Keto Zucchini Fries offer a tasty and low-carb alternative to traditional potato fries, making them an excellent choice for those following a ketogenic diet. By using zucchini as the base, these fries not only cut down on carbohydrates but also provide a fresh, nutritious twist on a classic favorite. Zucchini’s mild flavor and versatile texture make it a perfect candidate for a keto-friendly snack or side dish.
These zucchini fries are coated in a crunchy mixture of almond flour and Parmesan cheese, seasoned with garlic powder and paprika, and then baked to golden perfection. They provide the satisfying crunch of fries without the carbs, making them an ideal addition to any low-carb meal plan. Whether you’re looking for a healthy snack or a tasty side, Keto Zucchini Fries are sure to impress with their flavor and crispiness.
Keto Zucchini Fries Recipe
Ingredients
- 2 Medium Zucchinis
- Fresh, firm zucchinis are ideal. Wash and dry them thoroughly before cutting into fry-shaped sticks.
- 1 Cup Almond Flour
- Provides a low-carb, gluten-free coating for the zucchini fries. Almond flour gives the fries a crisp texture while keeping them keto-friendly.
- 1/2 Cup Grated Parmesan Cheese
- Adds a savory, cheesy flavor and helps create a crispy coating. Use finely grated Parmesan for the best texture.
- 1 Teaspoon Garlic Powder
- Enhances the flavor of the fries with a subtle garlic taste. Adjust the amount based on your preference.
- 1 Teaspoon Paprika
- Contributes a mild, smoky flavor and a rich color to the fries. You can use sweet or smoked paprika.
- 1/2 Teaspoon Salt
- Provides essential seasoning to bring out the flavors of the other ingredients. Adjust to taste.
- 1/4 Teaspoon Black Pepper
- Adds a hint of heat and spice. Freshly ground black pepper is preferable for better flavor.
- 2 Large Eggs
- Beaten eggs act as a binder, helping the almond flour mixture adhere to the zucchini sticks.
- Optional: 1/2 Teaspoon Dried Oregano or Thyme
- For additional flavor, you can add dried herbs like oregano or thyme to the breading mixture. Adjust according to your taste preference.
Instructions
1. Prepare the Zucchini and Breading Station:
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- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Wash and dry the zucchinis. Cut them into fry-shaped sticks, aiming for uniform sizes to ensure even cooking.
- Set up your breading station: In one bowl, mix together 1 cup of almond flour, 1/2 cup of grated Parmesan cheese, 1 teaspoon of garlic powder, 1 teaspoon of paprika, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. In another bowl, beat 2 large eggs.
2. Bread the Zucchini Fries:
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- Dip each zucchini stick into the beaten eggs, allowing any excess to drip off.
- Next, coat the zucchini sticks thoroughly with the almond flour mixture, pressing lightly to ensure an even coating.
- Place the breaded zucchini sticks in a single layer on the prepared baking sheet. Avoid overcrowding to ensure they bake evenly and get crispy.
3. Bake the Zucchini Fries:
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- Bake in the preheated oven for 20 minutes, or until the zucchini fries are golden brown and crispy. For extra crispiness, you can flip them halfway through the baking time.
4. Serve and Enjoy Zucchini Fries:
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- Remove the fries from the oven and let them cool slightly before serving. Enjoy them warm with your favorite keto-friendly dipping sauces, such as marinara, ranch, or garlic aioli.
Also, Try These Recipes: Keto Zucchini Bread Recipe, Keto Teriyaki Sauce Recipe, Low Carbs Keto Chicken Nuggets Recipe
Once you’ve served your Keto Zucchini Fries, savor their crispy texture and delicious flavor with your favorite keto-friendly dipping sauces. These fries are best enjoyed fresh and warm, offering a satisfying and healthy alternative to traditional snacks. Whether you’re serving them as an appetizer, side dish, or a low-carb treat, they’re sure to be a hit with everyone. Enjoy the guilt-free crunch!
Keto Zucchini Fries are a delightful, low-carb alternative to traditional fries, perfect for those adhering to a ketogenic diet. Made from fresh zucchini coated in a crunchy blend of almond flour and Parmesan cheese, these fries deliver a satisfying crunch while keeping carb intake in check. Seasoned with garlic powder and paprika, they offer a flavorful and nutritious twist on a classic snack. Baked rather than fried, they provide a healthier option without sacrificing taste or texture.
