Cooking with Kids: Veggie Fries 2 Ways!

Join Meg and Beau as they prepare delicious (and healthy!) Zucchini & Parsnip fries! This recipe is sure to please even the pickiest of eaters. Don’t skimp on the dipping sauces!

Zucchini Fries


  • 1 cup Panko*
  • 1/2 cup freshly grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • Kosher salt and freshly ground black pepper, to taste
  • 4 zucchini, quartered lengthwise
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten
  • 2 tablespoons chopped fresh parsley leaves


Preheat oven to 425 degrees F. Cover baking sheet with parchment paper. In a large bowl, combine Panko, Parmesan and Italian seasoning; season with salt and pepper, to taste. Set aside.

Working in batches, dredge zucchini in flour, dip into eggs, then dredge in Panko mixture, pressing to coat. Place zucchini onto prepared baking sheet. Place into oven and bake for 20-22 minutes, or until golden brown and crisp. Serve immediately, garnished with parsley, if desired.

Parsnip Fries


  • 3-4 large parsnips
  • 3 Tb Extra-virgin olive oil
  • 1 tsp garlic powder
  • 1 tsp turmeric
  • Ketchup, for dipping


Preheat your oven to 400F. Scrub your parsnips clean and lightly peel. Slice into thin even pieces and toss in a small bowl with olive oil. Add salt, garlic and turmeric. Stir to combine and then transfer parsnips to a baking sheet.

Bake for 15 minutes. Remove and flip parsnips with spatula. Bake for another 10-15 minutes, or until parsnips are golden brown. Remove from oven and serve immediately!

Dipping Sauce Ideas

Creamy Garlic-Tahini & Herb Dip


  • 2 cloves of garlic, minced
  • 1/2 cup packed fresh basil leaves, finely chopped
  • 1/2 cup packed fresh parsley, finely chopped
  • 2 Tablespoons fresh lemon juice
  • 2 Tablespoons extra virgin olive oil
  • 3 Tablespoons tahini
  • salt and pepper to taste


Combine all the ingredients (minus the water) in a small food processor and processing until smooth and creamy. If the sauce is too thick, add a little water to thin out. Taste test and adjust seasonings if necessary. Other sauce ideas:

• Green Goddess Dressing:…
• Marinara Sauce :…

This video was produced by To the Wolves. Huge thanks to Fustini’s Oils and Vinegars in Traverse City for the kitchen space.

*This video was supported by the Grant or Cooperative Agreement Number, 1 NB01OT009324-01-00, funded by the Centers for Disease Control and Prevention. Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the Centers for Disease Control and Prevention or the Michigan Department of Health and Human Services. *

Get more great recipe ideas here!

Cooking with Kids Series:

Cheesy Cauliflower Mash

Curried Chickpea Wraps