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These Keto Zucchini Fries are simple, delicious, and only four ingredients. The crispy texture couldn’t be any better and we are officially in love! Perfect to serve as an appetizer with our Cajun aioli, these baked crispy "fries" are keto, low-carb, grain-free, and gluten-free!
Keto Zucchini Fries will soon be your favorite new snack! We have created the perfect alternative to the starchy, high-carb potato version by turning zucchini into the french fry of your dreams!
They are crispy, crunchy, a little bit spicy and only require 4 ingredients making them incredibly easy to make. Plus, they are low-carb while being delicious at the same time!
These low-carb zucchini fries will absolutely satisfy your craving for golden, crispy fries! If you’ve been looking for a keto-friendly fry recipe, you’ve come to the right place!
For more appetizers, be sure to check out our Keto Deviled Eggs and Keto Chicken Nuggets.
Why You Will Love These "Fries"!
- Carb Content: 1 cup of zucchini only has 4 grams of net carbs vs. 1 cup of white potatoes that has 24 grams net carbs. That means zucchini has 1/6thless net carbs than potatoes!
- Vitamins: Zucchini is a great source of B-vitamins, especially folate, riboflavin, and B6, which can help to boost energy production in the body. It also has high amounts of vitamin A, C and polyphenols, especially in the peels. These vitamins can reduce inflammation and boost your immunity.
- Flavor: Zucchini has a delicate flavor with hints of sweetness, which makes them just as tasty (if not tastier) as a standard potato-based french fry.
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Ingredients
Here are the ingredients for the keto zucchini fries:
- Zucchini: Use fresh zucchini that is firm and not too soft. Also, opt for long and thick zucchinis, which make the best "fry" strips.
- Egg whites: To help the Parmesan cheese coating stick to the zucchini.
- Cajun seasoning: To add flavor and a hint of spice. You can also use other seasonings like Italian or paprika if you prefer.
- Parmesan: You can use either pre-grated or freshly grated Parmesan for this recipe. Just make sure it is real cheese and not the imitation version. When baked, Parmesan creates a delicious crispy cheesy coating.
How to Make Keto Zucchini Fries
The full instructions are detailed in the recipe card at the end of this post.
But we wanted to give you step-by-step instructions, so you know exactly how to make this low-carb appetizer.
Step #1. Cut Your Zucchini
First things first, cut your zucchini into "fry-like" strips (as pictured below).
Dry the strips on a paper towel lined baking sheet at room temperature for 15 minutes or you can gently pat the them with a paper towel to remove the excess moisture.
Step #2. Dredge the Zucchini Strips
Once your zucchini strips are dry, stir together 2 egg whites and 1 teaspoon of Cajun seasoning in a shallow bowl.
In another shallow bowl, stir together 1 cup of Parmesan cheese and 1 tablespoon of Cajun seasoning.
Dip the zucchini strips into the egg whites then dredge in the Parmesan mixture.
Arrange the keto zucchini fries in a single layer on a baking sheet lined with parchment paper.
Step #3: Bake the Fries
Bake for about 30 minutes at 425°F, flipping halfway through to get them golden and crispy!
They should look like the picture below when you take them out of the oven.
Recipe Notes and Tips
- Use uniform strips. Cut the zucchini into similar sized strips so that they cook evenly.
- Don't stack them. Place the zucchini fries in a single layer on the baking sheet. If they are overcrowded, they will steam rather than get crispy. Bake them in multiple batches if necessary.
- Flip halfway. Turn the fries over halfway through the baking time so that they get crispy all over.
Frequently Asked Questions
What do you serve them with?
These keto zucchini fries are great on their own, but are even better with an amazing dipping sauce!
We whipped up a Cajun Aioli that pairs perfectly with the zucchini fries (the recipe is below). The sauce only takes 5 minutes to make and can be easily prepared while the fries are baking in the oven.
These keto zucchini fries would also taste great dipped in these sauces:
Marinara sauce - just make sure it has no added sugar, we like Rao's brand.
Ranch dressing - opt for a keto-friendly version, we like Primal Kitchen brand.
