• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Kicking Carbs

  • Home
  • Recipe Index
  • About
    • Contact Me
  • Keto Quick Start Guide
menu icon
go to homepage
search icon
Homepage link
  • About Wendy Polisi
  • Affiliate Disclosure
  • Contact Me
  • Keto & Low Carb Recipes
  • Keto Chaffles
  • Keto Recipes for the Low Carb Lifestyle
  • Privacy Policy
  • Recipe Index
  • Resources
  • ×

    Home » Appetizers and Snacks » Keto Zucchini Fries - Air Fryer, Fry, or Bake

    Keto Zucchini Fries - Air Fryer, Fry, or Bake

    Published: Aug 16, 2021 by Wendy Polisi Modified: Aug 19, 2021 · 900 words. · About 5 minutes to read this article.

    • 286
    Jump to Recipe Print Recipe

    I love anything crispy, and these Keto Zucchini Fries are a particular favorite! They make the perfect low-carb alternative to french fries and are one of the best ways to get kids to eat their vegetables that I know. Serve them with Keto Ranch Dressing, Blue Cheese Dressing, Garlic Aioli, or Keto Bang Bang Sauce for the perfect dipping experience.

    Side photo of keto zucchini fries.

    If you love appetizers and side dishes that leave you doing a little happy dance, you are going to go wild for these keto zucchini fries.

    How do you make a zucchini fries recipe keto? The trick is in the breading!

    With an easy-to-make breading made of almond flour “breadcrumbs” and grated parmesan cheese, you have a dish that is perfect for dipping. Not only is it great for your keto diet, but it is also gluten-free.

    Photo of a keto quickstart guide with the description of the guide on the right.

    Ingredients for Making Zucchini Fries Keto

    Overhead photo of a container of avocado oil, two zucchini, a small white bowl with two eggs, and a shallow dish with the breading for zucchini fries.
    • Zucchini:  You want roughly a pound of zucchini. This is typically two large or three small but can vary based on density and size.
    • Almond Flour: Finely ground is best. I don’t recommend using almond meal.
    • Parmesan:  Use finely grated parmesan from the refrigerator section or buy a block and grate your own.
    • Italian Seasoning: Optional, but adds a nice flavor.
    • Salt and Pepper: Adjust the amount of salt and pepper to your liking.
    • Eggs: I used large eggs, but whatever you have on hand will work.
    • Avocado Oil: This is best for high-heat cooking.

    Tips & Tricks

    • Feel free to play with the seasonings. Garlic powder, onion powder, and smoked paprika are all excellent additions.
    • If you have leftovers, try reheating them and using them as “croutons” on a salad.

    Serving Suggestions

    I think we can all agree that fries need a dip! Serve these with keto ranch dressing, keto cheese sauce, bang bang sauce, lemon dill sauce, or low carb blue cheese dressing.

    Frequently Asked Questions 

    What are zucchini fries?


    Zucchini fries resemble french fries in that they are long and thin. They are made of zucchini rather than potatoes and are often breaded for a crisper texture.

    Can zucchini fries be made ahead of time?


    Keto fried zucchini is best when made just before serving. This will give you the best texture. If you have leftovers, they can be reheated in the oven or air fryer, but don’t expect them to be quite as crispy.

    Tools Needed to Make Keto Fried Zucchini

    As an Amazon Associate, I earn from qualifying sales.

    • Air fryer or Baking Sheet
    • Parchment Paper or Air Fryer Liner (optional)
    • Shallow bowls or Breading Trays
    • Sharp Knife

    Subscribe and Get My Best Comfort Food Recipes!

      We respect your privacy. Unsubscribe at anytime.
      Built with ConvertKit

      Storage

      While these zucchini fries are best when they are fresh, they may be stored in the refrigerator for up to three days.

      Reheat them in the air fryer or oven.  

      How to Make Keto Zucchini Fries

      First, start by trimming the ends off the zucchini and cutting into fries. To do this, cut in half crosswise and then lengthwise.  

      • Overhead photo of a cutting board with a zucchini being sliced into fries.
      • Photo of zucchini fries being cut.

      In a shallow dish, combine the almond flour, parmesan, and seasonings.

      Beat the eggs in a separate shallow dish.

      Dip the zucchini fries into the egg and then coat with the breading.

      • Photo of a zucchini fry being dipped into egg.
      • Photo of keto zucchini fries the are being coated in breading.

      Air Fryer Keto Zucchini Fries

      Start by preheating your air fryer.

      Spray the breaded zucchini with oil.

      Arrange the zucchini in the air fryer basket, being careful not to overcrowd. Air fryer liners can be helpful to avoid the breading sticking to your fryer.

      Cook until golden brown, about 15 minutes.

      Baked Zucchini Fries

      Preheat the oven and line a baking sheet with parchment paper.

      Arrange the zucchini in a single layer and then spray with oil.

      Cook for about 20 minutes, until the zucchini fries are golden.

      Fried Low Carb Zucchini Fries

      Heat oil in a heavy skillet or fryer.

      Cook the zucchini in batches for about 2 ½ minutes. Drain on paper towels.

      More Keto Zucchini Recipes

      • Keto Zucchini Chips are the perfect crispy alternative to potato chips.
      • Craving Enchiladas? Don’t miss these Zucchini Enchiladas. They are every bit as delicious as the real thing.
      • Looking for a delicious keto vegetarian meal? You are going to love these Keto Zucchini Fritters.
      • Looking for even more inspiration? Don’t miss these 37 Keto Zucchini Recipes.

      Subscribe and Get My Best Comfort Food Recipes!

