These crispy keto zucchini fries elevate this vegetable into a very flavorful and quite irresistible snack.
Ready in about 40 minutes, they are also surprisingly easy to make! You can serve them as an appetizer, a snack, or a side dish.
I love zucchini! It's obviously wonderful when in season, young and firm and almost sweet. But I'm often tempted to buy it when not in season, knowing full well that it will be less flavorful, more watery, and just not as good.
Whether in season or not, these fries are fabulous. They are crispy and so very flavorful. So I find myself making them year-round, not just when zucchini is in season.
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Ingredients
You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
Olive oil spray: I love cooking with this delicious oil. But if you'd rather use an oil with a higher smoke point, you can use avocado oil instead.
Egg whites: They enable the almond flour to adhere to the fries, and they also help to crisp them up.
Almond flour: I don't use bread crumbs in the coating, opting for almond flour instead.
To season: I use kosher salt, black pepper, garlic powder, paprika, and cayenne pepper.
Zucchinis: For the best results, use firm zucchinis. The less water they contain, the better the fries will be.
Instructions
Making these keto zucchini fries is easy! Scroll down to the recipe card for detailed instructions. Here are the basic steps:
- Slice zucchinis into strips.
- Dip the strips in egg whites, then dredge them in seasoned almond flour.
- Spray the fries with olive oil, then bake them in a hot (425°F) oven, 10-15 minutes per side, until golden.
Expert tip
As long as you pick firm zucchinis, there's no need to salt them prior to baking. Salting helps draw water out, and it does have its place. But in this recipe, the high-heat baking takes care of that, so there's no need to pre-salt the zucchini.
Frequently asked questions
They're very different from French fries, but they are very good. The high-heat baking removes excess water and any bitterness from the zucchini. The well-seasoned almond flour coating adds a delightful crunch. And the olive oil and spices add tons of flavor.
Not everyone in my family shares my love of zucchini. But even my toughest food critic, the young Picky Eater, loves these tasty fries.
I actually don't recommend that. My concern is that the almond flour coating won't survive the process of frying and turning the zucchini strips in the pan.
Baking is a gentler, hands-off method and it works better in this case, in my opinion.
That's unnecessary. The peel is dark green and pretty, and it's thin enough that it won't interfere with eating the fries. and if there's any bitterness in it, the spices and high-heat baking should take care of that.
Variations
Here are a couple of ways to vary the basic recipe:
- Add ¼ cup of dry-grated parmesan cheese to the almond flour mixture.
- Add seasonings. Good options include onion powder and dried thyme.
Serving suggestions
You can serve these fries with unsweetened ketchup for dipping, or with a dip made from sour cream (¼ cup) and hot sauce (1 tablespoon).
When I serve them as a side dish, I like to serve them with a main dish that I can cook in the same 425°F oven. So I often serve them with one of the following:
Storing leftovers
Zucchini fries are best enjoyed fresh. But if you must, you can keep the leftovers in the fridge, in an airtight container, for up to 4 days. Reheat them gently, covered, in the microwave on 50% power.
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Recipe card
Keto Zucchini Fries
INGREDIENTS
- Olive oil spray
- 2 large egg whites
- 1 cup almond flour
- 1 teaspoon Diamond Crystal kosher salt or ½ teaspoon of fine salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ⅛ teaspoon cayenne pepper
- 2 large zucchnis unpeeled (1 lb.)
INSTRUCTIONS
- Preheat your oven to 425 degrees F. Line a rimmed baking sheet with heatproof parchment paper and spray the paper with olive oil.
- In a shallow bowl, whisk the egg whites until frothy.
- In another bowl, mix together the almond flour, kosher salt, black pepper, garlic powder, paprika, and cayenne. Divide the mixture between two shallow bowls - this will help prevent the almond flour coating from becoming soggy.
- Trim the zucchinis' ends and cut them into ¼-inch-thick fries, as shown in the video below. Pat them dry using paper towels.
- Place the zucchini fries in the bowl with the beaten egg whites to coat.
- Dredge each zucchini strip in the seasoned almond flour (gently press to help it adhere), then place on the prepared baking sheet, arranging them in a single layer. To prevent a sticky mess, it's best to use one hand for picking each zucchini strip up from the egg whites, then the other hand to dredge it in the almond flour.
- Lightly spray the zucchini strips with olive oil, then bake them in the preheated oven for 15 minutes.
- Remove the baking sheet from the oven. Carefully turn the fries. Spray again, return to the oven, and bake until browned and crispy, 10-15 more minutes.
WATCH THE VIDEO:
NOTES
ADD YOUR OWN NOTES
NUTRITION PER SERVING
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. 