These crispy keto zucchini fries elevate zucchini into a flavorful, 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.
These zucchini fries are so good. They are crispy and flavorful and go well with several dips, although they are also excellent on their own.
They are one of my favorite ways to make zucchini. Other good zucchini recipes include zucchini lasagna, zucchini chips, and zucchini noodles. Grilled zucchini and roasted zucchini are excellent too.
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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.
- 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.
Variations
- Sometimes I add ¼ cup of dry-grated parmesan cheese to the almond flour mixture.
- You can add more spices. I like to add ½ teaspoon of onion powder and dried thyme.
- A coarse almond meal is an acceptable substitution for almond flour in this recipe. It works just as well.
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. (Photo 1).
- Season almond flour with spices. (Photo 2).
- Dip the zucchini strips in egg whites, then dredge them in the seasoned almond flour. (Photo 3).
- Arrange the fries on a rimmed, parchment-lined baking sheet. Spray them with olive oil. (Photo 4).
- Bake them in a hot (425°F) oven for 10-15 minutes per side, until golden. (Photos 5-6).
Expert Tips
- As long as you pick firm zucchini, there's no need to salt it before baking. Salting helps draw water out, and it does have its place (for example, when making zucchini chips). But in this recipe, the high-heat baking takes care of that, so there's no need to pre-salt the zucchini.
- To prevent a sticky mess, it's best to use one hand to pick each zucchini strip up from the egg whites, then the other hand to dredge it in the almond flour.
Recipe FAQs
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 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 don't recommend that. The almond flour coating doesn't always survive the process of frying and turning the zucchini strips in the pan.
Baking is a gentler, hands-off method that works better in this recipe.
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 take care of that.
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).
You can also serve them with sour cream dip, yogurt dip, cream cheese dip, ranch dressing, or blue cheese dressing.
When I serve these fries 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.
Place them on paper towels to absorb any extra moisture. Reheat them in the microwave at 50% or in a 300°F oven.
More Zucchini Recipes
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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
- â…› teaspoon cayenne pepper
- 2 large zucchinis unpeeled (1 lb.)
Instructions
- Preheat your oven to 425°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 zucchini 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 to pick 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 them again, return them to the oven, and bake them until browned and crispy, for 10-15 more minutes.
Video
Notes
- Some of the almond flour (about ¼ cup) will remain in the bowl, but you need all of it to properly dredge the fries. The nutrition info reflects that.Â
- As long as you pick firm zucchini, there's no need to salt it 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.
- 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. Place them on paper towels to absorb any extra moisture. Reheat them in the microwave at 50% or in a 300°F oven.
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. 
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