These baked Zucchini Fries with Parmesan are a crispy, flavorful side dish without the carbs. A delicious and healthy alternative to French fries—no frying required!
Why These Fries are Best
Who doesn’t love fries? Crispy, golden brown, salt-dusted spears of potato are the ultimate comfort food. But if you’re trying to live a healthier lifestyle, you might be looking for a few alternatives to satisfy your craving for something fresh from the fryer.
After making these Baked Zucchini Fries, I can say with confidence: these are the best healthy vegetable “fries” out there. Not only are they a lightened up substitute for traditional fries—these zucchini sticks are a flavorful, crave-worthy side dish in their own right!
- Golden brown and crispy on the outside.
- Fluffy and soft on the inside.
- Perfectly seasoned.
- NO breadcrumbs or white flour.
- Baked, not fried.
- Covered in tangy Parmesan cheese!
Here’s what you need to make this low carb breaded zucchini recipe.
- Zucchini – Small zucchini are best because they have no seeds (or smaller seeds).
- Olive oil – Adds flavor and makes the fries crispy.
- Eggs – Helps the breading stick to the zucchini.
- Coconut flour and almond flour – Creates the crispy breading.
- Seasonings – We use salt, cayenne pepper and garlic powder.
- Parmesan cheese – For that cheesy, nutty flavor we love.
Tips and Tricks
Making Zucchini Fries in the oven is super easy. Dip zucchini sticks in a beaten egg mixture, then dredge them with breading. Bake until golden brown on both sides.
These fries are best served hot, fresh from the oven. They come out so crispy and delicious that you won’t be able to resist eating them all up anyway!
Serve Zucchini Fries with sugar free ketchup or this low carb ranch dressing. They’re the perfect side dish for meats like steak, grilled chicken tenders and burgers. (Speaking of burgers, did you know we have a recipe for low carb buns to lighten up your next burger night?)
A fresh batch of zucchini fries makes a delicious appetizer or party finger food, too. Your guests will love having a healthier option that just happens to be gluten free and vegetarian!
That depends on the size of your zucchini. Small zucchini tend to be seedless or have very small seeds. In that case, there’s no need to remove the seeds. If you’re using a medium or large zucchini with lots of visible seeds, you should scoop the seeds out before slicing it into spears.
No need to peel the zucchini. Keeping the peel on gives this zucchini side dish an extra boost of vitamins and fiber!
We recommend eating your baked zucchini spears when they are hot and fresh. If you have leftovers, store them in an airtight container in the refrigerator.
Heat leftover breaded zucchini in a pan on the stove with olive oil until warm.
Baked zucchini fries are a healthier alternative to most battered and fried vegetables. They contain a fraction of the calories and carbs of French fries with an added boost of vitamins and antioxidants.
Yes. Our zucchini fries have very few net carbs and no added sugars, making them suitable for keto diets.
More Low Carb Appetizers
- Gluten Free Garlic Bread
- Vegan Cashew Queso
- Garlic Parmesan Wings
- Jalapeno Poppers
- Gluten Free Stuffed Mushrooms
- 2 Tablespoons olive oil
- 2 medium zucchini
- 2 large eggs
- 1 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 1 cup almond flour
- 1/3 cup coconut flour
- 2/3 cup grated parmesan cheese
- Preheat oven to 400 degrees F. Line a cookie sheet with foil, and/or grease with olive oil. Set aside.
- Slice zucchini into sticks.
- Beat eggs, salt, garlic powder, and cayenne pepper in a small, shallow bowl. Set aside.
- In a separate shallow dish combine almond flour, coconut four, and parmesan cheese. Set aside.
- Coat each zucchini fry by dipping in egg mixture then in flour mixture. Place on prepped cookie sheet. If desired, spray with an olive oil spray (or drizzle with additional oil for a golden appearance).
- Bake for 15 minutes, turn them over and bake an additional 10-15 minutes.
- Serve hot with sugar free ketchup or sugar free ranch dressing!
- Try to choose small-medium zucchini as they tend to have no seeds (or very tiny seeds). If your zucchini are larger you will need to scoop out and remove the seeds, then slice into sticks.
- Best when crispy and fresh. Reheat leftovers in a skillet with olive oil.
- Store in airtight container in refrigerator for up to 4 days.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 263Total Fat: 20gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 72mgSodium: 441mgCarbohydrates: 12gFiber: 4gSugar: 3gProtein: 11g
These Keto Zucchini Fries are coated with Parmesan and baked to crispy perfection!