer to 392 degrees. Cook in two batches until golden brown, 12 - 15 minutes each, shaking the basket halfway through.

Hungry for More Healthy Fried-Food Swaps?

  • Chicken Parm Tenders264 calories
  • Gooey Mozzarella Sticks142 calories
  • Crispy Eggplant Fries80 calories
  • Boneless Buffalo Wings 2.0174 calories

Chew on this:

Today, April 14th, is World Grits Day. (According to some, anyway.)Try out this unique spin: our Egg-Topped Breakfast Hash!

Stop your pals before they cave to fried food! Click "Send to a Friend" now.

All-Natural Crispy Zucchini Fries and Clean & Hungry Onion Rings Recipes (11)

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*The WW Points®values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of thePoints® trademark.

Questions on the WW Points® values listed?Click here.

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All-Natural Crispy Zucchini Fries and Clean & Hungry Onion Rings Recipes (2025)

FAQs

Are zucchini fries healthier than fries? ›

These Zucchini Fries are a great way to use up those extra vegetables. Plus, they're delicious, easy to make and a much healthier alternative to those greasy french fries.

What's healthier, onion rings or French fries? ›

Actually, French Fries are still healthier than Onion Rings. French Fries have relatively lower calories, higher fiber, lower sugar, and lower fat. French Fries also have more vitamins and minerals. On the other hand, Onion Rings are very high in calories and fat.

Why are my zucchini fries soggy? ›

Salting your zucchini is the most important step in preventing it from getting soggy. Additionally, make sure your pan is properly preheated before frying the breaded zucchini. Adding the zucchini to a cold pan will make it come out oily and soft rather than crisp and golden.

Is baked potato healthier than French fries? ›

Baked potatoes offer more nutritional value than fries because they still have skin. Potato skins are the most nutrient-dense part of a baked potato. Another benefit of heart-healthy baked potatoes is that they are not deep-fried in oil and grease like french fries.

Are baked fries healthier than deep-fried? ›

There are many advantages of baked fries over fried fries. Baked fries are lower in calories and fat, and they're also much easier to make at home. When you fry potatoes, a lot of the potato's natural nutrients are lost in the process. But when you bake potatoes, they retain more of their vitamins and minerals.

Are onion rings good or bad for you? ›

Brockmiller says that onion rings are just as bad for you as a side of fries. Onion rings are on average 400 calories, 22 grams of fat, 8 grams of saturated fat, and 726 milligrams of sodium. And, even worse, Outback Steakhouse's Bloomin' Onion, packs 1,953 calories, 161 grams of fat, and 3,700 milligrams of sodium.

What is a healthier option than French fries? ›

Carrot Fries

Carrot fries are a great substitute and offer a healthy dose of vitamin A. To make some, chop a few large carrot sticks into smaller pieces that resemble regular French fries. After rinsing and patting them dry, toss your carrot sticks with some salt, black pepper, and grated Pecorino Romano cheese.

How many calories are in Zucchini Fries? ›

These fries are amazingly crisp-tender and healthy with just 135.4 calories.

Are veggie French fries healthy? ›

"Vegetable fries are fattier and more caloric than conventional potato fries,” confirmed nutritionist and dietician Véronique Maindiaux in an interview with RTBF. "This is probably due to the fact that they absorb more oil during the frying process. They are also much saltier than classic fries.

Does fried zucchini have any nutritional value? ›

10 pieces of fried zucchini (APPETIZERS - Fried Zucchini, Happi House Restaurant) contains 590 Calories. The macronutrient breakdown is 17% carbs, 77% fat, and 6% protein. This is a good source of protein (16% of your Daily Value).

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