Keto Zucchini Fries

Keto Zucchini Fries

Keto zucchini fries breaded with a seasoned almond flour and parmesan cheese coating and baked in the oven or placed in the air fryer. You can even make them crispy by using pork rinds!

Keto Zucchini Fries
Making zucchini fries keto were super easy and delicious. Although, they don’t come out crispy unless using pork rinds any way of making them taste delicious. I have tested the air fryer and the oven with this recipe. I will say the air fryer will produce a firmer fry due to the air being able to circulate under them. That is, unless you use a oven rack while baking.

Is Zucchini Keto Friendly

Yes! zucchini is keto friendly. Squash is naturally low carb and great for the keto diet. Unlike the classic restaurant zucchini fries that are battered with flour you can enjoy these with no worries at all.

Dipping Sauce For Zucchini Fries

How To Cut Zucchini Fries

As you seen in the photos mine are short and fat. However, the thinner the fry the less moisture it can have. Meaning, the crispier it can get. In the notes below I will include tips into helping make them crispy but starting out with a great cut is the first step. Slice off the ends the short way. Then, slice into strips the long way. To achieve the look in the photos slice the the middle the short way first. Then, cut into short strips.

Keto Zucchini Fries

How To Make Keto Zucchini Fries

To start, cut a zucchini into fry slices or fry shape, not too sure about how to say that. In a bowl add almond flour or pork rinds, parmesan cheese and all the seasonings. Next, make the egg wash on the side.
Something I have learned with this recipe is to not dip and dip because without gluten it doesn’t coat how you’d think. So, cover the zucchini fries with the egg and lay the fries out in an even layer. Next, sprinkle the breading across all the zucchini.
Place in preheated oven or air fryer and cook until golden brown. Serve immediately.
The recipe is very simple but there are fine notes I will include below and along in the instructions.

Helpful Recipe Tips

  • Can I use coconut flour, simply put due to the nature of coconut flour that is not something you’d want to use in this recipe. It doesn’t work 1:1 at all with any ingredient.
  • Pat dry, don’t skip this step because zucchini is a high water content squash. After cutting just remember to lay them out and pat them out with a towel.
  • Flash fry after baking, this will ensure a fresh crispy crust if it’s not crispy enough coming out the oven. A quick broil can also work when using the oven.

Keto Recipes You’ll Love

Keto Zucchini Fries

Keto Zucchini Fries

Keto zucchini fries breaded with a seasoned almond flour and parmesan cheese coating and baked in the oven or placed in the air fryer. You can even make them crispy by using pork rinds!
No ratings yet
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Appetizer, Side Dish
Cuisine American
Calories 381.1 kcal

Ingredients
 

  • 1 whole zucchini
  • 1/4 cup blanched almond flour (sub for pork rinds)
  • 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 almond flour and grated parmesan cheese with all the seasoning. Then add in 2 TB of melted butter and mix in. That is only if using almond flour, you dont have use butter if using pork rinds.
  • Preheat the air fryer or oven to 400°F
  • Place fries into egg wash. Then place fries in a even layer and sprinkle the breading across the top. Flip then repeat.
  • For air fryer, 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
  • For oven, place fries spread out evenly on a baking sheet or oven wire rack, don't crowd. Then bake for 15-20 minutes or until golden brown

Notes

Helpful Recipe Tips

  • Can I use coconut flour, simply put due to the nature of coconut flour that is not something you'd want to use in this recipe. It doesn't work 1:1 at all with any ingredient.
  • Pat dry, don't skip this step because zucchini is a high water content squash. After cutting just remember to lay them out and pat them out with a towel.
  • Flash fry after baking, this will ensure a fresh crispy crust if it's not crispy enough coming out the oven. A quick broil can also work when using the oven.

Nutrition

Nutrition Facts
Keto Zucchini Fries
Amount Per Serving
Calories 381.1 Calories from Fat 280
% Daily Value*
Fat 31.1g48%
Saturated Fat 13.4g84%
Trans Fat 0.7g
Cholesterol 238.5mg80%
Sodium 613.5mg27%
Carbohydrates 9.8g3%
Fiber 2.5g10%
Sugar 3.7g4%
Protein 17.6g35%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Keto Zucchini Fries
Tried this recipe?Leave a rating and comment, thank you

 

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Scroll to Top