Keto Zucchini Fries
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Keto Zucchini Fries are crispy, crunchy, and low carb! Your favorite summertime vegetable is sliced into “fries” and then battered with a mixture of keto-friendly flours and seasonings. Simply dredge, add to a baking sheet, and roast until they crisp up to golden brown perfection! Enjoy with your favorite dipping sauces.
Keto Zucchini Fries
Zucchini is one of my favorite vegetables. It’s incredibly versatile and customizable… there are so many different ways to prepare, serve, and enjoy it!
Plus, once the summer months roll around, my supermarket always has a large selection of squash. That, or my neighbor with a big vegetable garden always has a few to spare!!
Zucchini just happens to be super keto friendly too. I’m not 100% keto — you guys know me, I love my indulgences — but I have been trying to reduce my carbs recently. I just feel better when I do!
As a result, I’ve been trying my hand at a bunch of keto and low carb recipes lately.
And, well, I’m here to tell you that low carb does not equal low flavor. These zucchini fries are proof!! And yes, my zucchini fries are keto!
The squash is lightly battered in a mixture of almond and coconut flour and some small yet mighty seasonings then baked in the oven until crispy.
It’s easy, tasty, and pretty dang wholesome.
Ingredient Notes and Substitutions
- Zucchini – I used 2 of the largest zucchini I could find for this recipe! Make sure to cut them into sticks so they look like fries.
- Eggs – You need eggs to help bind the batter to the squash.
- Flour – I’m using both almond and coconut flour for my keto zucchini fries! Both are lower in carbs than regular, wheat-based flour.
Plus, the subtle almond and coconut flavors pair so well with the squash and seasonings. - Parmesan – I always try to sneak in some Parmesan cheese wherever I can in my savory recipes!!
It adds flavor and a touch of extra saltiness (without too much extra sodium) that I can’t get enough of. It’s so good with zucchini too. - Seasonings – A simple combination of salt, garlic powder, and cayenne pepper is all you’ll need.
Feel free to increase the amount of cayenne if you like spicy foods, or use paprika instead if you don’t. - Olive Oil Spray – To help your fries crisp up nicely while they bake… without having to add a ton of excess oil!
Tips and Tricks to Make Perfect Zucchini Keto Fries
- Draw out any extra moisture.
Zucchini has a relatively high water content, and all of that excess moisture can lead to soggy fries.
After cutting your squash into sticks, lay them out on paper towels and sprinkle them with a little salt.
Let them sit for 15-20 minutes — the salt will draw out some of the moisture, which will give you crispier fries.
This step is optional, but it can be super helpful if you’re after extra crispy zucchini keto fries!
- Double dip for an extra crunch.
Looking for an even crispier coating? After dipping the zucchini sticks in the egg mixture, dredge them a second time in the almond and coconut flour mixture.
This will give you a thicker, sturdier crust that will crisp up better in the oven!
- Don’t crowd the baking sheet.
If you overcrowd the baking sheet, your fries will steam instead of roast.
Make sure to bake the fries in a single layer, leaving space between each one so that the air can circulate all around them.
You may need to use more than two baking sheets here depending on the size of your zucchini.
Bake in batches if you have to — your perfectly crispy keto zucchini fries will speak for themselves!
- Spice it up!
My zucchini keto fries come together with a super simple blend of salt, garlic powder, and cayenne. You can feel free to experiment with different spices to add even more flavor!
Smoked paprika, Italian seasoning, or a pinch of crushed red pepper flakes would all work great.
Prep Ahead
- Slice zucchini into sticks
- Drain excess moisture
- Preheat your oven to 400°F
- Prep the baking sheets with olive oil spray
Kitchen Tools You Will Need
- Quality Knives and a big solid Cutting Board make prepping a breeze and are well worth the investment.
- Baking Sheets – Used for anything from cookies to roasting, a good baking pan will last for years.
- Mixing Bowls – I like to have a variety of sizes on hand, and this set has them all.
Serving Suggestions
Low carb zucchini fries are best enjoyed immediately after they come out of the oven and are nice and crispy!
Pair with your favorite dipping sauces — I personally love some homemade ranch, honey mustard, and this spicy Chipotle Lime Mayo. A classic like ketchup would also be super tasty.
Seeing as these zucchini fries are keto, why not serve them with my Low Carb Chicken Nuggets on the side?
And if you need more quick low carb recipe inspiration, I’ve got a list of keto lunch ideas!
Storing and Reheating Low Carb Zucchini Fries
Keto zucchini fries will keep in an airtight container in the fridge for up to 5 days.
They’ll soften a bit as more time goes on, but you can easily reheat them in a skillet to get them nice and crispy again!
You can also use your air fryer to reheat. 2-3 minutes at 400°F will do the trick!
Zucchini Fries Keto Recipe FAQ
Based on the ingredients used, these keto zucchini fries have approximately 7 net carbs per serving.
Yes! Zucchini is keto and low carb friendly. A medium-sized zucchini only has 4 grams of net carbs, making it a versatile veggie for a variety of keto meals, like these low carb zucchini fries!
If your fries came out soggy, there was probably a lot of excess moisture in your zucchini. Next time, try the salting method to draw some of that water out. Don’t overcrowd your pan and make sure to bake at 400°F for crunchy results.
And for this batch, a few extra minutes in a skillet or air fryer can help turn soggy fries into crispy ones.
Enjoy!
With love, from our simple kitchen to yours.
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Other Easy Low Carb Recipes
Keto Zucchini Fries
Equipment
Ingredients
- 2 large zucchini, cut into sticks
- 2 large eggs
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 1 cup almond flour
- 1/3 cup coconut flour
- 2/3 cup grated parmesan cheese
- olive oil spray
Instructions
- Preheat oven to 400°F.
- Prepare two baking sheets with olive oil spray and set aside.
- Pat the zucchini sticks dry.
- Beat the eggs in a medium-sized bowl and add salt, garlic powder, and cayenne pepper. Mix almond flour, coconut flour, and grated parmesan in a medium size bowl.
- Next, transfer the zucchini sticks one at a time into the egg mixture and then toss them with the almond flour breading.
- Arrange the zucchini fries on the prepared trays. Spray the zucchini fries with the oil (this will make the coating golden brown and crisp).
- Bake zucchini fries for 15 minutes, then turn them over and bake for another 10 to 15 minutes (until crispy and golden brown).
- Serve warm with your favorite dipping sauce.
Donna’s Notes
Nutrition
All nutritional information is based on third party calculations and is only an estimate. Each recipe’s nutritional value will vary depending on the ingredients used, measuring methods, and portion sizes.
Originally published July 2024
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Absolutely love these keto zucchini fries! So easy and delicious!
Hi Paisley!
Glad that you enjoyed the recipe!
TSRI Team Member,
Devlyn