Low-Carb Keto Crispy Baked Zucchini Fries

This post may contain affiliate links. See Disclosure

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.

Sign up below to join our newsletter if you want to be notified when a new recipe is posted🙂

If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan. You’ll get 5 days worth of recipes and eat for under $5 per day!

If you need a little more hand holding and want something longer term, you may be interested in our 4 week keto meal prep course. It comes with 4 weeks of keto meal plans (1200, 1500 and 1800 calorie levels), weekly keto grocery lists, 40 keto recipe ebook, how to meal prep ebook, videos and more!

Or if you’ve been doing keto for a while and just need a little help meal planning, we’ve got you covered! Get 1 week of keto meal plans for free!

If you loved this post or any of our recipes, please leave a comment below. We love hearing from you! You can also tag #theketoqueens on social media. To stay up-to-date, FOLLOW US on Instagram @theketoqueens, Twitter, and Facebook.

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.

5 from 4 votes

Print Pin Rate

Prep Time: 35 minutes

Cook Time: 25 minutes

Total Time: 1 hour

Servings: 4 servings

Author: Faith Gorsky

Tried this recipe?Mention @TheKetoQueens or tag #TheKetoQueens!

Ingredients

• ▢ Avocado oil spray
• ▢ 1 ½ oz pork rinds
• ▢ 1 oz freshly-grated Parmesan cheese
• ▢ ¾ cup almond meal or flour
• ▢ ¾ teaspoon italian seasoning
• ▢ ¾ 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

Calories: 267kcal | Carbohydrates: 9.5g | Protein: 18.2g | Fat: 18.7g | Saturated Fat: 485g | Polyunsaturated Fat: 5.5g | Sodium: 345mg | Fiber: 4g

Keyword keto appetizer, keto zucchini fries, low carb zucchini fries

Course Appetizer

Cuisine American