Keto Zucchini Fries Recipe – Low Carb Yum


Ditch those carby-filled fries and munch on these delicious keto zucchini fries! Coated with a crispy pork rind and parmesan crust, they make for the perfect, crunchy appetizer or snack. Enjoy with your favorite sugar-free dipping sauce!

zucchini fries on a wooden board with dipping sauces in the background.

Today’s recipe is from Georgina at Step Away from the Carbs.

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Why you’ll love this keto zucchini fries recipe

  • Yummy french fry alternative: Breaded zucchini fries make for a crunchy and satisfying snack food. They smell like regular fries and taste just like them, too! I also love making fries from other vegetables, like turnip fries and asparagus fries.
  • Crispy pork rind coating: I *love* the crunch and flavor that pork rind crumbs give to anything, so for this recipe, I changed it from my original and made the coating a combination of pork rinds and parmesan.
  • Versatile serving: You can serve these crispy veggies as a snack with a sour cream dipping sauce or low-carb ketchup or as an accompaniment to steak or grilled fish.
  • Baked, not fried: These baked zucchini fries are super easy to make in the oven, saving you time, effort, and clean-up!
  • Gluten-free: This gluten-free fried zucchini is both celiac and keto diet-friendly.
close-up of pile of zucchini fries on a wooden board.close-up of pile of zucchini fries on a wooden board.

Ingredients in keto zucchini fries

Here’s everything that goes into these crispy zucchini fries:

Zucchini 

Zucchini is a fabulous keto vegetable because it’s naturally low-carb and super versatile for both baking and cooking. 

Eggs

Eggs offer these fries a bit of protein while helping create their delicious coating. 

Heavy cream

I opt for heavy cream in this batter for its high-fat content. 

Pork rinds

Pork rinds make an excellent crunchy coating without excess carbs. They’re a good substitute for panko crumbs in traditional breaded recipes. 

Parmesan cheese

A bit of parmesan cheese gives incredible flavor to these crunchy zucchini fries.

overhead shot of ingredients needed to make zucchini fries.overhead shot of ingredients needed to make zucchini fries.

Cooking tips

  • Blend pork rinds in a food processor for the finest blend. 
  • Make zucchini fries and serve immediately for the best crunch. 
  • Reheat zucchini fries in the air fryer for the tastiest leftovers. 

How to make keto zucchini fries

Ready to get cooking? Here’s how to make these tasty baked zucchini fries:

Step 1: Prep your zucchini

Prepare the zucchini by removing each end and then cutting it in half. Cut each along the long edge, then slice those pieces into wide matchsticks. 

Tip: Try to keep at least some of the peel attached to each piece, as this helps the fries keep their shape.

overhead of zucchini cut into sticks on a wooden board.overhead of zucchini cut into sticks on a wooden board.

Step 2: Combine liquids 

Beat eggs and cream together in a bowl and set aside. You’ll be using the mixture to dip the sliced zucchini in before breading.

heavy cream and eggs in a glass bowl before mixing.heavy cream and eggs in a glass bowl before mixing.

Step 3: Blend breadcrumbs 

Make the pork rinds into breadcrumbs by whizzing them up in a food processor. I’ve tried being lazy in the past and bashed them around with a meat tenderizer, but having them fine is much better for this recipe!

Add parmesan to the pork rinds, and whizz again. Transfer the breadcrumb mixture to a second bowl.

ground pork rinds and parmesan cheese in a food processor.ground pork rinds and parmesan cheese in a food processor.

Step 4: Coat zucchini fries

Dip each zucchini stick into the egg mixture and then into the pork rind mixture. 

Once breaded, place the keto zucchini fries on a baking rack set inside a prepared baking sheet. Repeat with the rest of the zucchini.

breaded zucchini sticks on a baking sheet before going in the oven.breaded zucchini sticks on a baking sheet before going in the oven.

Step 5: Bake zucchini fries

Roast them in a preheated oven for 15-20 minutes until they start to turn crispy at the edges.

