These Keto Zucchini Fries will make you forget french fries even exist. They're crispy on the outside, tender on the inside, and seasoned to perfection. And the best part is they only have 1.5 NET CARS per serving! Not to mention, they're super easy to make and you only need six ingredients!
THE BEST KETO ZUCCHINI FRIES RECIPE
There aren't many foods better than salty, crunchy french fries.
Unfortunately, french fries are super high in carbs and cooked in a fryer.
However, these low carb zucchini fries are the perfect healthy replacement for regular french fries. They're crispy, crunchy, oh-so-delicious, and totally good for you!
And something I love about this recipe is you can either bake the fries or use an air fryer to make them.
With that said, I highly recommend air frying them. If you do, you won't regret it - they're honestly one of my favorite air fryer keto recipes to make. They turn out with the perfect level of crispiness, have the consistency of if you were to use an actual fryer.
INGREDIENTS FOR KETO ZUCCHINI FRIES
So, these zucchini fries are quite simple to make and require only six household ingredients.
They are made with:
- 2 Medium Zucchinis, Cut into Sticks
- 1 Egg, Beaten
- 1 Cup Blanched Almond Flour
- 1 Cup Grated Parmesan Cheese
- 1 Tsp Garlic Powder
- Salt, To Taste
Pretty common keto ingredients, right?!
Also, if you have some zucchinis left over after making these fries this keto chicken alfredo with zoodles recipe is the perfect way to put those to use.
KETO FRIENDLY FLOURS TO USE & AVOID
To make our zucchini fries, we will be combining almond flour and parmesan cheese to create our breading, giving them a slightly cheesy flavor and making this recipe gluten free.
Now, as I've mentioned before on the blog, you should only use certain flours as a substitute for each recipe.
For this keto zucchini fries recipe, you will want to avoid using coconut flour in place of almond flour. Coconut flour has a more robust flavor than almond flour, which will result in your fries having a coconutty taste.
They will give your fries a similar taste to almond flour and both flours substitute with almond in a one-to-one ratio.
So, just keep these flour tips in mind when you're making this keto zucchini fries recipe.
Vegetable Substitutes For This Recipe
This "fries" recipe is super versatile, so if you want to switch up the veggies you totally can. Having said that, broccoli or cauliflower florets work really well as a zucchini substitute. Just follow the same steps as described below, but use broccoli - or cauliflower - instead of zucchini.
Of course, it's worth mentioning, using broccoli or cauliflower won't give you that traditional fry shape, but it will be just as tasty.
HOW TO MAKE KETO ZUCCHINI FRIES
If this is your first time baking or air frying zucchini fries, no need to worry, it is a seamless process.
In a few simple steps, you'll have a new go-to substitute to satisfy your french fry craving.
And once you get a taste of these, it'll be hard to want regular french fries again - well, that might be a bit of an exaggeration, but these are pretty darn good.
So, without further adieu, let's get down to it!
STEP 1: PREP
First, preheat your oven to 400°F (204°C).
Then line a baking sheet with parchment paper and coat it with non-stick baking spray.
Next, turn your zucchinis into fries. To do this, cut the zucchinis into a fry shape, about ½ inch thick and 3 inches long.
Also, if the zucchinis are wet, pat them dry with a paper towel. This is crucial because extra water on your zucchini fries can potentially cause them to turn out soggy.
STEP 2: MAKING THE BATTER
So, to make the batter that you will coat your zucchini fries with you'll need the eggs, almond flour, shredded parmesan, and garlic powder.
And the first thing you'll want to do after you've assembled those ingredients is beat the eggs in a small bowl, and then set them aside
Then, in another small bowl, you'll want to pour in the almond flour, parmesan cheese, and garlic powder. Mix these ingredients until well combined to make the breading.
STEP 3: COAT THE ZUCCHINIS AND BAKE
First, dip a zucchini fry in the beaten egg, covering all sides.
Next, put the fry in the bowl of breading and coat it thoroughly on all sides. Ensure that your zucchini fries are completely covered in the breading, so it has a uniform coating with no blank spots.
Now, once the zucchini fries are well coated, place them on the baking sheet, and make sure to spread them out on the tray to give them plenty of room to get crispy.
