Air fryer zucchini chips are an ideal way to utilize some of that bumper crop of summertime’s favorite squash.
Whether you’re an avid gardener with the mother lode of zucchini or your neighbors are gifting it to you, this is a crispy treat that you need not feel guilty eating.
Don’t confuse these air fryer zucchini chips with its fat-laden cousins from the deep fryer. Air frying gives the chips a wonderful crunch without a greasy texture.
In fact, because of the air fryer, the zucchini chips are light and addictive. When I made these today, I also whipped up a light Creamy Italian dip that was an ideal partner to the chips.
7 Healthy Reasons to Eat Zucchini
So if you’ve ever wondered why the humble zucchini is such a well-loved fruit, look to its many health benefits for your answer.
1 – Anti Aging
Zucchini is rich with both anti-inflammatory and antioxidant compounds. These help to reduce your body’s exposure to damaging free radicals. Free radicals trigger inflammation in your skin and body and can cause your skin to age prematurely.
2 – Promotes eye health
Among the previously mention antioxidants, zucchini contains the following:
- Vitamin C
Each of these aids in preserving eye health and reduces your chances of cataracts, macular degeneration, and glaucoma.
3 – Increases thyroid function
The peels of zucchini contain high levels of Vitamin C and polyphenols that increase thyroid function.
A study conducted by Devi University in India proves that zucchini skins improved the thyroid function of laboratory rats. As a result, the rats enjoyed a boost in metabolism.
4 – Boosts mental alertness
Zucchini is full of riboflavin, folate, and B6–all B vitamins. The B vitamins are “brain foods” that help the brain process thoughts and send messages out to the entire body.
Vitamin B6, especially, is known to boost mental alertness.
5 – Aids digestion
Zucchini contains everything you need for good digestive function:
- High water content
So make this squash a regular part of your diet, and you’ll decrease your odds of developing irritable bowel syndrome (IBS), constipation, ulcers, and some colon cancers.
6 – Stabilizes insulin and blood sugar levels
Remember that study that proved zucchini is wonderful for your thyroid? It also shows that the fruit regulates your insulin levels.
In addition, the super amounts of fiber help you to feel full faster–and stay satiated longer. In turn, you’ll reduce cravings for empty calories that drive up your blood sugar level.
7 – Supports weight loss
If you’ve ever dieted, you’ve been told to increase your water and fiber and decrease your carbs.
Because zucchini is naturally high in fiber and water, it satisfies your hunger. Of course, this full feeling enables you to push away the harmful carbs without regret.
So you can see that not only is zucchini flavorful, but it’s also useful for your health. And that’s why so many people adore this squash.
Air Fryer Zucchini Chips
Fortunately, zucchini is easy to cook. These air fryer zucchini chips are no exception!
The use of the air fryer ensures cooking in just a few short minutes. The fryer operates by circulating heated air throughout a small chamber, cooking food evenly.
Prepping the air fryer zucchini chips with a mandoline slicer.
To prep the air fryer zucchini chips, I used a mandoline slicer. Because I wanted thin and crispy chips, I used the thinnest setting.
If you prefer yours to have a crispy outside and a “meaty” center, use a thicker slice.
Using the mandoline makes cutting fun and easy. And it ensures that you make precise slices that look pretty and cook consistently.
When working with a mandoline, keep the guard in place. While it’s tempting to skip assembling that piece, it’s there for a reason.
Mandolines have razor-sharp blades. They glide through zucchini as easily as a hot knife cuts through butter. You don’t want that to be your finger!
Here’s the mandoline that I use:
Gluten-free did not work for me
To mix the breading, I mixed 1/2 cup of Italian bread crumbs and 1/2 cup of white flour in one bowl.
While it’s traditional to use three bowls–egg, flour, bread crumbs–I wanted to simplify this. And to keep the carbs to a minimum, I did not want to dredge it twice.
I tried two additional variations to make a gluten-free version of air fryer zucchini chips. Each was, well, I’ll say it–an epic fail.
For my first attempt at gluten-free flour, I substituted white flour for coconut flour. The coconut flour did not stick to the zucchini well. And it burnt to a blackened crisp.
Therefore, I tried making a plain zucchini chip with sea salt and basil from my garden. It came out dehydrated and more than a little bit burned. And the burnt basil smell was awful.
So the recipe I am sharing today has gluten. If you master air fryer zucchini chips in a gluten-free version, kudos to you!
Enjoy a light, crispy, and guilt-free treat with these air fryer zucchini chips.
- 1 small zucchini
- 1/4 cup seasoned Italian bread crumbs
- 1/4 cup of flour
- seasoning blend of your choice
- 1 egg + 2 tsp water, beaten
- Olive oil pump spray (not aerosol!)
- Use a mandoline slicer or knife to cut the zucchini into thin "chips."
- Prepare two small bowls for dredging the zucchini. One bowl will hold the beaten egg and one for the bread crumb, seasoning, and flour mixture.
- Dip each zucchini round into the egg mixture and then dredge it in the flour and bread crumb bowl. Shake off excess and lie them in a single layer in your air fryer tray.
- Air fry at 375 for 10 minutes. Check about halfway through the cycle as cooking time may vary based on the moisture content of your zucchini.
While the zucchini chips are in the air fryer toasting, make your creamy Italian dip.
Amount Per Serving Calories 448 Total Fat 21g Saturated Fat 4g Trans Fat 0g Unsaturated Fat 16g Cholesterol 186mg Sodium 859mg Carbohydrates 50g Fiber 4g Sugar 5g Protein 16g
- 1 cup of non-fat plain Greek yogurt
- 1 packet of dry Itailian dressing mix
- 2 tbl. of apple cider vinegar
- Whisk the three ingredients together in a large bowl. Seriously, it's that easy!
This makes just over one cup of dip. You'll have a lot leftover. Store it in a mason jar to use it up on salads or to dip veggies.
Serving Size2 tbl
Amount Per Serving Calories 269 Total Fat 0g Saturated Fat 0g Trans Fat 0g Unsaturated Fat 0g Cholesterol 19mg Sodium 353mg Carbohydrates 10g Fiber 0g Sugar 9g Protein 24g
Embrace the Bounty of the Zucchini
If your garden is overrunning with zucchini, embrace it! This fruit is best enjoyed fresh from the vine. It’s one of the ways you can literally enjoy the fruit of your labor.