Courgettes, known as zucchini in America, have long been a staple in Mediterranean cooking, where they’re celebrated for their versatility and mild flavour. Originally cultivated in Italy, courgettes made their way into British cuisine and have since been embraced in a variety of dishes, from savoury stews to light salads. In recent years, crispy courgette has become a popular snack or side dish, offering a delicious way to enjoy this humble vegetable, this is a dish that is usually fried however to keep this recipe healthy I will be showing you how to make crispy baked courgette. The simplicity of this dish is what makes it so appealing, with a light breadcrumb coating that turns irresistibly crispy when baked or air-fried.
Is crispy baked courgette healthy?
This crispy baked courgette recipe is an excellent choice for those looking to enjoy a tasty snack without the guilt of higher-calorie alternatives. Courgettes are naturally low in calories, containing just 17 calories per 100 grams, making them a fantastic option for weight loss. They’re also rich in vitamins A and C, as well as antioxidants, which contribute to overall health. By baking the courgette instead of frying, this recipe further reduces unnecessary calories and fat, while still delivering a satisfying crunch. The addition of parmesan or Grana Padano cheese adds a hint of indulgence with a relatively modest calorie count. Depending on your preference, you can opt for panko breadcrumbs for a lighter, airier texture, or regular breadcrumbs for a more traditional crisp, personally, I love the rustic look of panko breadcrumbs.
Do you have a diet restriction?
This crispy courgette recipe is:
Vegetarian
Nut Free
Low Fat
Low FODMAP
Syn Free (uses HeA and HeB)
Ultra Processed Food Free
Step 1: Prepare the courgette
Begin by slicing 1-2 large courgettes into rounds approximately 5mm thick. Try to keep the slices uniform so they cook evenly. If the courgette is particularly large, you may want to cut the rounds in half to create semi-circles.
Step 2: Prepare the breadcrumbs
In one bowl, beat 1 egg until the yolk and white are fully combined. In a separate bowl, mix together approximately 3/4 cup of breadcrumbs with 3 tablespoons of grated parmesan or Grana Padano cheese, a pinch of salt and pepper and 1/2 a tsp of onion powder and garlic powder. The choice of cheese is up to you, as both offer a distinct yet complementary flavour to the courgette. Parmesan tends to have a sharper taste, while Grana Padano is slightly milder. Similarly, you can choose between panko breadcrumbs, which provide a lighter rustic crunch, or regular breadcrumbs for a more substantial coating.
Step 3: Coat the courgette
Take each courgette slice and dip it into the beaten egg, ensuring it is fully coated. Tap off any excess egg before dipping the slice into the breadcrumb mixture, pressing lightly to ensure the breadcrumbs stick. Place the coated slices onto a baking tray lined with parchment paper, leaving a bit of space between each slice.
Step 4 : Bake to perfection
Preheat your oven to 180°C (160°C fan). Once the oven is hot, place the baking tray in the centre and bake the courgette slices for 30-40 minutes, or until the breadcrumbs are golden and crispy. If you prefer, you can make this recipe in an air fryer. Simply reduce the cooking time to around 20 minutes, checking halfway through to ensure they don’t burn.
Variations on the Crispy Baked Courgette Recipe
Add Herbs: Mix dried oregano, thyme, or basil into the breadcrumb mixture for a herby twist.
Spice It Up: Add a pinch of cayenne pepper or paprika to the breadcrumbs for a touch of heat.
Cheese Swap: Experiment with different hard cheeses like pecorino or aged cheddar for a unique flavour.
Garlic Lovers: Add a small amount of garlic powder to the breadcrumb mix for a subtle garlicky note.
Lemon Zest: For a zesty flavour, add some freshly grated lemon zest to the breadcrumb mixture.
FAQ
1. Can I use a different type of cheese? Yes, you can substitute parmesan or Grana Padano with other hard cheeses like pecorino or aged cheddar, depending on your flavour preference.
2. What if I don’t have panko breadcrumbs? You can use regular breadcrumbs instead of panko. Regular breadcrumbs will give a more traditional, denser coating, while panko offers a lighter, crispier texture.
3. How can I make this recipe gluten-free? To make this recipe gluten-free, simply use gluten-free breadcrumbs. Most supermarkets now offer a variety of gluten-free options.
4. Can I make this recipe in an air fryer? Yes, you can make crispy courgette in an air fryer. Cook at 180°C for about 15 minutes, checking halfway through to ensure the slices are evenly cooked and crispy.
5. How should I store leftovers? Store any leftover crispy courgette in an airtight container in the fridge for up to 2 days. Reheat in the oven or air fryer to maintain crispiness.
6. Can I freeze crispy baked courgette? Yes, you can freeze the courgette slices after coating them in breadcrumbs but before baking. Lay them flat on a tray to freeze, then transfer to a freezer-safe bag. Bake from frozen, adding a few extra minutes to the cooking time.
7. What dipping sauces go well with crispy baked courgette? Crispy courgette pairs well with a variety of dips, such as marinara sauce, garlic aioli, or a light yoghurt-based dip with herbs.
Enjoy making this simple yet delicious crispy courgette recipe! Whether baked or air-fried, it’s a light, healthy snack that’s full of flavour and perfect for any occasion.
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