Crisp at the edges, soft in the middle, and covered with golden parmesan.  These courgette fries make a great low-carb breakfast with a soft boiled egg. This is my Courgette Fries and the perfect Dippy Egg!

Crisp at the edges, soft in the middle, and covered with golden parmesan. These courgette fries make a great low-carb breakfast with a soft boiled egg.

Even for a carb-loving girl like myself, these parmesan courgette (zucchini) fries are a great alternative to toast for dipping into those soft-boiled eggs.

I’m pretty atrocious at dieting, but for the past 9 days, I have been following what Chris calls ‘the ridiculous diet‘.
It was really an attempt at losing a few pounds in a way that stopped me getting bored (I generally never last more than 3.5 hours on any conventional diet).
I did lose those few pounds (5lbs to be precise), and the fact that I managed to last 9 days whilst being 100% strict is a miracle.

I’ll go into more detail about my diet in a separate post in the next week or two, but it’s fair to say that a few of those days were hard!! Recipes like these courgette fries were my saving grace that kept me going when I just wanted to stuff my face with valentine cookies and chocolate caramel brownies.

Crisp at the edges, soft in the middle, and covered with golden parmesan. These courgette fries make a great low-carb breakfast with a soft boiled egg.

They’re so simple to make.  Just cut up your courgette into fingers, dip them in a little bit of egg and sprinkle with parmesan, before baking to golden crunchiness.

To get the perfect soft boiled egg, I take two large eggs straight from the fridge.  Put them in a medium sized sauce pan and fill it with cold water until the water just covers them.  Then, on a high heat,  I bring the water to a rolling boil.  Once it’s boiling, I turn the heat off and set my timer for 3 minutes.  That’s it.  Works every time.

The Courgette Fries and the perfect Dippy Egg Recipe:

5 from 2 votes

Courgette Fries and the perfect Dippy Egg

Crisp at the edges, soft in the middle, and covered with golden parmesan. These courgette fries make a great low-carb breakfast with a soft boiled egg.
Prep Time: 10 minutes
Cook Time: 27 minutes
Total Time: 37 minutes
Servings: 2 portions
Course: Breakfast
Cuisine: British

Ingredients

  • 2 small courgette/zucchini (approx. 120g/4.25oz each)
  • 45 g (1.5 oz) parmesan grated
  • 1 egg lightly whisked
  • pinch of salt and pepper
  • 1 tbsp. fresh parsley chopped
  • 2 large eggs
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Instructions 

  • Preheat the oven to 200C/400F (fan) and put your egg and parmesan in separate shallow dishes.
  • Slice the courgettes into finger sized pieces. Dip each piece into the egg, then into the grated parmesan and place on a baking tray. Once you've put all your courgette fries on a baking tray, sprinkle on any parmesan that might be left over.
    2 small courgette/zucchini, 1 egg, 45 g (1.5 oz) parmesan
  • Sprinkle with a pinch of salt and pepper and place in the oven. Cook for 15 minutes, then turn the oven down to 170C/325F (fan). Turn the fries over using a spatula (a few may stick, so a metal spatula is best to prevent breaking the fries) and cook for a further 8-12 minutes until the courgette fries are a deep golden brown.
    pinch of salt and pepper, 1 tbsp. fresh parsley
  • Whilst your courgette fries are in the oven, cook your eggs.
    2 large eggs
  • Place both eggs into a medium sized sauce pan and fill it with cold water until the water just covers them. Heat on a high heat until the water comes to a rolling boil. Once boiling, turn the heat off and set your timer for 3 minutes. After 3 minutes, take out of the water and serve immediately with the courgette fries.

Notes

Nutritional Information is per serving.

Nutrition

Calories: 235kcal | Carbohydrates: 7g | Protein: 22g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 265mg | Sodium: 447mg | Potassium: 1059mg | Fiber: 2g | Vitamin A: 2135IU | Vitamin C: 76.6mg | Calcium: 338mg | Iron: 3.4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

 

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Hi, I'm Nicky and I love to cook! I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

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Comments

  1. Ulla says:

    5 stars
    Made them, ate them, loved them. These courgettes are delicious! I had them as a side dish, without the eggs. And I’ll definitely make them again!

  2. Katy says:

    5 stars
    Had this for brunch this morning, trying to cut down on carbs. Courgettes are not one of my favourite vegetables, but…… I loved this. Definitely one to make again.

  3. Eric says:

    Is there a carb count or nutrition facts for these? Thanks so much. Looks so good!

  4. Julie says:

    I would not peel the zucchini, correct?

    1. Nicky Corbishley says:

      That’s correct Julie, no need to peel.

  5. Shelby @ Go Eat and Repeat says:

    You taught me something new! I had no idea what courgette fries were until I read your post. Thanks!

    1. Nicky Corbishley says:

      You’re very welcome Shelby!

  6. Annie @ Annie's Noms says:

    These look fabulous!! I’m a carb addict too, but I’m sure I would fall in love with these!

    1. Nicky Corbishley says:

      Ha ha thanks Annie!

  7. Kathleen | HapaNom says:

    How funny, I was just telling my husband last night that I was craving a soft boiled egg with toast soldiers! I love your take on ‘fries’ by using zucchini. I too am a carb queen but more than that, I love new takes on things. Great recipe and fabulous photos too!

    1. Nicky Corbishley says:

      Thanks Kathleen 🙂 It is hard to steer clear of those carbs isn’t it! I don’t manage it very often, but these fries were a winner!

  8. Tori@Gringalicious.com says:

    These look amazing! I love oven fries!

    1. Nicky Corbishley says:

      Thanks Tori, I love them 🙂