Oven baked Keto Zucchini Fries

These keto zucchini fries are oven-baked crispy, cheesy, low-carb fries to fix your fry cravings without the carbs! The best keto summer side dish to any grilled meat or burger.

How to make zucchini fries?

Zucchini fries are very easy to make using just a few basics ingredients including :

• Fresh zucchinis – Zucchinis are a great keto-friendly vegetable.
• Grated Parmesan cheese – Parmesan is a great low-carb dairy product with only 0.9 grams of carbs per ounce.
• Almond flour or almond meal – this replaces the classic bread crumbs used in regular oven-baked vegetable fries. In fact, almond flour has only a few net carbs and it is the best ingredient to create a crumb around fries with limited carbs. If you are struggling with Keto Flours, read my guide on how to choose your keto flour.
• Garlic powder
• Salt
• Smoked paprika or regular paprika
• Dried oregano
• Egg white – I am not using egg wash here, it means you won’t use the egg yolk. As a result, your fries won’t have an egg flavor at all. Plus, egg whites make vegetable fries much crispier too.

Cutting the zucchinis

First, trim the ends of the zucchinis but keep the skin on. Therefore, it is preferable to clean the zucchinis well and dry them with a towel before cutting them into fries.

Always cut fries of medium size, about 0.6-inch diameter, and 3 inches long. If you cut your fries too thick they stay soft and soggy. If too thin, they dry out completely and taste like chips. Then, pat-dry the cut zucchini fires in a towel or absorbent paper to remove any moisture on their surface.

Pat dry the zucchini

Always pat dry the cut zucchini with paper towels or absorbent paper to prevent the fries from becoming soggy. It doesn’t have to be an intense dry. Simply rub the fries gently with paper towels and it will be perfect.

Prepare the dips

Next step, prepare the dips into two separate bowls. Make sure you are using bowls wide enough to dip the length of each fry into it. One bowl will contain only egg white, while the other bowl contains all the dry ingredients.

Dipping

The most time-consuming part of this recipe is to dip each zucchini fry into the egg white then into the dry ingredients. My tip, always use one hand to dip the zucchini fries into the egg whites and the other hand to dip into the flour Parmesan mix.

In fact, if you were using the same hand, the dry ingredients would keep covering your wet fingers and you would struggle to dip the fries evenly into the dry ingredients.

How to bake zucchini fries?

This is an oven-baked recipe. However, you can bake zucchini fries in an air fryer too. Below I am providing both baking options to make the best crispy zucchini fry recipe.

In the oven

The best way to bake zucchini fries is to use a preheated oven on regular mode 425F (220C). First, prepare one large baking tray, or two small ones, and cover them with sheets of parchment paper.

Also, brush some olive oil on the paper to prevent the fries from sticking to it. Then, place the fries on a single layer. It is important to leave half a cm between the fries.

To make crispy zucchini fries, it is a must to flip the fries after 20 minutes of baking and keep baking for 15-20 minutes. This process ensures that the fries are not soggy or soft and are crispy on all sides.

In an air fryer

You can bake these fries in an air fryer too. Simply decrease the baking time by 20% and temperature by 25F. It means that you will air-fry the zucchini for only 15 minutes on both sides, so roughly 30 minutes in total, at 400F (200C).

Keto fries dipping sauce

These zucchini fries are obviously better dipped in sauce. Great news, there are many low-carb keto dipping sauces that you can eat on your keto journey. My favorite options are:

• Sugar-free ketchup – follow my recipe.
• Avocado dip – zucchini pair very well with avocado.
• Mayonnaise – avocado oil mayonnaise is keto-friendly.
• Aoili or sriracha mayonnaise – simply buy avocado oil mayonnaise and flavor with chili flakes or crushed garlic.

Can I store zucchini fries?

Zucchini fries are better fresh, straight out of the oven. In fact, zucchini fries get softer after 15 minutes. However, if you have leftover fries you can store them in the fridge in an airtight container.

Then, rewarm in a hot oven 350F (180C) for 15 minutes. As before, lay the zucchini fries on a baking tray covered with greased parchment paper, in a single layer. Bake until crispy and serve immediately.

More keto zucchini recipes

Zucchini is an amazing keto vegetable to eat daily on a keto diet. It makes delicious side dishes, meals, and bread. Below are some other delicious keto zucchini recipes you may want to try

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XOXO Carine

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Keto Zucchini Fries

Crispy keto fries made with zucchinis

Prep Time: 15 mins

Cook Time: 40 mins

Total Time: 55 mins

My Macros

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Net Carbs

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Fat

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Protein

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Author: Carine Claudepierre

8 serve

4.88 from 236 votes

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Ingredients

US Customary - Metric

• ▢ 6 small Zucchini or 3 medium zucchini, total weight 600g
• ▢ 2 large Egg White
• ▢ 3/4 cup Grated Parmesan
• ▢ 1/2 cup Almond Flour
• ▢ 1/2 teaspoon Salt
• ▢ 1 teaspoon Garlic powder
• ▢ 1/2 teaspoon Smoked paprika
• ▢ 1/2 teaspoon Dried oregano

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Instructions

• Preheat oven to 425°F (220°C).
• Line a large baking tray or 2 small trays with parchment paper. Slightly oil the paper with olive oil or spray oil. Set aside.
• Trim zucchini ends, don't peel off the skin and cut into medium size fries - about 3 inches long (8 cm) x 0.4-inch diameter (1cm)
• Slightly pat dry the zucchini fries with absorbent paper. Set aside
• In a large mixing bowl, whisk together grated parmesan cheese, almond flour, salt, garlic powder, smoked paprika, dried oregano. Set aside.
• In another medium-size mixing bowl, add the egg whites. Set aside.
• With one hand, dip zucchini fries, one at a time, into egg white, then with the other hand, roll into the flour parmesan mixture until fully covered.
• Place each prepared zucchini fry onto the prepared tray, leaving 0.15 inch (0.5 cm) space between each. Don't overlap zucchini fries or they won't bake.
• Bake for 20 minutes, in the center of the oven. If using 2 trays, bake both at the same time, place both trays around the center rack, one on top of the center rack, and one below the center rack.
• After 20 minutes, flip each zucchini fries on the other side using tongs.
• Bake again for 15-20 minutes or until crispy.
• Serve immediately with homemade sugar-free ketchup or mayonnaise. One serve is about 100 g/3.5oz, about 10 baked zucchini fries

Storage

• Zucchini fries are better eaten straight after baking. However, you can store some leftovers in an airtight container in the fridge. They soften quickly and must be rewarmed in a hot oven 350°F (180°C) for about 10-15 minutes to get their crisp back.

Zucchini size: the recipe uses 6 small zucchinis, 7 inches long (16 cm) including the zucchini ends.

Fries size: one fry is about 3-inch long (8 cm) x 0.4-inch diameter (1cm)

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Nutrition Facts

Keto Zucchini Fries

Amount Per Serving (1 serve (100g/3.5oz about 10 fries))

Calories 101.2 Calories from Fat 59

% Daily Value*

Fat 6.5g10%

Saturated Fat 1.9g12%

Cholesterol 8.3mg3%

Sodium 309.8mg13%

Potassium 260.6mg7%

Carbohydrates 5.1g2%

Fiber 1.8g8%

Sugar 2.6g3%

Protein 7.2g14%

Vitamin A 319.7IU6%

Vitamin C 15.8mg19%

Calcium 134.8mg13%

Iron 0.8mg4%

Net Carbs 3.3g

* Percent Daily Values are based on a 2000 calorie diet.