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Home Recipes Side Dishes

Low-Carb Keto Crispy Baked Zucchini Fries

Low-Carb Keto Crispy Baked Zucchini Fries Overhead View
Posted on June 29, 2018 By Faith Gorsky
Jump to RecipePrint Recipe

Low-Carb Keto Crispy Baked Zucchini Fries are sure to become your new favorite appetizer!

Low-Carb Keto Crispy Baked Zucchini Fries Overhead View

One of our favorite appetizers is deep fried zucchini…or at least it was before going keto! We knew we wanted to come up with a low-carb version, and we focused on developing the perfect “breadcrumb” blend (which we think we did!). Then we roast the breaded zuke sticks in a hot oven with a little spritz of healthy avocado oil. We serve our “fries” up with low-carb marinara or homemade ranch dressing!

In This Article

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  • Is Zucchini Keto and Low-Carb?
  • How To Make Crispy Baked Zucchini Fries
  • Low-Carb Keto Crispy Baked Zucchini Fries

Is Zucchini Keto and Low-Carb?

We love incorporating zucchini into keto cooking and use it to make things like “macaroni” and cheese and keto pizza!

According to the USDA National Nutrient Database, nutrition information for a 100g serving of zucchini is as follows: 17 calories, 1.21g protein, .32g total fat, .08g saturated fat, 3.11g total carbs, 1g fiber, 2.11g net carbs, 18mg magnesium, 261mg potassium, and 8mg sodium.

Front View of Low-Carb Keto Crispy Baked Zucchini Fries

How To Make Crispy Baked Zucchini Fries

Zucchini fries are easy to make, especially in the oven! We find that cooking at a fairly high temperature yields crispy, golden results without the need to deep fry. We have a special method that helps the “breadcrumbs” (in this recipe, a mixture of pork rinds, Parmesan cheese, and almond meal is used to simulate breadcrumbs) stick to the zucchini.

Cutting the Zucchini

First things first, you’ll want to cut your zucchini into fries. The easiest way to do this is to trim off both ends of the zucchini. Cut the zucchini in half across the middle. Cut each half lengthwise into quarters and you’ll end up with log-shaped zucchini fries.

Coconut Flour Dusting and Eggwash To Help the Breadcrumbs Stick

We have a few tricks to help the breadcrumb mixture stick to the zucchini: 1) pat the zucchini completely dry with paper towels, 2) lightly dust the zucchini with coconut flour, and 3) coat the zucchini in beaten eggs. Then the zucchini is ready for breading!

The “Breadcrumb” Mixture (Keto-Style)

We’ve tried a few different keto-friendly “breadcrumb” mixtures and this one is by far our favorite; it tastes like seasoned Italian breadcrumbs! First we grind pork rinds in a food processor, then we pulse in Parmesan cheese, almond meal or flour, dried Italian herb mix, and garlic powder. It’s as easy as that!

How Long to Bake Zucchini Fries

We get the best results baking zucchini fries at 425F for about 25 minutes, flipping once halfway through to ensure both sides are golden and crispy.

Close Up of Low-Carb Keto Crispy Baked Zucchini Fries

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Low-Carb Keto Crispy Baked Zucchini Fries Overhead View

Low-Carb Keto Crispy Baked Zucchini Fries

Low-Carb Keto Crispy Baked Zucchini Fries are sure to become your new favorite appetizer! They're crispy and loaded with flavor, not carbs.
Author: Faith
Servings: 4 servings
Calories: 267
Prep Time: 35 minutes mins
Cook Time: 25 minutes mins
Total Time: 1 hour hr
Print Pin Rate

Ingredients

  • Avocado oil spray
  • 1 1/2 oz pork rinds
  • 1 oz freshly-grated Parmesan cheese
  • 3/4 cup almond meal or flour
  • 3/4 teaspoon italian seasoning
  • 3/4 teaspoon garlic powder
  • 2 large eggs beaten
  • 1 pound zucchini about 3 smallish zucchini, each cut into 8 logs
  • 2 teaspoons coconut flour

