Parmesan Garlic Veggie Fries (air fryer or oven)

These Parmesan garlic veggie fries are a great way to enjoy more vegetables as a healthy side dish or snack. They are made with a variety of fresh veggies, tossed with olive oil, spices and parmesan cheese. You can cook them in the air fryer or roast them in the oven. Naturally gluten free, uses simple ingredients and you can customize with your favorite veggies.

You might also like these easy roasted curry carrots.

I’m a big fan of veggie noodles. I made roasted veggie noodles, turnip noodles, beet noodles, and I regularly eat zucchini noodles instead of pasta.

Now I’m expanding my horizons to veggie fries. I had a few parsnips and even some rutabaga so I thought I’d give it a try. I roasted these parmesan garlic veggie fries in the oven and also made them in the air fryer so I have instructions for both below.

Of course when you add garlic and Parmesan flavors you can probably roast anything and it will taste great, but I really enjoyed this delicious vegetable side dish and would definitely make them again. Plus they are an easy way to add more veggies to your diet.

Recipe ingredients and substitutions.

The simple ingredients I used to make these vegetable fries were a variety of vegetables cut like fries, olive oil, salt, black pepper, onion powder, garlic powder and parmesan cheese.

• vegetables – The veggies I used were carrots, parsnips, green beans, yellow zucchini and rutabagas. I’ve also made this with celeriac (celery root), turnips, asparagus, butternut squash, sweet potato, etc. You can use whatever veggies you want but the root vegetables work the best.
• olive oil – You can use whatever kind of oil you like but olive oil is my favorite. I have also used avocado oil.
• spices – Originally I made these with fresh garlic but now I powdered.. If you prefer fresh garlic feel free to use that. I also used onion powder, salt and black pepper. This gives the fries more flavor but you could just stick with salt and pepper. Or you can add more spices or even use a favorite spice blend if you want. And if you want to add some heat, try some hot pepper flakes.
• parmesan cheese – I used this to add another layer of seasoning and it was great. You can try other cheeses but I think grated parmesan, romano or even asiago cheese are best because they are harder cheeses. If you are dairy free you can substitute with nutritional yeast.

And didn’t use any kind of breadcrumbs or flour so these healthy vegetable fries are gluten free too! Lastly I chose not to use flour to give it a little bit of an extra crispy exterior because I wanted to keep the recipe simple and because I try not to eat gluten when I can.

How to make roasted veggie fries in the oven.

Step 1: Preheat the oven to 450°F and spray a baking tray with nonstick cooking spray. You can also line the baking sheet with parchment paper but I like them when they get brown and crusty just from the pan.

Step 2: Cut the vegetables into uniform sized fries. You can see the size I cut them in the photo above. A good mandoline will make perfectly cut fries if you have one. This Prepworks veggie chopper is my favorite tool for making fries.

Step 3: Place the harder vegetables in the microwave and cook for about 5 minutes to soften a bit. (I would do this for carrots, green beans, rutabaga, celeriac, parsnips, potatoes, turnips, kohlrabi, radishes, broccoli stems, etc.)

Do not precook softer veggies like zucchini.

Step 4: Add all of the vegetable sticks to a large mixing bowl and mix together with the olive oil and all the spices. Mix well to coat them all over. Then spread them out in a single layer on the prepared baking tray.

Step 5: Roast in the oven for 15-18 minutes or until the vegetables are browned and fork tender.

All you need to do is plate them up and sprinkle a bit more cheese if you like.

Below you can see what they look like. You can eat them as is or dip them in a garlic aioli, ranch or avocado dip.

Store leftover baked veggie fries in an airtight container. To reheat them place them in the oven or air fryer again to crisp them up a bit. If you don’t care about that you can just use the microwave. They will be softer but taste good. Please scroll down to view the printable recipe card.

How to make these veggie fries in the air fryer.

To make veggie fries in the air fryer you will cut up the vegetables like above accept you would not precook any of them. Also mix them all with olive oil and spices accept the zucchini if using.

The spray the basket of the air fryer with nonstick cooking spray. Spread out the veggies in a single layer in the basket as best you can and cook at 400°F for 15 minutes. Take the basket out and add the zucchini. Try to flip them or mix around then continue to bake for another 10 minutes.

Check them and if they are golden brown and to you liking they are done! Cooking times may vary depending on how thick you cut your vegetables.

More delicious and healthy vegetable side dishes to try.

I love using vegetables in so many different ways but here are a few of my favorite recipes. Also this is a link to all of my vegetable side dish recipes. They are a great way to get in your serving of vegetables everyday.

• Lo Mein using veggie noodles
• decadent roasted cauliflower mash
• scalloped turnips
• spicy roasted potatoes
• Thai eggplant curry
• air fryer zucchini fries

These delicious parmesan garlic veggie fries were a really nice change of pace from regular potato fries and a good way to add more veggies to your diet or to use leftover vegetables you have in your refrigerator. Enjoy!

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