Oven Baked Keto Zucchini Fries

These keto baked zucchini fries are crispy and flavorful, made with grated Parmesan cheese, almond flour, and an Italian spice blend. They’re also a delicious, healthy, and gluten-free snack recipe.  Zucchini fries make a great side dish recipe to serve with other favorites, like keto meatballs and tomato sauce.

keto zucchini fries with tomato sauce

Crispy Oven Baked Keto Zucchini Fries

You’ll love these oven-baked keto zucchini fries because they’re so easy to make — and they taste amazing! 

You can serve them as a keto appetizer – try them for game day!  Or, they make a keto side dish to serve with other low-carb dishes.

Zucchini on the Keto Diet

Zucchini is a very popular vegetable for those following a zucchini diet.  You can turn it into zucchini noodles – or “zoodles”, crispy zucchini fritters, cheesy zucchini lasagna, and even chicken enchiladas!  So, why not turn this versatile vegetable into fries?

Zucchini is filled with vitamin C, A, and calcium, plus it’s low in carbs. There are just 3 grams of net carbs per 1 medium-sized zucchini.

crispy oven baked zucchini fries with dipping sauce

Ingredients in Keto Zucchini Fries

Of course, the main ingredient in these keto fries is zucchini.  If you have the option, buy smaller or medium-size zucchini.  I find that the smaller zucchini are less watery and have fewer seeds — which will help these zucchini fries stay crispier.

And for the coating, this recipe uses a combination of almond flour and finely grated parmesan cheese.  You’ll find that most zucchini fries recipes will use traditional breadcrumbs or panko breadcrumbs — but we’ll replace them with keto-friendly ingredients to keep this recipe gluten-free and low in carbs.

I tried a few different keto-friendly “breadcrumb” mixtures and this one is one of my favorites.  That said, if you prefer to use ground pork rinds as a breadcrumb substitute, you always have that option.  In that case, I’d switch them for the almond flour — but keep the parmesan cheese.

crispy gluten-free baked zucchini fries

 

How to Make Keto Zucchini Fries

One of the easiest ways to make zucchini fries is in the oven.  I prefer oven baking these fries to deep frying them because it’s less messy and requires less hands-on attention.  I find that baking at a fairly high temperature will still give you a crispy, golden result without the need to deep fry.

To start this recipe, you’ll first need to cut your zucchini into fries. Trim off both ends of the zucchini, and then cut the zucchini in half crosswise — across the middle.  Then, cut each half lengthwise into 6 or so sticks.  This way, you should end up with fry-shaped zucchini fries.

Next, it’s time to assemble the breading stations.  In one shallow bowl, beat an egg with a pinch of salt.  In another shallow bowl or plate, combine the almond flour, parmesan, garlic powder and Italian herb seasoning.

Get everything lined up in order.  You’ll want the zucchini frieds on one side, then the egg, then the parmesan “breadcrumbs”, and finally a parchment-lined baking sheet on the other side.

I like to keep my hands working in separate stations.  What I mean is, I use one hand for dipping the zucchini in the egg and one hand for coating the zucchini with the parmesan.

The last thing to do is bake the zucchini fries.  I like to give the fries a quick spritz of 100% olive oil spray, and then bake at 425F for about 20-25 minutes, flipping once halfway through to ensure both sides are golden and crispy. 

Tips for Better Zucchini Fries

For the best result, here are some tips:

  • Make sure your zucchini sticks are dry. If they are especially watery, you can blot them with a paper towel before placing in the egg wash to make sure the egg sticks.
  • Flip the fries halfway through. Every oven cooks slightly different so you’ll want to keep an eye on them. Mine cook for about 20-25 minutes and I flip once halfway through.  But the time will depend on your oven, and how large you cut the zucchini fries.
  • Use to broiler for extra crispiness. If they aren’t getting as browned as you want them too, you can cook the zucchini fries under the broiler for about 5 minutes in the end.  But keep an eye on them!
  • Eat immediately! The longer they sit, the softer they’ll become. So these zucchini fries are best eaten right away.

keto zucchini fries with low-carb tomato sauce

What to Serve with Low Carb Zucchini Fries

Zucchini fries make a great game day snack or appetizer all by themselves, or with other keto appetizers.  You can serve them with keto tomato sauce or keto ranch! 

If you want to serve them as a low-carb side dish, you can’t go wrong with these Italian style keto meatballs!

How to Store and Reheat Zucchini Fries

Unfortunately, zucchini fries don’t store very well — they just get soggy!  If you want to store them anyway, place them in a covered container in the fridge.  Reheat them in the oven, or you can even try to pan-fry them a bit to regain some of the crispiness.

keto zucchini fry dipped in tomato sauce

Other Keto Zucchini Recipes

If you are looking for other low carb recipes to make with zucchini, check these out:

Oven Baked Keto Zucchini Fries

Oven Baked Keto Zucchini Fries

Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

These keto baked zucchini fries are crispy and flavorful -- and a healthy gluten-free snack recipe.  Zucchini fries make a great low-carb side dish recipe.

Ingredients

  • 2 medium zucchini
  • 1 egg
  • 1/4 tsp salt
  • 1 cup almond flour
  • 1/2 cup grated Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp Italian herb blend

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit and line a large baking sheet with parchment paper.
  2. Slice the zucchini in half crosswise. Then, cut again lengthwise into sticks.
  3. Crack the egg in a shallow bowl and lightly beat it with the salt.
  4. Add the almond flour, parmesan, garlic, and herbs to a separate shallow bowl and stir to combine.
  5. Using one hand, dip a piece of zucchini in the egg wash, let excess egg drip off, and transfer to the almond/parmesan mixture. Using your other hand, press the zucchini in the almond/parmesan mixture to coat. Place on the baking sheet in a single layer. Repeat this process until all zucchini pieces are coated. Spray with olive oil.
  6. Bake for 25-30 minutes, flipping halfway through. Serve immediately.

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Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 168 Total Fat: 13g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 38mg Sodium: 165mg Carbohydrates: 8g Net Carbohydrates: 0g Fiber: 3g Sugar: 2g Sugar Alcohols: 0g Protein: 8g
The nutrition information shown is an estimate provided by an online nutrition calculator. Carb count will vary with different ingredients and brands. It should not be considered as a substitute for a professional nutritionist’s advice.

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keto oven baked zucchini fries with parmesan cheese

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