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Recipe: Zucchini Fries and Tofu Sticks

12 minutes
10 minutes


  • ☐ 1 lb. extra-firm tofu, well drained and pressed
  • ☐ 2 medium zucchinis, trim the ends – halve and cut into ½" x 4” strips
  • ☐ 2 large eggs, beaten
  • ☐ 1 cup plain breadcrumbs
  • ☐ 2 tablespoons grated Parmesan cheese
  • ☐ 2 teaspoons Italian seasoning
  • ☐ 1 teaspoon garlic powder
  • ☐ 1 teaspoon onion powder
  • ☐ ½ teaspoon paprika
  • ☐ Sweet chili sauce, sweet and sour sauce, or marinara sauce
  • ☐ Cauliflower or broccoli flowerets (optional)
  • ☐ Mushrooms (optional)


  1. Preheat air fryer to 375 degrees Fahrenheit.
  2. Wash hands with soap and water
  3. Cut block of tofu into 24 uniform sticks by cutting block in half lengthwise and then cutting both layers into 12 slices; set aside.
  4. Place tofu sticks on clean dishtowel or paper towels and blot to dry
  5. In a medium bowl, combine breadcrumbs, cheese, Italian seasoning, garlic powder, onion powder and paprika.
  6. Dip sticks into beaten egg, then into breadcrumb mixture; coat well.
  7. Place sticks on a plate or cookie sheet until ready to place in air fryer. Wash hands with soap and water after handling raw eggs.
  8. Bake for 10-15 minutes or until golden brown, turning over with tongs halfway through cooking.
  9. Repeat with zucchini slices.
  10. Serve with your favorite warmed marinara or sweet chili sauce or sweet and sour sauce.
  11. Can also be prepared with an Asian twist:
    1. Omit the Parmesan cheese and Italian seasoning from the breading mixture.
    2. Add a squirt of Sriracha hot sauce, 1 TBS low sodium soy sauce and 2 teaspoons grated ginger to the beaten egg.

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