Keto Zucchini Fries
By Carine Claudepierre
Published on 08/04/2020 - Last updated on 10/10/2023
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These Keto Zucchini Fries are oven-baked crispy, cheesy, low-carb fries to fix your fry cravings without the carbs!
The best keto summer side dish for any grilled meat or burger.
How To Make Zucchini Fries
Zucchini fries are very easy to make using just a few basic ingredients.
Ingredients
- Fresh zucchinis – Zucchinis are a great keto-friendly vegetable.
- Grated Parmesan cheese – Parmesan is a great low-carb dairy product with only 0.9 grams of carbs per ounce.
- Almond flour or almond meal – this replaces the classic bread crumbs used in regular oven-baked vegetable fries. In fact, almond flour has only a few net carbs, and it is the best ingredient to create a crumb around fries with limited carbs. If you are struggling with Keto flour, read my guide on how to choose your keto flour.
- Garlic powder
- Salt
- Smoked paprika or regular paprika
- Dried oregano
- Egg white – I am not using egg wash here. It means you won’t use the egg yolk. As a result, your fries won’t have an egg flavor at all. Plus, egg whites make vegetable fries much crispier.
Cutting The Zucchinis
First, trim the ends of the zucchinis but keep the skin on. Therefore, it is preferable to clean the zucchinis well and dry them with a towel before cutting them into fries.
Always cut fries of medium size, about 0.6-inch diameter, and 3 inches long. If you cut your fries too thick, they stay soft and soggy.
If too thin, they dry out completely and taste like chips.
Then, pat dry the cut zucchini fires in a towel or absorbent paper to remove any moisture on their surface.
Drying The Zucchini
Always pat dry the cut zucchini with paper towels or absorbent paper to prevent the fries from becoming soggy.
It doesn’t have to be an intense dry. Rub the fries gently with paper towels, and it will be perfect.
Preparing The Dips
Next step, prepare the dips into two separate bowls. Make sure you are using bowls wide enough to dip the length of each fry into it.
One bowl will contain only egg white, while the other bowl contains all the dry ingredients.
Dipping
The most time-consuming part of this recipe is to dip each zucchini fry into the egg white and then into the dry ingredients.
Always use one hand to dip the zucchini fries into the egg whites and the other hand to dip into the flour Parmesan mix.
In fact, if you were using the same hand, the dry ingredients would keep covering your wet fingers, and you would struggle to dip the fries evenly into the dry ingredients.
Baking Zucchini Fries
This is an oven-baked recipe. However, you can bake zucchini fries in an air fryer too.
Below I am providing both baking options to make the best crispy zucchini fry recipe.
In The Oven
The best way to bake zucchini fries is to use a preheated oven on regular mode at 425°F (220°C).
First, prepare one large baking tray or two small ones, and cover them with sheets of parchment paper.
Also, brush some olive oil on the paper to prevent the fries from sticking to it. Then, place the fries on a single layer. It is important to leave half a cm between the fries.
To make crispy zucchini fries, it is a must to flip the fries after 20 minutes of baking and keep baking for 15-20 minutes.
This process ensures that the fries are not soggy or soft and are crispy on all sides.
In An Air Fryer
You can bake these fries in an air fryer too. Decrease the baking time by 20% and temperature by 25°F.
It means that you will air-fry the zucchini for only 15 minutes on both sides, so roughly 30 minutes in total, at 400°F (200°C).
Serving Keto Zucchini Fries
These zucchini fries are obviously better dipped in sauce.
Great news, there are many low-carb keto dipping sauces that you can eat on your keto journey. My favorite options are:
- Sugar-free ketchup – follow my recipe.
- Avocado dip – zucchinis pair very well with avocados.
- Mayonnaise – avocado oil mayonnaise is keto-friendly.
- 4-Ingredient Guacamole.
- Aoili or sriracha mayonnaise – buy avocado oil mayonnaise and flavor with chili flakes or crushed garlic.
These fries are great as a side dish to a good steak cooked to your desired level or with a Keto Chicken Marsala.
Storage Instructions
Zucchini fries are better fresh, straight out of the oven. In fact, zucchini fries get softer after 15 minutes.
However, if you have leftover fries, you can store them in the fridge in an airtight container.
Then, rewarm in a hot oven at 350°F (180°C) for 15 minutes.
As before, lay the zucchini fries on a baking tray covered with greased parchment paper in a single layer. Bake until crispy and serve immediately.
More Healthy Zucchini Recipes
Zucchini is an amazing keto vegetable to eat daily on a keto diet.
It makes delicious side dishes, meals, and bread. Below are some other delicious zucchini recipes you may want to try:
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Keto Zucchini Fries
Ingredients
- 6 small Zucchinis or 3 medium zucchini, total weight 600g
- 2 large Egg Whites
- ¾ cup Grated Parmesan
- ½ cup Almond Flour
- ½ teaspoon Salt
- 1 teaspoon Garlic Powder
- ½ teaspoon Smoked Paprika
- ½ teaspoon Dried Oregano
Instructions
- Preheat oven to 425°F (220°C).
- Line a large baking tray or 2 small trays with parchment paper. Slightly oil the paper with olive oil or spray oil. Set aside.
- Trim the zucchini ends, don't peel off the skin, and cut into medium-sized fries – about 3 inches long (8 cm) x 0.4-inch diameter (1cm).
- Slightly pat dry the zucchini fries with absorbent paper. Set aside.
- In a large mixing bowl, whisk together grated parmesan cheese, almond flour, salt, garlic powder, smoked paprika, dried oregano. Set aside.
- In another medium-size mixing bowl, add the egg whites. Set aside.
- With one hand, dip zucchini fries, one at a time, into egg white, then with the other hand, roll into the flour parmesan mixture until fully covered.
- Place each prepared zucchini fry onto the prepared tray, leaving 0.15 inch (0.5 cm) space between each. Don't overlap zucchini fries, or they won't bake.
- Bake for 20 minutes in the center of the oven. If using 2 trays, bake both simultaneously, place both trays around the center rack, one on top of the center rack and one below the center rack.
- After 20 minutes, flip each zucchini fry on the other side using tongs.
- Bake again for 15-20 minutes or until crispy.
- Serve immediately with homemade sugar-free ketchup or mayonnaise. One serve is about 100g/3.5oz, about 10 baked zucchini fries.
Storage
- Zucchini fries are better eaten straight after baking. However, you can store some leftovers in an airtight container in the fridge. They soften quickly and must be rewarmed in a hot oven 350°F (180°C) for about 10-15 minutes to get their crispiness back.
Notes
Tools
Getting Started What Is Keto? Macro Calculator Sweetener Converter Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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How do I cook in airfryer (time any different)?
Air fry for 30 minutes in total at 400°F (200°C).
Carine I wanted to know how long would I cook this in an air fryer? Would I have to change the recipe at all!
I would air fry at 180C (350F) in a single layer for 12-14 minutes, flipping halfway.
I wanted to know if you could make these fries on top of the stove in a fry pan. At this time of the year it is to hot to turn on the oven, not only at home in Napa, CA but especially here while I am visiting in Dallas, TX.
No this will not work you need a oven
By far the best tasting recipe but I continue to have problems getting the coating to stick. I do use separate hands, dry the sticks. The first few are okay then coating just won’t stay on. Tips please will try again in the air fryer
Awesome. Thanks!
These were delish! My hubby liked them too. We ate them as a side veg with trout. Thanks for the recipe!