        We respect your privacy. Unsubscribe at anytime.
        Built with ConvertKit
        If you like this recipe don't forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see all my delicious recipes.
        Square photo of keto zucchini fries.
        Print Recipe
        5 from 10 votes

        Keto Zucchini Fries

        When you are craving a crispy bite, these low-carb keto zucchini fries are just what you need!
        Prep Time15 mins
        Cook Time15 mins
        Total Time30 mins
        Course: Appetizer
        Cuisine: American
        Keyword: air fryer
        Servings: 6
        Calories: 205.93kcal
        Author: Wendy Polisi
        As an Amazon Associate I earn from qualified sales.

        Ingredients

        • 1 pound zucchini about 2 large
        • 1 cup finely ground almond flour
        • 1 cup finely grated parmesan
        • 1 teaspoon Italian seasoning
        • 1 teaspoon sea salt
        • ½ teaspoon fresh ground black pepper
        • 2 eggs beaten
        • Avocado oil for cooking

        Instructions

        • Trim the ends off the zucchini. Cut it in half crosswise and then in half lengthwise. Cut each piece into 4 sticks. (If there are large seeds, you can trim them off.)
        • In a shallow dish, stir together the almond flour, parmesan, Italian seasoning, salt, and pepper.
        • In a separate shallow dish, beat the eggs.
        • Dip the zucchini in the eggs, and then coat with the breading. Use your hands to press the breading into the zucchini.

        Keto Air Fryer Zucchini Fries

        • Preheat the air fryer to 350° F.
        • Spray the zucchini with oil.
        • Cooking in batches, arrange the zucchini in a single layer in your air fryer. If desired, you can use air fryer liners.
        • Cook for 12 to 16 minutes, until golden brown.

        Baking

        • Preheat the oven to 400° F. Line a baking sheet with parchment paper.
        • Arrange the zucchini in a single layer, being careful not to overcrowd them.
        • Spray with oil.
        • Lower the oven temperature to 350° F. Cook for 15 to 20 minutes, until crisp.

        Frying

        • Fill a large skillet with olive oil to ½ inch.
        • Heat the oil until it reaches 350° F.
        • Cook the zucchini in batches for about 2 ½ minutes, or until it is golden brown.

        Nutrition

        Calories: 205.93kcal | Carbohydrates: 7.29g | Protein: 12.72g | Fat: 15.2g | Saturated Fat: 3.92g | Polyunsaturated Fat: 0.45g | Monounsaturated Fat: 1.8g | Trans Fat: 0.01g | Cholesterol: 65.89mg | Sodium: 681.57mg | Potassium: 239.38mg | Fiber: 2.92g | Sugar: 2.75g | Vitamin A: 367.14IU | Vitamin C: 13.54mg | Calcium: 263.14mg | Iron: 1.52mg
        « Keto Spiced Pecans
        Keto Yogurt Recipe »
        • 286

        Reader Interactions

        Comments

        1. Gen

          December 08, 2022 at 4:17 pm

          5 stars
          I absolutely love zucchini and these were fantastic! Crispy and delicious. Thanks for the recipe!

          Reply
        2. Cami

          December 09, 2022 at 8:44 am

          5 stars
          So healthy and so delicious!

          Reply
        3. Journa Liz Ramirez

          December 09, 2022 at 2:27 pm

          5 stars
          Love this easy-to-make zucchini fries! I tried this at home and my family loves it. Would probably make this on repeat.

          Reply
        4. Sharina

          December 09, 2022 at 4:04 pm

          5 stars
          Craving for fries and we tried these zucchini fries, it was so good and addicting! We'll surely have this on repeat!

          Reply
        5. laura

          December 09, 2022 at 6:33 pm

          5 stars
          I love zucchini anything, and these fries sound amazing!

          Reply
        6. Cam

          December 13, 2022 at 10:12 am

          5 stars
          This tasted so delicious and healthy! Love that it is so easy to make too!

          Reply
        7. Liz

          December 13, 2022 at 11:34 am

          5 stars
          Cravings satisfied! Can't get enough of these keto zucchini fries. They are so delicious and addicting. Must-try!

          Reply
        8. Sharina

          December 13, 2022 at 11:38 am

          5 stars
          These keto zucchini fries are one of the best fries recipes I've tried! They are so good and delicious. New go-to fries recipe! Highly recommended!

          Reply
        9. Genevieve

          December 16, 2022 at 6:06 am

          5 stars
          My boyfriend isn't the biggest veggie fan, but he absolutely loved these! Thank you so much for the recipe.

          Reply
        10. GRETA TALAS

          January 02, 2023 at 1:41 am

          5 stars
          This is sooo delicious. I LOVED it and so did my family. Thanks for this recipe.

          Reply

        Leave a Reply Cancel reply

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

        Recipe Rating




        Primary Sidebar

        • Facebook
        • Instagram
        • Pinterest
        • Twitter

        Welcome

        I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

        Favorites

        Square photo of keto cheeseburger casserole.
        Side photo of three pieces of air fryer chicken with no breading on a white background.
        Square photo of keto spaghetti with small bowls of crushed red pepper flakes and shredded cheese.
        Overhead photo of a large skilled of Keto Beef Stroganoff garnished with fresh thyme and mushrooms.
        Square overhead photo of a saute pan with keto lemon chicken in it.
        Photo of Zucchini Enchiladas in a white casserole dish garnished with sour cream and jalapeno.

        More Posts from this Category

        Footer

        Privacy Policy

        Affiliate Disclosure

        Disclaimer

        Welcome to the Kicking Carbs website (“site“). Wendy Polisi is not a health professional and information on this blog, arising from this blog, or social media related to this blog is only her personal experience and opinions. You should always check with your health care provider before beginning any diet, health plan, or lifestyle change.

        Copyright © 2023 Kicking Carbs 2020