Ideal as a snack, appetizer, or side dish, Keto Zucchini Fries are versatile and easy to prepare. Their crispy exterior and tender interior make them a hit among both keto enthusiasts and those simply looking for a lighter, guilt-free indulgence. Serve them warm with your favorite keto-friendly dips for an irresistible treat that’s both delicious and diet-friendly.
Keto Zucchini Fries Nutrition Info
Keto Zucchini Fries are a tasty, low-carb snack option that fits perfectly into a ketogenic diet. They provide a crunchy, flavorful alternative to traditional fries while being rich in nutrients and low in carbohydrates. Here’s a detailed nutrition table to help you understand the nutritional content per serving of this delicious dish:
| Nutrient |
Per Serving (Approx. 1/4 of Recipe)
|
| Calories | 256 kcal |
| Total Fat | 19 g |
| Saturated Fat | 4 g |
| Cholesterol | 150 mg |
| Sodium | 535 mg |
| Total Carbohydrates | 10 g |
| Dietary Fiber | 3 g |
| Sugars | 5 g |
| Protein | 14 g |
This table reflects approximate values and may vary based on ingredient brands and specific measurements.
Here’s a combined nutrition table for each ingredient used in the Keto Vanilla Wafers recipe:
| Ingredient | Amount | Calories | Total Fat | Saturated Fat | Cholesterol | Sodium | Total Carbohydrates | Dietary Fiber | Sugars | Protein |
|---|---|---|---|---|---|---|---|---|---|---|
| Zucchini | 2 medium (200g) | 33 kcal | 0.7 g | 0.1 g | 0 mg | 11 mg | 6 g | 2 g | 4 g | 2 g |
| Almond Flour | 1 cup (96g) | 640 kcal | 56 g | 4 g | 0 mg | 1 mg | 22 g | 12 g | 2 g | 24 g |
| Parmesan Cheese | 1/2 cup (50g) | 210 kcal | 14 g | 9 g | 50 mg | 420 mg | 2 g | 0 g | 0 g | 19 g |
| Eggs | 2 large (136g) | 140 kcal | 10 g | 3 g | 370 mg | 140 mg | 2 g | 0 g | 1 g | 12 g |
| Garlic Powder | 1 teaspoon (3g) | 9 kcal | 0.1 g | 0 g | 0 mg | 0 mg | 2 g | 0.1 g | 0 g | 0.4 g |
| Paprika | 1 teaspoon (2.3g) | 6 kcal | 0.3 g | 0.1 g | 0 mg | 1 mg | 1 g | 0.7 g | 0.2 g | 0.3 g |
| Salt | 1/2 teaspoon (3g) | 0 kcal | 0 g | 0 g | 0 mg | 1,200 mg | 0 g | 0 g | 0 g | 0 g |
| Black Pepper | 1/4 teaspoon (0.6g) | 2 kcal | 0.1 g | 0 g | 0 mg | 0 mg | 0.5 g | 0.2 g | 0 g | 0.1 g |
| Dried Oregano (Optional) | 1/2 teaspoon (0.5g) | 3 kcal | 0.1 g | 0.03 g | 0 mg | 0 mg | 0.6 g | 0.3 g | 0 g | 0.1 g |
| Dried Thyme (Optional) | 1/2 teaspoon (0.5g) | 3 kcal | 0.1 g | 0.03 g | 0 mg | 0 mg | 0.7 g | 0.4 g | 0 g | 0.1 g |
Values are approximate and may vary depending on specific brands and exact measurements used. Optional ingredients like dried oregano and thyme add minimal calories and nutrients but can enhance flavor.
Tips for Best Results
- Cut Zucchini Evenly: Slice the zucchini into uniform sticks to ensure even cooking and consistent crispiness. Aim for about 1/4 to 1/2-inch thick sticks.
- Dry Zucchini Thoroughly: Pat the zucchini sticks dry with paper towels before breading. Removing excess moisture helps achieve a crispier texture.
- Preheat the Oven: Make sure the oven is fully preheated to 400°F (200°C) before baking to ensure the fries cook evenly and become crispy.
