Per serving:341 calories, 9.6 g protein, 9.2 g carbohydrates, 31 g fat
Ingredients
3 cups olive oil (for deep frying)
1 lb zucchini
1 large egg
1 Tbsp water
½ cup almond flour
1 tsp pink Himalayan salt
½ tsp onion powder
½ tsp garlic powder
½ cup Parmesan cheese, grated
¼ cup sour cream
2 Tbsp fresh chives, minced
Directions:
Pour olive oil into saucepan and heat over medium-high heat.
Cut zucchini into 3-inch strips about half an inch thick.
Combine egg and water in small bowl and whisk until well blended.
In a shallow dish, combine almond flour, salt, onion powder, garlic powder, and Parmesan cheese.
Dip zucchini sticks into egg wash, then coat with almond flour mixture.
Carefully place coated zucchini strips into saucepan and fry until golden brown.
Remove Zucchini Fries from oil and place on paper towels to drain excess oil.
In separate bowl, prepare dipping sauce by mixing sour cream and chives.
Serve Zucchini Fries hot with dipping sauce on side.
Recipe tips:
Instead of frying zucchini in a saucepan, you can make air fryer zucchini fries. Simply place the zucchini in a preheated air fryer at 375 degrees F (190 degrees C) for 10 to 15 minutes.
You can substitute almond flour breading with crushed pork rinds or coconut flour to create a different flavor profile and texture.
Add Italian seasoning or cayenne pepper to the Parmesan mixture for an extra layer of flavor.
Keto Zucchini Fries Recipe
Are you looking for a crunchy, savory side dish that fits your Healthy Keto® lifestyle?
These Keto Zucchini Fries are exactly what you need. Well-seasoned and baked to golden perfection, they satisfy carb cravings without interfering with fat burning.
Why you’ll love this keto-friendly recipe
French fries are a popular comfort food beloved for their crispy, delectably browned exterior and soft, flavorful interior.
Unfortunately, traditional fries are high in carbs and unsuitable for a ketogenic diet.
However, this low-carb Zucchini Fries recipe lets you indulge in a keto-friendly side dish or appetizer that satisfies your craving without compromising your carb count.
Zucchinis are an excellent keto-approved substitute for regular potatoes that aren’t just low in carbs but also offer essential vitamins and minerals.
According to the U.S. Department of Agriculture (USDA), one cup of raw zucchini contains only 2.6 grams of net carbs while providing high concentrations of vitamin C, potassium, and magnesium.
"Potassium is an essential electrolyte needed to maintain hydration and proper muscle function, while magnesium is involved in energy production and bone health," explains Dr. Berg.
Additionally, this recipe uses almond flour instead of wheat bread crumbs or all-purpose flour as a coating, making it a gluten-free option suitable for individuals with metabolic disorders, such as diabetes and insulin resistance.
This is confirmed by a study published in the Journal of Food Science and Technology, which found that almond flour has a low glycemic index (GI) and helps regulate blood sugar and insulin levels.
Blending almond flour, grated Parmesan cheese, and aromatic spices results in a mouthwatering coating that perfectly complements the tender texture of zucchini.
What’s more, these Zucchini Fries deserve high recipe ratings for their versatility, as they can easily be customized to your taste preferences.
Enjoy them with your favorite low-carb dips and sauces, such as homemade marinara, sugar-free ranch dressing, or guacamole.
With just a few ingredients and 30 minutes of your time, you can create a satisfying treat that won't kick you out of ketosis.
What to serve with Keto Zucchini Fries
The delectable flavors of these Zucchini Fries complement a variety of main dishes as they offer a light, crispy texture that pairs well with anything from grilled meat to fresh salads.
Here are several nutritious options to serve alongside these low-carb Zucchini Fries.
Ketogenic Mini-Burgers
Pairing Keto Zucchini Fries with Ketogenic Mini-Burgers makes for a mouthwatering and nutritious take on a classic junk food combination.
These juicy mini-burgers, loaded with protein and sharp cheese, enhance the zesty flavors of the fries, creating an irresistible feast.
With an assortment of fresh vegetables, silky hummus, and soft keto bread, this sandwich offers a decadent blend of textures and tastes.
For a completely vegan treat, substitute the eggs in the Keto Zucchini Fries coating with a mixture of flaxseed meal and water or aquafaba.
Tuna Salad Sandwich
For a lighter option, serve these Zucchini Fries alongside a Tuna Salad Sandwich.