Bang Bang Sauce - this homemade sauce is great with these fries, chicken fingers, and seafood.
How do you get the fries crispy?
The dryer the zucchini - the crispier it will get! So the key is removing as much excess moisture out of the zucchini as possible.
To begin, simple slice your zucchini into long strips keeping the peel on.
There are two options to remove the excess moisture:
1. Lay your zucchini strips on a paper towel-lined baking sheet at room temperature to dry for 15 minutes. The air will work to dry the strips out.
2. Or you can gently pat the zucchini with a paper towel to absorb any excess moisture.
Either way works great or you can do a combo of both!
Can you make them ahead of time?
It's best to serve these keto zucchini fries straight out of the oven so that they are nice and crispy. You can however, coat the in the egg and Parmesan up to a day ahead of time and keep them covered in the fridge, then you just need to pop them in the oven to bake.
More Keto Appetizer Recipes
If you’d like more delicious appetizer recipes that are perfectly keto, then check out these favorites:
- Keto Garlic Knots
- Keto Cheese Sticks
- Keto Chicken Wings with Old Bay
- Keto Italian Cheese Bread
- Keto Soft Pretzels
- Keto Soft Pretzel Sausages with Thyme and Sugar-Free Syrup
- Keto Crab Dip
We Can't Wait To See You Try It!
We love seeing our recipes come to life!! We can’t wait to see how you make these and loving seeing each person's unique spin on it! Tag us on Instagram @cleanketolifestyle or use the hashtag #CKLrecipe!
Crispy Baked Keto Zucchini Fries
These Keto Zucchini Fries are simple, delicious, and only four ingredients. The crispy texture couldn’t be any better and we are officially in love!
4.78 from 18 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Diet: Gluten Free
Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 45 minutes minutes
Servings: 8 Servings
Calories: 191kcal
Author: Clean Keto Lifestyle
Ingredients
For the Zucchini Fries
- 3 medium zucchinis
- 2 egg whites mixed with 1 teaspoon Cajun seasoning
- 1 cup Parmesan cheese mixed with 1 tablespoon Cajun seasoning
For the Cajun Aioli (optional)
- 1/2 cup mayo
- 2 tablespoons heavy cream
- 2 tablespoons lemon juice
- 1 tablespoons Cajun seasoning
- 2 egg yolks beaten (a good way to use up those excess yolks from above!)
Instructions
For the Zucchini Fries
Cut your zucchini into thin "fry-like" strips.
Allow the zucchini strips to air dry for 15 minutes or pat gently with paper towels to release the excess moisture.
Heat your oven to 425°F and line a baking sheet with parchment paper.
In a shallow bowl, stir together the egg whites and Cajun seasoning.
In another shallow bowl, stir together to Parmesan cheese and Cajun seasoning.
Dip the zucchini strips in the egg whites then dredge in Parmesan.
Arrange them on a baking sheet in a single layer and bake for about 30 minutes, flipping halfway through.
For the Cajun Aioli (optional)
Heat the mayo, heavy cream, lemon juice and Cajun seasoning in a saucepan over medium heat.
Once warmed through, remove from heat.
Slowly temper in the two egg yolks by adding them in one teaspoon at a time and stirring vigorously until incorporated fully.
Serve with the Keto Zucchini Fries.
Notes
- Use uniform strips. Cut the zucchini into similar sized strips so that they cook evenly.
- Don't stack them. Place the zucchini fries in a single layer on the baking sheet. If they are overcrowded they will steam rather than get crispy. Bake them in multiple batches if necessary.
- Flip halfway. Turn the fries over halfway through the baking time so that they get crispy all over.
Nutrition
Calories: 191kcal | Carbohydrates: 4g | Protein: 7g | Fat: 17g | Saturated Fat: 5g | Cholesterol: 68mg | Sodium: 312mg | Potassium: 240mg | Fiber: 1g | Sugar: 2g | Vitamin A: 805IU | Vitamin C: 15mg | Calcium: 170mg | Iron: 1mg
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