These crispy baked zucchini fries elevate zucchini into a flavorful, irresistible snack.
Ready in about 40 minutes, they are surprisingly easy to make! You can serve them as an appetizer, a snack, or a side dish.
These 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 prepare 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 these fries. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
- Olive oil spray: Used to coat the zucchini strips before baking them.
- Egg whites: They enable the almond flour to adhere to the fries. They also help to crisp them up.
- Almond flour: I don't use breadcrumbs in the coating, opting for almond flour instead. However, if you wish, you can substitute breadcrumbs (regular or gluten-free) for the almond flour, keeping in mind that the nutritional info will change.
- 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 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
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
Slice zucchinis into ¼-inch-thick strips.
Whisk egg whites until frothy and season almond flour with spices.
Dip the zucchini strips in egg whites, then dredge them in the seasoned almond flour.
Arrange the fries on a rimmed, parchment-lined baking sheet. Spray them with olive oil.
Bake the fries in a hot (425°F) oven for 10-15 minutes per side, until golden.
Serve them with a dipping sauce.
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 and the other hand to dredge it in the almond flour.
Recipe FAQs
They're 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 the dip shown in the photos, made from ¼ cup of sour cream and one tablespoon of hot sauce.
You can also serve them with sour cream dip, yogurt dip, cream cheese dip, ranch dressing, or blue cheese dressing.
I sometimes serve them bistro-style, in a paper cone, as shown in the photo below:
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 four days.
Place them on paper towels to absorb any extra moisture. Reheat them in a 350°F oven for about ten minutes or until heated through.
More Zucchini Recipes
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Recipe Card
Baked Zucchini Fries
Ingredients
- Olive oil spray
- 2 large egg whites
- 1 cup almond flour
- 1 teaspoon Diamond Crystal kosher salt - or ½ teaspoon of any other salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ⅛ teaspoon cayenne pepper
- 2 large zucchinis - unpeeled (1 pound)
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 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. 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 pressing to help it adhere. To prevent a sticky mess, it's best to use one hand to pick each zucchini strip up from the egg whites and the other hand to dredge it in the almond flour.
- Place the coated zucchini strips on the prepared baking sheet, arranging them in a single layer. Lightly spray the zucchini strips with olive oil.
- Bake the fries in the preheated oven for 15 minutes.
- Remove the baking sheet from the oven. Carefully flip the fries (I use two spoons) and spray them again with oil.
- Return the pan to the oven. Bake the fries until browned and crispy, for 10-15 more minutes.
- Serve immediately, with a dipping sauce if desired.
Video
Notes
- Some of the almond flour (about ¼ cup) will remain in the bowl, but you need all of it to dredge the fries properly. The nutrition info reflects that.
- I don't use breadcrumbs in the coating, opting for almond flour. However, if you wish, you can substitute breadcrumbs (regular or gluten-free) for the almond flour, keeping in mind that the nutritional info will change.
- 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. 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 a 350°F oven for about ten minutes or until heated through.
Nutrition per Serving
Disclaimers
Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.
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. 
Ronald Mask
Delicious!
Very glad to find your low sugar and low carb recipes. Thanks a million.
Ronnie Mask
Vered DeLeeuw
You're very welcome, Ronnie!