Raw Zucchini Shoe-String “Fries”

by Susan on April 1, 2012

Sometimes simple snacks just hit the spot. These tasty little zucchini shoe-string “fries” fit the simple and satisfying bill! 

Zucchini is inexpensive and plentiful especially during it’s growing season. We tend to take it for granted, or struggle to get rid of it if it is growing in our garden! As prolific and under-rated as it is, zucchini is actually very healthy! Zucchini is an excellent source of manganese and vitamin C. It’s antioxidant properties are great. It contains the carotenoids lutein and zeaxanthin which protect our eyes. It’s antioxidants are quite stable. It contains nutrients that help stabilize blood sugar, are anti-inflammatory, and fight cancer. 

The nutrients are in the skin as well as the flesh so you want to eat both. And as always, if you are eating something with skin on, organic is the way to go. A great addition for dipping would be the Chipotle Mayo. You can find that recipe here: Sweet Potato Fries with Chipotle Mayo

For those of you who are going to ask, I am sure these can probably be made in the oven. But since this is a raw recipe, I have not tried them in the oven and can’t advise you as to cooking time or temp. 

Rawmazing Raw Zucchini Match-Stick “Fries”

  • 2 medium zucchini (these work best with small to medium zucchini)
  • 1 teaspoon olive oil*
  • pinch Himalayan salt and pepper

1. Slice zucchini in to match stick size strips. See photo above.

2. Toss with oil, salt and pepper.

3. Dehydrate at 145 for 1 hour, (yes, it’s still raw**) reduce heat and dehydrate at 115 for 10 to 12 more hours or until dry. 

*Go easy on the oil, a little goes a very long way in this recipe.
**It stays raw because the food temperature never goes over 115 in that first hour.

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{ 32 comments… read them below or add one }

ChenaRaw April 2, 2012 at 4:31 am

These are so cute! I bet they would also make a great garnish!


Jessie R. April 2, 2012 at 10:14 am

These are awesome Susan! I am def going to try them. Thank you!


Chava April 2, 2012 at 11:10 am

Did you dehydrate them on the mesh sheets or the teflex sheets? Does it make a difference?


Susan April 2, 2012 at 11:25 am

I used the mesh sheets. There is more air-flow with them. Cheers!


Therese April 2, 2012 at 11:11 am

YUM! What an awesome snack! Can’t wait to try them and experiment with different spices! Thanks for the recipe.


Dominique April 4, 2012 at 10:13 pm

What a simple, but fantastic idea. Your “yes, it’s still raw” comment cracks me up. It’s true, when it’s zucchini season, they’re abundant. The rest of the year, I’m always scrounging the produce department for one that isn’t wrinkled, overly waxy, or just plain soft.


Jo April 5, 2012 at 7:41 am

Can’t wait to try these! How should they be stored?


Susan April 5, 2012 at 7:52 am

They shouldn’t be stored. They should be eaten. :-)


weirdcombos April 6, 2012 at 12:21 am

Okay this looks delicious but how much will your electrical or gas bill be this month? I can’t imagine how much that would cost here in California :) at least on the Cost. If I lived in the central valley I would get it seared and dehydrated in 1/2 hour under the sun :)
Great blog!


Susan April 8, 2012 at 9:42 pm

The dehydrators do not use much electricity. Cheers!


Daara April 7, 2012 at 2:48 pm

Thanks Susan! This is a great recipe that even non-raw foodies will be swayed by, and FINALLY a way to stay on top of the over-abundance of zucchinis. Let’s see how long they last – maybe we can even have zucchini fries long into the winter.. :)


Laura-Jane The Rawtarian April 9, 2012 at 9:28 am

Lovely presentation, as always. And I bet these taste great!


cheryl Lee April 12, 2012 at 11:57 pm

Hi Susan, for this recipe you said to Dehydrate at 145 for 1 hour, then bring it down to 115, I thought you’re not suppose to go over 118 on the hydrator. Is that true?

Either way, I wanted to know if the zucchini have a crispy taste to it. It looks delicious.

I also wanted to know where else can I purchase your books besides through email?




Anne April 13, 2012 at 12:01 am

Every time you send another wonderful recipe, I want to kick myself for having the Excalibur stored in the garage. I get so busy with so many other things. This also reminds me why I need to take it out and use it. I have stupidly purchased kale chips because I’m too lazy to make my own until I calculated that at $7 for 2 ounces (commercial packages) it is $56.00 per pound! Insane. I’ve made my own kale chips and they are delicious. Duh! I will try these zucchini fries. I KNOW they will be tasty. Thanks again, Susan, for the reminder.


