why make this recipe
This keto and gluten free zucchini fries recipe makes a light, tasty snack or side. It uses simple ingredients and bakes in the oven. The fries are low in carbs, crisp, and ready fast. It is an easy way to eat more vegetables and still enjoy a crunchy treat.
introduction
These zucchini fries are coated in freshly grated parmesan and baked until golden. They use egg and cheese instead of breadcrumbs, so they stay low carb and gluten free. You can make them in about 30 minutes from start to finish. They are best eaten warm and crisp.
how to make Keto & Gluten Free Zucchini Fries
- Preheat the oven and line a rimmed baking sheet with parchment paper.
- Wash and trim zucchinis. Cut each into spears about a few inches long. Pat dry and lightly salt.
- Whisk the egg in a shallow bowl. In another bowl mix the finely grated parmesan, garlic powder, and red pepper flakes (if you want heat).
- Dip each zucchini spear in the egg, shake off excess, then press into the parmesan mix to coat. Place spears on the lined sheet a few inches apart.
- Bake at 400°F (200°C) for about 20 minutes until golden brown. Serve immediately while warm with your favorite dip.
Ingredients :
- 2 medium zucchinis, (about 10 ounces)
- Few pinches of salt
- 1 egg
- 3/4 cup freshly grated parmesan cheese (finely grated with smallest grater hole (freshly grated produces the best results))
- 1/2 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes (optional)
Directions :
Get started: Pre-heat the oven to 400 degrees and line a rimmed baking sheet with parchment paper.
Cut the zucchini: Rinse zucchinis and trim off the ends on each. Cut each zucchini in half, lengthwise. Then, cut each of those halves in half again, and then one more time to get thinner spears. Finally, cut each of the spears in half so they’re a few inches long. You should have a total of 16 spears per zucchini. Lightly season with salt. Before dipping in mixtures, be sure to dry them with a paper towel.
Make the fries: In a shallow bowl, whisk an egg and set aside. In another bowl, stir together freshly grated parmesan, garlic powder and red chili flakes (optional). After, dip each zucchini spear in whisked egg and shake off any excess egg before dipping in parmesan mixture. Roll spear in the parmesan mixture and place on lined baking sheet a few inches apart from one another.
Bake and serve: When done, place pan in oven and bake for roughly 20 minutes, until golden brown. We usually bake for a full 20 minutes. As soon as they’re done baking, remove from oven and serve immediately (best to eat while still warm). Serve with favorite dipping sauce.
how to serve Keto & Gluten Free Zucchini Fries
Serve warm so they stay crispy. Good dips: marinara, ranch, garlic aioli, or a spicy mayo. Place on a plate with a small bowl of dip in the center. They also work well as a side with grilled chicken or burgers.
how to store Keto & Gluten Free Zucchini Fries
Cool completely before storing. Place in an airtight container and keep in the fridge for up to 3 days. To reheat and keep them crisp, warm on a baking sheet in a 375°F (190°C) oven for 5–8 minutes or use an air fryer for a few minutes.
tips to make Keto & Gluten Free Zucchini Fries
- Pat zucchini dry so the coating sticks and fries get crispy.
- Use freshly grated parmesan for the best texture and flavor. Pre-grated cheese can have fillers that change the result.
- Do not crowd the baking sheet. Leave space so air circulates.
- If you like extra crunch, press the parmesan mixture firmly onto each spear.
- Watch the oven the first time you make them; oven times vary.
variation (if any)
- Add 1/4 teaspoon onion powder or Italian seasoning to the parmesan mix.
- Use a mix of parmesan and finely shredded cheddar for a different flavor.
- To make them spicy, add more red pepper flakes or a pinch of cayenne.
- For a nutty low-carb crust, mix a small amount of finely ground almond flour with the parmesan.
FAQs
Q: Can I air fry these zucchini fries?
A: Yes. Air fry at 375°F (190°C) for about 8–10 minutes, checking for golden color. Do not crowd the basket.
Q: Can I use frozen zucchini?
A: Fresh zucchini works best. Frozen zucchini holds water and will make the coating soggy.
Q: Can I make these without egg?
A: The egg helps the cheese stick. For an egg-free version, try using a thin coating of mayonnaise or a plant-based binder, but results may differ.
Q: How do I stop the fries from getting soggy?
A: Dry the zucchini well, do not overcrowd the pan, and serve right away. Reheat in the oven to restore crispness.
Conclusion
For more ideas and cooking methods for zucchini fries, see Keto Zucchini Fries – Air Fryer, Fry, or Bake – Kicking Carbs.