Crispy Parmesan Zucchini Fries

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!
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I love zucchini – always have, even before my keto days. Baked zucchini a la Thomas Keller is something I could very easily eat daily and never get tired of it! Fried zucchini has always been a favorite but the traditional breaded and deep-fried in less that healthy oils certainly aren’t keto-friendly. This keto zucchini fries recipe uses some of my favorite keto hacks for delicious and crispy zucchini fries that are a great low carb snack when dipped in a keto-friendly marinara sauce, like Rao’s or in ranch as pictured.


Thanks to pork rinds which make a fantastic breadcrumb alternative and air fryers, you can make delicious, keto zucchini fries at home without the heavy breading and poor quality oils. No air fryer? No problem! These turn out fabulously in the oven too! I like to broil them if using the oven for the last minute or two for extra color and crispness!

In addition to being a versatile, low carb veggie, zucchini is also rich in a variety of nutrients and high in antioxidants. Thanks to a high water and fiber content, zucchini also contributes to keeping your digestion in check and also has been shown to improve vision, heart health and more! We’ve got two keto zucchini fries recipes below – you can make either in the air fryer or oven!

Mangia!

Zucchini French Fries

This keto zucchini fries recipe uses some of my favorite keto hacks for delicious and crispy zucchini fries that are a great low carb snack when dipped in a keto-friendly marinara sauce, like Rao's or in ranch as pictured.
5 from 1 vote
Prep Time 10 mins
Cook Time 23 mins
Total Time 33 mins

Ingredients
  

  • 2 medium zucchini
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 3/4 cup parmesan cheese grated
  • 1 large egg beaten

Instructions
 

  • Preheat oven to 425 degrees. line a baking sheet with foil. Place a rack onto baking sheet to keep zucchini crispy.
  • Keep slicing each zucchini in half lengthwise, until you have created eight long sticks of similar size. Then cut sticks in half again across the middle, making sixteen pieces (per zucchini).
  • In a medium bowl mix salt, pepper, garlic powder, and cheese together. In a separate medium bowl add the beaten egg. First dip each stick in the egg (shaking off excess). Second, press each side into the spices.
  • Place spaced apart on the rack in s single layer.
  • Bake 20 minutes, flipping fries and rotating pan halfway through until browned and crispy.
  • Turn oven to broil and broil 2-3 minutes until dark golden.
Tried this recipe?Let us know how it was!

Crispy Zucchini Fries

5 from 1 vote
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 4
Calories 106 kcal

Ingredients
  

  • 2 medium zucchini
  • 1/4 tsp pink salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1/2 cup pork rinds crumbled
  • 1/2 cup parmesan cheese grated
  • 1 large egg beaten

Instructions
 

  • Preheat oven or air fryer to 425 degrees. Line a baking sheet or air fryer tray with foil.
  • Sllice each zucchini in half lengthwise and continue slicing until you have eight long sticks of equal size. Then cut sticks in half again across the middle, making sixteen pieces (per zucchini). You can also cut them in circles based on preference.
  • In a medium bowl mix salt, pepper, garlic powder, crumbled pork rinds and parmesan cheese together. In a separate medium bowl add the beaten egg.
  • Dip each piece of zucchini in the egg and shake off any excess. Then, press each side into the pork rind and cheese mixture.
  • Place on the baking sheet or tray in a single layer.
  • Bake 20 minutes – 12 minutes if using air fryer, flipping fries halfway through until browned and crispy.
  • Serve with no sugar added marinara sauce or ranch dressing on the side.

Nutrition

Calories: 106kcalCarbohydrates: 4gProtein: 10gFat: 6gSaturated Fat: 3gCholesterol: 65mgSodium: 438mgPotassium: 287mgFiber: 1gSugar: 3gVitamin A: 370IUVitamin C: 18mgCalcium: 172mgIron: 1mg
Tried this recipe?Let us know how it was!

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