Keto Zucchini Fries are the perfect low-carb alternative to traditional French fries, offering the same crispy satisfaction without the heavy carbohydrates. For anyone following a ketogenic or low-carb lifestyle, finding substitutes for comfort foods can be challenging—especially when it comes to crunchy snacks. Zucchini fries solve this problem beautifully.
Zucchini is naturally low in carbohydrates, high in water, and neutral in flavor, making it ideal for absorbing seasonings and coatings. When paired with a keto-friendly breading like almond flour and parmesan cheese, zucchini transforms into golden, crispy fries that rival their potato-based counterpart.
These fries are perfect as an appetizer, side dish, or snack. They’re kid-friendly, gluten-free, and customizable with different spices and dipping sauces. Whether baked, air-fried, or shallow-fried, keto zucchini fries are an easy and delicious way to satisfy cravings while staying within your carb limits.
Ingredients
Equipment
Method
- Wash and dry the zucchinis thoroughly.
- Cut off both ends and slice into fry-shaped sticks.
- Pat dry with paper towels to remove excess moisture.
- In one bowl, whisk the eggs until smooth.
- In another bowl, combine almond flour, parmesan cheese, and seasonings.
- Dip each zucchini stick into the egg mixture.
- Coat thoroughly in the almond flour mixture.
- Place coated fries on the prepared baking sheet.
- Preheat oven to 425°F (220°C).
- Lightly spray fries with olive oil.
- Bake for 20–25 minutes, flipping halfway through.
- Air Fryer: 400°F for 12–15 minutes
- Pan Fry: Shallow fry in oil until golden
Notes
Nutritional Facts (Per Serving – Approximate)
- Calories: 210 kcal
- Protein: 10g
- Fat: 16g
- Net Carbs: 4g
- Fiber: 3g
- Sugar: 2g
Keto Zucchini Fries
Ingredient Notes
Zucchini
Zucchini is the foundation of this recipe. It is low in net carbs, high in water content, and mild in flavor. Choose firm, medium-sized zucchinis for the best texture. Overly large zucchinis tend to be watery and can result in soggy fries.
Eggs
Eggs act as the binding agent, helping the almond flour mixture adhere to the zucchini. They also add richness and help create a crispy exterior.
Almond Flour
Almond flour replaces traditional breadcrumbs and keeps the recipe keto-friendly. It creates a light, crunchy coating when baked or air-fried.
Parmesan Cheese
Parmesan adds sharp flavor and helps the coating crisp up beautifully. Use freshly grated parmesan for best results.
Seasonings
Garlic powder, onion powder, paprika, salt, and pepper enhance the flavor. These seasonings can be adjusted or replaced based on personal preference.
Serving Instructions
Serve keto zucchini fries hot and crispy. Pair with keto ranch, garlic aioli, or sugar-free marinara. These fries make an excellent side for burgers, grilled chicken, or keto wraps.
Tips
- Remove excess moisture from zucchini
- Don’t overcrowd the pan
- Use a wire rack for extra crispiness
- Flip halfway through cooking
- Serve immediately
Storage Information
- Refrigerator: Store in airtight container up to 3 days
- Freezer: Not recommended
- Reheating: Reheat in oven or air fryer
FAQs
1. Are zucchini fries keto-friendly?
Yes, zucchini is low in carbs and perfect for keto diets.
2. Why are my zucchini fries soggy?
Excess moisture or overcrowding can cause sogginess.
3. Can I use coconut flour instead?
Yes, but use less as it absorbs more moisture.
4. Can I air-fry these?
Absolutely—air frying gives excellent crispiness.
5. What dipping sauces are keto?
Ranch, aioli, and sugar-free marinara work well.