Flaky tuna, combined with silky mayonnaise served on fluffy Keto Bread, elevates the seasoned fries by adding a rich, creamy contrast to their crisp, savory bite.
What’s more, this recipe is ideal for busy days when you need a quick and easy lunch option.
Keto Hot Wings
Whether you're hosting a party or craving finger-lickin' good wings, these Keto Hot Wings will surely be a hit!
Simply season chicken wings with salt and pepper, bake until crispy, then toss in homemade hot sauce for a fiery twist. Serve wings with Zucchini Fries for a scrumptious dish ideal for game day or school nights.
Sauteed mushrooms, onions, garlic, and seasoned grass-fed ground beef come together in a rich sauce made with heavy whipping cream and aromatic seasonings.
The blend of cumin, oregano, and paprika adds a burst of flavor that pairs flawlessly with Zucchini Fries.
The combination of tender shrimp and cauliflower grits is loaded with buttery goodness and vibrant spices, making every mouthful a delightful experience.
For a peppery kick, top this dish off with fresh arugula and pair it with crunchy Zucchini Fries for a truly unforgettable meal.
Keto Seared Salmon with Dijon Herb Butter
Salmon is packed with protein, omega-3 fatty acids, and essential nutrients, making it a true superfood that should regularly be included in your keto meal plan.
This Keto Seared Salmon recipe takes this oily fish to the next level with an aromatic herb butter infused with dill, lemon juice, and Dijon mustard.
Serve with a side of crispy Zucchini Fries for a well-rounded lunch that’ll satisfy your cravings while keeping you on track with your keto goals.
Keto-Friendly Italian Pork Chops
Jazz up your dinner with Keto-Friendly Italian Pork Chops, baked to perfection and topped with roasted red peppers and melted mozzarella cheese.
Elevate the Italian flavors by pairing it with crispy Zucchini Fries for a delicious, crowd-pleasing meal that’s sure to become a family favorite.
Storing and reheating tips
It's hard to resist finishing these crispy, savory Zucchini Fries in one sitting.
But if you do have leftovers, transfer them to an airtight container and refrigerate for up to three days or freeze for up to two months.
To reheat, place the fries in a preheated oven at 375 degrees F (190 degrees C) until they're warmed through and regain their crispy texture.
Alternatively, reheat them in an air fryer for 2 to 3 minutes at 380 degrees F (193 degrees C). It’s best to avoid using the microwave as this can result in soggy fries.
More keto-friendly alternatives to French fries
If you're craving fries but want to stick to your Healthy Keto® diet, try these delicious recipes that won’t throw you off track:
Vegan Baked Avocado Fries: Replace zucchini with avocado and enjoy an irresistible treat suitable for those following a plant-based diet.
Keto Cajun Waffle Fries: Made with shredded cauliflower, these waffle fries are a fun twist on classic French fries without the added carbs.
Final thoughts
These Keto Zucchini Fries are quick, easy, and made with nutritious low-carb ingredients, including zucchini, almond flour, and Parmesan cheese.
Serve these addictive low-carb fries with your favorite entrees, such as Ketogenic Mini-Burgers, Tuna Salad Sandwiches, or Keto-Friendly Italian Pork Chops.
FAQ
1. Are Keto Zucchini Fries gluten-free?
Yes, this recipe is entirely gluten-free since it uses almond flour instead of wheat-based flour.
2. Is zucchini considered keto-friendly?
Yes, zucchini is a low-carb vegetable with just 2.6 grams of net carbs per cup, making it an excellent choice for the Healthy Keto® diet.
3. Does zucchini have health benefits?
Zucchini is a nutrient-rich powerhouse packed with vitamin C, potassium, and antioxidants. Its anti-inflammatory properties and potential to support digestive functions make it a versatile and health-boosting addition to any meal.
4. Is fried zucchini healthier than french fries?
Yes, fried zucchini is generally healthier than French fries as it’s lower in carbs and provides more fiber. Unlike French fries, zucchini won’t trigger blood sugar spikes, making it a better choice for those with diabetes and individuals following a low-carb ketogenic diet.
5. Can I bake zucchini fries?
Yes, you can bake zucchini fries in the oven or air fryer as an alternative to deep frying. Baked zucchini fries reduce oil usage, making them a nutritious choice while still delivering a satisfying crunch.
6. Can I prepare zucchini fries ahead of time?
Yes, you can prepare zucchini fries ahead of time and store them in the fridge or freezer. Just make sure to reheat them properly to maintain their crispiness, and avoid using the microwave, as it can cause soggy fries.
