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 for any grilled meat or burger.
How To Make Zucchini Fries
Zucchini fries are very easy to make using just a few basic ingredients.
- 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 flour, read my guide on how to choose your keto flour.
- Garlic powder
- 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.
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.
Drying 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. Rub the fries gently with paper towels, and it will be perfect.
Preparing 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.
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One bowl will contain only egg white, while the other bowl contains all the dry ingredients.
The most time-consuming part of this recipe is to dip each zucchini fry into the egg white and then into the dry ingredients.
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.
Baking 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 at 425°F (220°C).
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. Decrease the baking time by 20% and temperature by 25°F.
It means that you will air-fry the zucchini for only 15 minutes on both sides, so roughly 30 minutes in total, at 400°F (200°C).
Serving Keto Zucchini Fries
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 – zucchinis pair very well with avocados.
- Mayonnaise – avocado oil mayonnaise is keto-friendly.
- 4-Ingredient Guacamole.
- Aoili or sriracha mayonnaise – buy avocado oil mayonnaise and flavor with chili flakes or crushed garlic.
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 at 350°F (180°C) 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
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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Keto Zucchini Fries
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