Air Fryer Zucchini Fries

Air Fryer Zucchini Fries

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Air fryer zucchini fries are a great side dish or healthy appetizer that’s easy to make and delicious to eat. A crispy breaded zucchini fry substitute in place of French fries when keto, low carb or just wanting a healthy option to eat or snack on.

Air Fryer Zucchini Fries
Searching for a french fry substitute is very difficult. My keto fries recipe is fantastic but having an air fryer they don’t work well in there. For someone that wants actual fries fried in oil they are perfect and with a little ketchup you could fool me. Now, having an air fryer I am in the cult and always looking for what I can do with it next. Well, here it is air fryer zucchini fries! Breaded with parmesan cheese and breadcrumbs for a crispy crunch. For keto, I tested replacing the breadcrumbs with almond flour and the recipe works just as well.

Are zucchini fries healthier than French fries

Of course they are! According to the USDA zucchini is only 4g net carbs for a medium squash. While a medium potato is a whopping 32g net carbs. Yet, both are low in fat but potato is a starch vegetable where zucchini is a water based squash. The starches spike your blood sugar much faster in the potato. Air fry zucchini fries are a great option for a healthy recipe.

Is fried zucchini better than French fries

This is debatable from person to person. Making these they were far better than what I had imagined. When it comes to the air fryer zucchini fries and actually frying my French fries I prefer the frying option. For anyone who doesn’t like that greasy residue these are a great option that a nice clean meal.

How To Air Fry Zucchini Fries

To start, cut the zucchini into fries. Cut both ends, then slice down the center the short way not the length of the vegetable. As you’re cutting, do you want to eat the skin?

It doesn’t matter in cooking if you don’t like the skin, so you’re welcome to remove it.

In one bowl, make an egg wash in the other add breadcrumbs and grated parmesan cheese along with the seasoning.

Turn air fryer on and preheat.

Place fry in egg wash and then breading mix. For crispier fries, double dip in egg wash then back in bread crumbs.

Bake for 7-10 minutes in air fryer. Check at 7 minutes for browning. Once they are brown and golden the zucchini will be cooked inside so pay more attention to the breading than the zucchini itself.

Remove and serve.

Air Fryer Zucchini Fries

The Best Dipping Sauce For Air Fryer Zucchini Fries

Helpful Recipe Tips

  • Breadcrumbs or almond flour, breadcrumbs are the best to make the fries crispy. They won’t be very crispy with almond flour but almond flour is more keto friendly. Both work well but they have their advantages and disadvantages.
  • Why are my air fryer fries soggy, keep the heat high. Zucchini is a water based vegetable so when cooking the water will release. I didn’t have any issue with the fry being soggy when cooking at the right temp. Also, be sure to spray the fries with oil prior to cooking.
  • Can I bake instead, yes you can! Simply place you oven at the same temp and place fries on a greased wire rack.

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Air Fryer Zucchini Fries

Air Fryer Zucchini Fries

Air fryer zucchini fries are a great side dish or healthy appetizer that's easy to make and delicious to eat. A crispy breaded zucchini fry substitute in place of French fries when keto, low carb or just wanting a healthy option to eat or snack on.
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Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Appetizer, Side Dish
Cuisine American
Calories 353.6 kcal

Equipment

  • Air Fryer

Ingredients
 

  • 1 whole zucchini
  • 1/2 cup breadcrumbs (sub for almond flour)
  • 1/2 cup grated parmesa cheese
  • 2 large eggs
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon paprika

Instructions
 

  • Cut zucchini into fries
  • In one bowl beat 2 eggs for mixing. Add a little milk into the wash if you'd like.
  • In another bowl add breadcrumbs and grated parmesan cheese with all the seasoning.
  • Preheat the air fryer to 400°F
  • Place fry in egg wash then into breading. For crispier fries double dip back into egg wash and breading.
  • Layer in air fryer and don't crowd the fries. Spray with oil then bake for 7-10 minutes, checking at 7 minutes for browing. Fries are done when breading is golden and brown

Notes

Helpful Recipe Tips

  • Breadcrumbs or almond flour, breadcrumbs are the best to make the fries crispy. They won't be very crispy with almond flour but almond flour is more keto friendly. Both work well but they have their advantages and disadvantages.
  • Why are my air fryer fries soggy, keep the heat high. Zucchini is a water based vegetable so when cooking the water will release. I didn't have any issue with the fry being soggy when cooking at the right temp. Also, be sure to spray the fries with oil prior to cooking.
  • Can I bake instead, yes you can! Simply place you oven at the same temp and place fries on a greased wire rack.

Nutrition

Nutrition Facts
Air Fryer Zucchini Fries
Amount Per Serving
Calories 353.6 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 6g38%
Trans Fat 0.2g
Cholesterol 208mg69%
Sodium 666.5mg29%
Carbohydrates 39.5g13%
Fiber 3.3g14%
Sugar 5.5g6%
Protein 19g38%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Air Fryer Zucchini Fries
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