- Use Parchment Paper: Line the baking sheet with parchment paper to prevent sticking and promote even browning. Avoid using a greased sheet or aluminum foil.
- Avoid Overcrowding: Arrange the breaded zucchini sticks in a single layer on the baking sheet. Overcrowding can cause the fries to steam rather than crisp up.
- Flip for Even Crispiness: Flip the zucchini fries halfway through the baking time to ensure they are evenly cooked and golden brown on all sides.
- Experiment with Seasonings: Feel free to adjust the seasoning to your taste. Adding herbs like dried oregano or thyme can enhance the flavor of the fries.
- Serve Immediately: For the best texture and flavor, serve the zucchini fries immediately after baking. They are crispiest when enjoyed fresh from the oven.
- Store Properly: If you have leftovers, store them in an airtight container in the refrigerator. Reheat in the oven to restore some of the crispiness before serving.
Keto Zucchini Fries Recipe
Equipment
- Baking sheet For baking the fries.
- Parchment Paper To line the baking sheet and prevent sticking.
- Mixing bowls For preparing the breading mixture and eggs.
- Whisk To beat the eggs.
- Knife For slicing the zucchini.
- Cutting board For cutting the zucchini.
- Tongs or Fork: To coat the zucchini slices and place them on the baking sheet.
Ingredients
- 2 medium zucchinis, sliced into fry-shaped sticks
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs, beaten
Optional:
- 1/2 teaspoon dried oregano or thyme (for added flavor)
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Cut zucchinis into fry-shaped sticks.
- Mix almond flour, Parmesan, garlic powder, paprika, salt, and pepper in one bowl. Beat eggs in another bowl.
- Dip zucchini sticks in beaten eggs, then coat with the almond flour mixture, and place on the baking sheet.
- Bake for 20 minutes, flipping halfway through, until golden and crispy.
- Cool slightly before serving with keto-friendly dipping sauces.
Notes
- Uniform Sizing: Cut the zucchini into evenly sized sticks to ensure consistent cooking and crispiness.
- Preheat Oven: Make sure the oven is fully preheated to 400°F (200°C) to achieve optimal crispiness.
- Avoid Overcrowding: Place the breaded zucchini fries in a single layer on the baking sheet. Overcrowding can cause them to steam rather than crisp up.
- Flip for Even Cooking: Flip the fries halfway through baking to ensure they are evenly cooked and crispy on all sides.
- Storage: Leftover fries can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven for the best texture.
- Variation: Feel free to experiment with different seasonings or add herbs like oregano or thyme for extra flavor.
- Check Doneness: Baking times may vary depending on the size of the zucchini sticks and your oven. Check for a golden brown color and crisp texture to determine if they’re done.
Delicious Topping Ideas
- Garlic Parmesan: Sprinkle additional grated Parmesan cheese and minced garlic over the fries right after baking for an extra burst of flavor. You can also add a pinch of Italian seasoning for more complexity.
- Herb Infusion: Toss the fries with freshly chopped herbs like rosemary, thyme, or basil. These herbs add a fresh, aromatic touch that complements the crispy fries.
- Spicy Aioli: Serve the fries with a spicy aioli made from mayonnaise, a bit of sriracha or hot sauce, and a squeeze of lemon juice. This creamy dip adds a spicy kick.
- Ranch Seasoning: Mix a bit of ranch seasoning (keto-friendly) into the almond flour mixture before breading for a classic ranch flavor. Alternatively, serve with a side of homemade ranch dressing.
- Bacon Bits and Cheddar: Top the fries with crumbled bacon and shredded cheddar cheese, then return them to the oven for a few minutes to melt the cheese. This creates a decadent, savory topping.
- Avocado and Lime: Add a refreshing twist by topping the fries with diced avocado and a squeeze of lime juice. This adds creaminess and a tangy contrast to the crispy fries.
- Salsa Verde: For a zesty flavor, drizzle salsa verde over the fries or serve it on the side as a dipping sauce. The tangy and slightly spicy sauce pairs well with the crunchy fries.
- Crispy Onions: Sprinkle a few crispy onion bits (keto-friendly) on top for an added crunch and a burst of flavor. They add a delightful texture contrast.
- Buffalo Sauce: Toss the fries in a keto-friendly buffalo sauce for a spicy and tangy twist. This works great with a cooling side of celery or cucumber slices.