Finally, bake your keto zucchini fries for about 20 minutes.
You will want to broil them for the last couple of minutes until they turn golden.
Sprinkle with salt to taste and your fries are ready to eat!
AIR FRYER INSTRUCTIONS
To make these zucchini fries in an air fryer, follow the same instructions as detailed above up until the baking step.
Instead of putting the zucchini fries on a baking sheet, add them to your air fryer one by one. Make sure to give the fries ample room in the basket so every side can crisp up. You may need to cook them in several batches to do this.
Cook at 375°F (190°C) for around 15-20 minutes.
Every 5 minutes or so, turn the fries over and flip which side is on the bottom.
You will know the fries are done when they turn a crispy golden color.
Finally, sprinkle with salt to taste and dig in!
STORING YOUR ZUCCHINI FRIES
If you've made more keto zucchini fries than you can eat in one sitting, you're in luck. They're fantastic to have on hand for the next few days.
These zucchini fries will last up to three days in the refrigerator after baking. Just be sure to store them in an airtight container.
To reheat them, bake in the oven or air fryer at the same temperature as above for about 10 minutes or until they reach your desired temperature.
Additionally, if you would like to store them for longer, you can even freeze them and they will crisp right back up when reheated.
To freeze your keto zucchini fries, lay them out on a cool baking sheet after cooking them. Place the baking sheet in the freezer and let them fully harden. Afterward, transfer them to freezer bags or airtight containers for storage.
To heat your refrozen zucchini fries, re-bake in the oven or air fryer at the same temperature for about 15 minutes, or until they are defrosted and thoroughly warmed.
It's crazy how good these zucchini fries are compared to regular fries considering they only have 1.5 NET CARBS.
And, you get a serving of vegetables in, making this recipe a win-win.
Now, the serving size for these zucchini fries will vary depending on how you cut your zucchini. If you make them about ½ inch thick and 3 inches long, the serving size is three fries.
And here's the full nutritional breakdown of a three fry serving:
- 125 Calories
- 8.5g Fat
- 7 Carbs
- 5.5 Fiber
- 1.5g NET CARBS
- 7.5g Protein
It's hard to find a keto recipe to make that works as a snack, appetizer, and side. But these zucchini fries do just that.
Whenever you're in the mood for fries, they'll hit the spot.
And there you have it, a recipe to fill your french fry craving in a simple, guilt-free, and low carb way.
I hope you enjoy this healthy fry recipe!
As always, if you make the recipe, I'd love to hear what you think in the comments below.Print
Keto Zucchini Fries | One of The Best Low Carb Zucchini Fries Recipe
These Keto Zucchini Fries will make you forget french fries even exist. They're crispy on the outside and tender on the inside, salted and seasoned to perfection. And the best part is they only have 1.5 NET CARS per serving. Plus, they're super easy to make and you only need six ingredients!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Appetizer/Snack
- Method: Oven
- Cuisine: Keto Low carb
- Preheat your oven to 400°F (204°C).
- Line a baking sheet with parchment paper and coat it with non-stick baking spray.
- Cut the zucchini fries about ½ inch thick and 3 inches long - and if wet, pat them dry with a paper towel.
- In a small bowl, beat the egg and set aside. In another small bowl, mix the flour, cheese and garlic powder.
- Dip the zucchini fries in the egg so that it is covered on all sides.
- Then, put the fries in your dry ingredients mixture, and coat them thoroughly on all sides.
- Once well coated, place the zucchini fries on the baking sheet, and repeat this process with the rest of your fries - be sure to spread them out on the tray.
- Bake for about 20 minutes. Broil for the last couple of minutes until golden. Sprinkle with salt before serving.
- Follow all of the same steps as described in 1-5 above.
- Then, add the zucchini fries to your air fryer, and cook at 375°F for around 15-20 minutes - making sure to give the fries room in the basket. You may need to cook them in several batches to do that.
- Sprinkle with salt before serving.
The scale-up function does not work for the gram measurements. You'll have to do this manually.
- Serving Size: 3 fries
- Calories: 125
- Fat: 8.5
- Carbohydrates: 7
- Fiber: 5.5
- Protein: 7.5
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