Serving Ideas:

  • Low-carb ranch dressing
  • Low-carb marinara sauce

Instructions

  • Preheat the oven to 425F. Line a large baking sheet with foil and lightly spray it with avocado oil.
  • Process the pork rinds in a food processor until they form crumbs. Add the Parmesan, almond meal, dried Italian herb mix, and garlic powder, and pulse a couple times to combine. Transfer to a shallow bowl and set aside.
  • Beat the eggs in a shallow bowl and set aside.
  • To cut the zucchini, trim both ends off. Cut the zucchini in half across the middle, and then cut each half into quarters lengthwise, so you end up with 4 “logs”. Pat the zucchini dry with paper towels.
  • Add the zucchini to a large zip-top plastic bag. Sprinkle in the coconut flour, seal the bag, and toss to coat the zucchini.
  • Working with one zucchini log at a time, shake off the excess coconut flour, dip it in the egg (and let the excess egg drip off), and then coat it in the pork rind mixture. Place it on the prepared baking sheet. Continue this way until all the zucchini is coated.
  • Lightly spray the tops of the zucchini fries with avocado oil.
  • Bake until the zucchini is golden and crispy, about 25 minutes, flipping once halfway through.
  • Serve the fries warm with low-carb ranch dressing or marinara sauce.

Notes

  • 5.5g net carbs per serving
Nutrition Facts
Low-Carb Keto Crispy Baked Zucchini Fries
Amount Per Serving
Calories 267 Calories from Fat 168
% Daily Value*
Fat 18.7g29%
Saturated Fat 485g3031%
Polyunsaturated Fat 5.5g
Sodium 345mg15%
Carbohydrates 9.5g3%
Fiber 4g17%
Protein 18.2g36%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Appetizer
Cuisine: American
Keyword: keto appetizer, keto zucchini fries, low carb zucchini fries
Tried this recipe?Mention @TheRealKetoQueens or tag #TheKetoQueens!

Low-Carb Keto Crispy Baked Zucchini Fries Long Pin

I want to start keto!

Let's do this together! In a month you'll be happy you started. Take it one step at a time:

  1. Read this article about keto. It'll answer a ton of your questions.
  2. Calculate your macros. It's easy and we'll walk you through it.
  3. Find out what foods are keto. It's more than you might think!
  4. Put together your keto meal plan. Go with recipes you love, and try some new things too.
  5. Make your keto shopping list.
  6. Grocery shop. Cook. Enjoy. And reap the benefits of keto.

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Reader Interactions

5 from 3 votes

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Comments

  1. Lynn D says

    5 stars
    FANbloodyTASTIC!!!! Better than Carl’s Jr.’s with none of the guilt. I didn’t have Italian Seasoning so substituted Pizza Seasoning. It was GRRREAT.

    Reply
    • Lara says

      Hi Lynn, we’re so happy you loved them!

      Reply
  2. saji says

    5 stars
    Loved the recipe. I am sure you will love this keto diet.

    Reply
  3. Susan says

    Sorry is this is a silly question. Is Italian Herb Mix the same as Italian Seasoning? Thank You

    Reply
    • Lara says

      Hi Susan,

      It is 🙂

      Reply
  4. Jo Anne says

    5 stars
    These were amazing!

    Reply
    • Lara says

      Jo Anne,

      We’re so happy you loved them!

      Reply
  5. Buyviagra says

    5 stars
    Faith Gorsky, thanks so much for the post.

    Reply
  6. Meadowhomes says

    5 stars
    Thank you!

    Reply

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Hi! I'm Faith.

Hello! Whether you’re a keto newbie, already keto-adapted, or just keto-curious, you’re in the right place. Here at The Keto Queens, we share keto lifestyle tips, informative tidbits, and of course tasty low carb and keto recipes that your whole family will love. We want to inspire you, and show you that you can do this! Welcome to the family.

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