- Cilantro Lime: Garnish the fries with freshly chopped cilantro and a squeeze of lime for a vibrant and fresh topping that brightens up the dish.
FAQ
Are Keto Zucchini Fries really low-carb?
Yes, Keto Zucchini Fries are indeed low-carb. Zucchini itself is a low-carbohydrate vegetable, and when combined with keto-friendly ingredients like almond flour and Parmesan cheese, the overall carb content remains minimal. Each serving of Keto Zucchini Fries typically contains around 10 grams of total carbohydrates, with 3 grams of dietary fiber, making them a suitable option for those following a ketogenic diet.
Can I freeze Keto Zucchini Fries?
Yes, you can freeze Keto Zucchini Fries. Here’s how to do it:
- Prepare and Bread: Bread the zucchini sticks as per the recipe but do not bake them yet.
- Freeze Individually: Arrange the breaded zucchini fries in a single layer on a baking sheet and place them in the freezer. This prevents them from sticking together.
- Store: Once the fries are frozen solid, transfer them to a freezer-safe bag or container. They can be stored in the freezer for up to 2-3 months.
- Bake from Frozen: When ready to cook, bake the frozen fries directly from the freezer. Add a few extra minutes to the baking time to ensure they are cooked through and crispy.
Freezing them before baking helps maintain their crispiness when cooked.
How can I make these fries extra crispy?
To make Keto Zucchini Fries extra crispy, follow these tips:
- Dry the Zucchini: Before breading, pat the zucchini sticks dry with paper towels to remove excess moisture. This helps the coating adhere better and results in a crispier texture.
- Use a Wire Rack: Place the breaded zucchini fries on a wire rack set over a baking sheet. This allows air to circulate around the fries, preventing them from becoming soggy and ensuring even crispiness.
- Preheat the Oven: Ensure your oven is fully preheated to 400°F (200°C) before baking. A hot oven helps the fries cook evenly and become crispy.
- Don’t Overcrowd: Arrange the zucchini fries in a single layer on the baking sheet. Overcrowding can cause them to steam rather than crisp up. Bake in batches if necessary.
- Increase Oven Temperature: For extra crispiness, you can slightly increase the oven temperature to 425°F (220°C). Keep an eye on them to avoid burning.
- Add a Light Spray of Oil: Before baking, lightly spray the breaded zucchini fries with cooking spray. This helps the coating crisp up and gives a golden-brown color.
- Flip Halfway Through: Flip the fries halfway through the baking time to ensure they become crispy on all sides.
By following these tips, you’ll achieve deliciously crispy Keto Zucchini Fries.
What can I serve with Keto Zucchini Fries?
Keto Zucchini Fries pair well with a variety of dishes and dips. Here are some serving ideas:
- Dips:
- Ranch Dressing: A classic choice, especially if you use a keto-friendly version.
- Aioli: A garlic or spicy aioli adds a creamy and flavorful contrast.
- Salsa Verde: A tangy and zesty option that complements the fries.
- Keto Ketchup: Homemade or store-bought, keto-friendly ketchup provides a sweet and tangy dip.
- Main Dishes:
- Grilled Chicken: Serve alongside grilled chicken breasts or thighs for a low-carb, protein-packed meal.
- Burgers: Enjoy the fries with a juicy burger, whether beef, turkey, or a plant-based option, for a satisfying low-carb meal.
- Steak: Pair with a perfectly cooked steak for a hearty and keto-friendly dinner.
- Salads:
- Caesar Salad: A fresh Caesar salad can be a great accompaniment, adding a crisp and creamy element to your meal.
- Greek Salad: The bright flavors of a Greek salad with cucumbers, olives, and feta cheese complement the fries nicely.
- Vegetable Sides:
- Roasted Vegetables: Roasted Brussels sprouts, asparagus, or bell peppers make a tasty and healthy side dish.
- Coleslaw: A keto-friendly coleslaw adds crunch and a tangy flavor that pairs well with the fries.
- Other Ideas:
- Eggs: Serve with a poached or fried egg on top for a breakfast-style meal.
- Cheese Sauce: Drizzle with a rich, creamy cheese sauce for an indulgent treat.
These options enhance the meal and provide a variety of flavors and textures to enjoy with your Keto Zucchini Fries.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!