Susan April 13, 2012 at 12:26 am

Oh my! You need to get that Excalibur out of the garage! Cheers!


Susan April 13, 2012 at 12:15 am

As stated above it is still raw because the food temperature never goes above 115 degrees in that first hour. Cheers!


Louise April 13, 2012 at 2:15 pm

Hi Susan! It’s my first time here and I am really glad I found your site. Your recipes just answer all the “separation anxiety” I feel for all the cooked comfort food I know I need to give up soon. (I’m about to dive into the raw lifestyle but I’m still trying to muster the courage.) Just wanted to ask, is there anything wrong with using a real white potato and dehydrate them to make fries? I’ve read in the livestrong.com website that raw potatoes in juice form is actually beneficial to one’s health. It got me wondering about eating an actual potato but in a dehydrated version. Have you ever tried it? Thanks for taking time to read this. :)


Susan April 13, 2012 at 2:43 pm

Potatoes do not dehydrate well. I have tried them in one recipe: http://www.rawmazing.com/raw-food-dehydrated-potato-pancakes/ and they were passable. They tend to get starchy and mealy. You certainly can try and please let us know how they came out! Cheers!


Pat Manning April 13, 2012 at 3:02 pm

Hi Susan,
Love your zucchini fries idea because it is raw and all the enzymes are in tact. My husband had colon ca 15 years ago and we went all raw. He’s still kickin! PTL! I’ve been selling Kale Chips at our local health food store and they fly off the shelf. Had to order 2 more Excaliburs. I have a zucchini in the frig and am going to try your idea. THANK YOU!


Linda April 13, 2012 at 3:23 pm

As always, thank you so very much for your amazingly creative ideas! I can’t wait to make these and have always avoided anything but young Thai coconuts because I was afraid I couldn’t get it open! Fresh coconut flour – Yummmm!


Becky @ Pure Vitality April 17, 2012 at 10:43 am

I am a zucchini lover and even found a way to make raw manicotti using zucchini to roll my other ingredients up in. This will be a favorite, I can already tell. Thanks for posting


Susan April 17, 2012 at 10:54 am

Becky, you would probably enjoy this recipe: http://www.rawmazing.com/raw-vegan-lasagna/ it also has a manicotti roll….


LizAshlee April 19, 2012 at 7:47 am

Awesome idea..thanks for sharing!


Cathy April 19, 2012 at 7:14 pm

You say “Dehydrate at 145 for 1 hour” and then say “It stays raw because the food temperature never goes over 115 in that first hour”…….that is a contradiction? Which is it?


Susan April 19, 2012 at 8:07 pm

No, it is not a contradiction. The air temperature will be at 145 but in the beginning of dehydration, the food is just throwing off moisture and stays very cool so the FOOD will never go above 115 or the temperature that it needs to stay below to stay raw. Please see the FAQ.


Wendy April 30, 2012 at 12:48 pm

I’ve been looking for something tasty and crispy but raw. This looks like just the ticket. I’ll review them on my website after I’ve tried them. Revving the dehydrator up right this minute, lol.


sbVeskerna July 6, 2012 at 12:39 pm

I used my Paderno slicer to twirl some zucchini out and just now popped them into my dehydrator. Can’t wait! Thanks for all of the fantastic photos and recipes!


connie January 1, 2013 at 7:48 pm

May be a silly question… but if you don’t have a dehydrator can you use you oven?


Susan January 1, 2013 at 7:52 pm

SInce this is a raw food site, these recipes are specifically formulated to be made in a dehydrator. I do not have instructions for using an oven. Please feel free to experiment on your own. You can read more on the FAQ page.


Lisa August 9, 2013 at 11:18 pm

Hi Susan, could you tell me if the texture is chewy or crispy?


Susan August 10, 2013 at 10:10 am

The texture is not what I would call crispy (like in deep fried foods) but shouldn’t be chewy, either.


Mary Thomas September 24, 2014 at 9:19 pm

I’m excited to try this dehydrated zucchini recipe; However, my dehydrator is 350 watt with an on/off switch (no heat settings). How would I go about dehydrating to make the Zucchini shoe-string fries?


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