Low-Carb Keto Crispy Baked Zucchini Fries are sure to become your new favorite appetizer!
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!
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.
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.
- Avocado oil spray
- 1½ oz (43 g) pork rinds
- 1 oz (28 g) freshly-grated Parmesan cheese
- ¾ cup almond meal or flour
- ¾ teaspoon dried Italian herb mix
- ¾ teaspoon garlic powder
- 2 large eggs, beaten
- 1 lb/450 g (about 3 smallish) zucchini, each cut into 8 logs
- 2 teaspoons coconut flour
- Low-carb ranch dressing
- Low-carb marina sauce
- 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.
Thank you!
Faith Gorsky, thanks so much for the post.