Pre-heat the oven to 425 degrees F. Line a rimmed baking sheet with aluminum foil. Place a wire rack on top of the baking sheet and coat the rack with cooking spray.

Place the flour in a shallow bowl or on a plate. Whisk the egg whites with the tablespoon of water in a second shallow bowl or plate. Combine the breadcrumbs, parmesan cheese, thyme leaves, salt and pepper in a third shallow bowl or plate. Working in batches toss the zucchini sticks in the flour to coat. Then dip the zucchini in the egg whites, and then in the breadcrumb mixture. Transfer the zucchini sticks to the wire baking rack, spacing the fries close together, but without touching. You can add more grated parmesan cheese over the fries and then spray lightly with cooking spray.

Bake the fries until golden brown and crispy, about 20-25 minutes. Serve warm with your favorite marinara sauce for dipping.