Serve immediately and enjoy this tasty low-carb recipe!

zucchini fries on a baking sheet after coming out of the oven.zucchini fries on a baking sheet after coming out of the oven.

How to serve gluten free zucchini fries

These baked parmesan zucchini fries are best enjoyed with freshly grated parmesan cheese and a low-carb dipping sauce. 

low carb zucchini fries piled on top of each other on a wooden board.low carb zucchini fries piled on top of each other on a wooden board.

I recommend a keto marinara sauce, whipped ricotta dip, or jalapeno ranch dip

hand holding a zucchini fry ready to dip into tomato sauce.hand holding a zucchini fry ready to dip into tomato sauce.

Variations

  • Add extra flavor to your baked zucchini fries with spices like Italian seasoning, garlic powder, onion powder, cayenne pepper, salt, and pepper. 
  • Fry your zucchini fries in vegetable oil for a crunchy, high-fat coating. 
  • Use an almond flour bread crumb for vegetarian zucchini fries. 
overhead of zucchini fries on a wooden board with side cups of dipping sauces.overhead of zucchini fries on a wooden board with side cups of dipping sauces.

FAQs

These are the most common questions I get about these delicious low-carb zucchini fries.

How do you get the crispiest zucchini fries?

Achieving the crispiest zucchini fries is essential for this snack! Here are a few tips:

– Choose a firm zucchini
– Deep fry for the crispiest coating
– Avoid overcrowding the baking tray, frying basket, etc. 
– Cut even zucchini slices for uniform cooking
– Remove excess moisture from zucchini by salting them

overhead of low carb zucchini fries on a wooden board with dipping sauces.overhead of low carb zucchini fries on a wooden board with dipping sauces.

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Recipe

close-up shot of pile of low carb zucchini fries on a plate.close-up shot of pile of low carb zucchini fries on a plate.

Keto Zucchini Fries

Ditch those carby-filled fries and munch on these delicious keto zucchini fries! Coated with a crispy pork rind and parmesan crust, they make for the perfect, crunchy appetizer or snack. Enjoy with your favorite sugar-free dipping sauce!

Prep Time:10 minutes

Cook Time:20 minutes

Total Time:30 minutes

Course: Appetizer, Side Dish

Cuisine: American

Diet: Gluten Free

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Instructions

  • Preheat the oven to 400F.

  • Cut the zucchini into matchsticks, ensuring that each stick has some peel left on.

  • Add the eggs and cream to a bowl and stir well.

  • Place the pork rinds in a food processor and process into breadcrumbs. Add the Parmesan, process again, then place them in a second bowl.

  • Dip each piece of zucchini into the egg mixture, then the pork rind mixture, and then place on a baking rack over a baking sheet.

  • Roast for 15-20 minutes until starting to crisp at the edges. Serve warm.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1serving | Calories: 131 | Carbohydrates: 3g | Protein: 11g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 104mg | Sodium: 117mg | Potassium: 320mg | Fiber: 1g | Sugar: 3g | Vitamin A: 300IU | Vitamin C: 13.2mg | Calcium: 20mg | Iron: 0.7mg

Additional Info


Net Carbs:
2
g

|

% Carbs:
6.5
%

|

% Protein:
35.5
%

|

% Fat:
58.1
%

|

SmartPoints:
4

Values

Array
(
    [serving_size] => 1
    [calories] => 131
    [carbohydrates] => 3
    [protein] => 11
    [fat] => 8
    [saturated_fat] => 2
    [polyunsaturated_fat] => 1
    [monounsaturated_fat] => 2
    [cholesterol] => 104
    [sodium] => 117
    [potassium] => 320
    [fiber] => 1
    [sugar] => 3
    [vitamin_a] => 300
    [vitamin_c] => 13.2
    [calcium] => 20
    [iron] => 0.7
    [serving_unit] => serving
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com – Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

Post updated February 26, 2024 with new images and additional recipe information. First published on June 17, 2020.



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