Keto Garlic Parmesan Zucchini Fries
Jul 22, 2020, Updated Feb 12, 2024
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Keto garlic Parmesan zucchini fries offer a guilt-free indulgence, blending the aromatic zest of garlic with the rich tang of Parmesan on crispy, golden strips of zucchini, making them a perfect low-carb treat. These are a great low carb side option that the whole family loves!
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Easy Keto Zucchini Fries
Baked keto garlic Parmesan zucchini fries offer a crispy, savory snack that perfectly aligns with a low-carb lifestyle, featuring the enticing flavors of garlic and Parmesan that meld beautifully with the natural, mild taste of zucchini. These guilt-free fries provide a delightful crunch and a burst of flavor, making them an ideal choice for those seeking a healthier alternative to traditional fries without compromising on taste.
I’ve made zucchini noodle dishes, and love cooking recipes full of zucchini- but the recipes I saw all added bread crumbs or flour to make the fries crunchy. I wanted to find an easy way to make zucchini fries without adding calories, and these Crunchy Parmesan Zucchini Fries turned out better than I could imagine! These garlic parmesan zucchini fries fit into low carb diets- even keto! Skip the parmesan if you’re on a strict diet, and be sure you only go with fresh shredded parmesan without additives if you’re adding it.
How to Make Zucchini Fries
First assemble the following ingredients:
- Zucchinis (4) – Fresh zucchinis provide a nutritious and low-carb base for the fries, their mild flavor making an excellent canvas for the bold toppings.
- Parmesan cheese (1/4 cup) – Grated Parmesan cheese adds a crispy crust and a savory, umami depth that elevates the fries to a mouthwatering delight.
- Garlic powder (1 tbsp) – Garlic powder infuses the fries with a warm, aromatic essence, creating a compelling flavor profile that’s both bold and inviting.
- Sea salt (1/4 tsp) – A sprinkle of sea salt enhances the natural flavors of the zucchinis and brings out the nuttiness of the Parmesan, balancing the overall taste.
- Black pepper (1/4 tsp) – Freshly ground black pepper adds a subtle heat and complexity, completing the seasoning with its piquant touch.
Use this Method
Prep Zucchini. Preheat oven to 375. Slice zucchini in half, widthwise. Slice in half again, lengthwise. Slice halves into fourths, creating long, slim fry shapes. If a large zucchini, keep slicing until you have long thin strips. Pat dry with paper towels.
Season Zucchini. In a large bowl, toss garlic powder, salt, pepper, and parmesan on fries. Place fries on parchment paper on a baking sheet. Space out so fries aren’t touching.
Bake. Lower oven heat to 350. Bake until brown and crunchy- about 20-35 minutes depending on the size of your fries. If fries are browning too quickly, lower heat to 300 degrees and increase cooking time.
Tips and Tricks for Making Zucchini Fries
Choose Firm Zucchini: Pick medium-sized, firm zucchinis for the best texture; larger ones tend to be more watery and less flavorful.
Cut Evenly: Slice your zucchini into even fry-shaped sticks to ensure uniform cooking; too thin, and they may burn; too thick, and they might be soggy.
Salt and Rest: Lightly salt the zucchini fries and let them rest for about 10-15 minutes before baking to draw out excess moisture, then pat them dry with paper towels.
Coating is Key: Use grated Parmesan cheese for the coating to keep it keto-friendly while adding a nice crunch and flavor.
Season Generously: Enhance the flavor with garlic powder, Italian seasoning, and a touch of salt and pepper, mixing these into the almond flour and Parmesan coating.
Egg Wash: Dip the zucchini sticks in an egg wash before dredging them in the coating mixture to help everything stick better and create a crispier exterior.
Preheat Your Oven: Make sure your oven is fully preheated to a high temperature (around 400°F or 200°C) to start the cooking process with a sizzle, helping to crisp up the fries.
Use a Wire Rack: Bake the zucchini fries on a wire rack placed over a baking sheet to allow air to circulate around them, promoting even cooking and crispiness.
Don’t Overcrowd: Spread the fries out in a single layer with space between each one to ensure they crisp up nicely instead of steaming.
Flip Halfway Through: For even browning and crispiness, flip the zucchini fries halfway through the baking time.
Broil for Extra Crisp: For an extra crispy finish, broil the fries for the last 2-3 minutes of cooking, but keep a close eye on them to prevent burning.
Serve Immediately: Enjoy the zucchini fries fresh out of the oven when they’re at their crispiest, accompanied by your favorite keto-friendly dipping sauce.
I love them with this French Fry Sauce.
Make sure the zucchini fries are dry before dipping them in the egg wash and coating mixture. Press the coating onto the zucchini sticks to help it adhere better.
To make them vegan, substitute the Parmesan cheese with nutritional yeast for a cheesy flavor and use a plant-based milk or aquafaba instead of egg for the wash.
Peeling is not necessary; in fact, leaving the skin on adds color, texture, and additional nutrients. Just ensure the zucchini is washed thoroughly.
Yes, zucchini fries can be cooked in an air fryer. Set the air fryer to around 400°F (200°C) and cook for about 10-15 minutes, flipping halfway through. The air fryer can help achieve a crisper texture due to the circulating air.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or an air fryer to bring back some of the crispiness, though they may not be as crisp as when freshly made.
Sogginess usually results from excess moisture in the zucchini. To combat this, salt the zucchini fries before cooking to draw out moisture, pat them dry thoroughly, and ensure not to overcrowd them on the baking sheet to allow proper air circulation.
What to Enjoy with Keto Zucchini Fries
Aioli Dips: Enjoy your zucchini fries with a range of aioli dips, such as garlic aioli, lemon aioli, or a spicy chipotle aioli, all made with keto-friendly ingredients.
Ranch Dressing: A classic, creamy ranch dressing makes a perfect dip for zucchini fries, offering a tangy flavor that complements their crispiness.
Marinara Sauce: Opt for a sugar-free marinara sauce as a dip to add a rich, tomatoey contrast to the savory zucchini fries.
Guacamole: Dip your zucchini fries in fresh, homemade guacamole for a creamy, flavorful option packed with healthy fats.
Pesto Sauce: A vibrant, herby pesto sauce can be a delightful accompaniment to the fries, adding a burst of basil and garlic flavors.
Cheese Sauce: Whip up a keto-friendly cheese sauce using cream cheese, cheddar, and a splash of heavy cream for a decadent dipping option.
Buffalo Sauce: For a spicy kick, buffalo sauce can be a great choice, especially when paired with a cooling blue cheese dip on the side.
Sour Cream and Chive: A simple mix of sour cream with chopped chives offers a light, tangy dip that pairs well with the zucchini’s mild flavor.
Tzatziki Sauce: Enjoy a refreshing dip with tzatziki, made from Greek yogurt, cucumber, garlic, and dill, perfect for balancing the savory fries.
Grilled Meats: Serve zucchini fries as a side with grilled chicken, steak, or fish, making for a light yet satisfying keto meal.
Burgers: Pair the fries with a bunless keto burger, topped with cheese, avocado, and bacon for a classic American meal, keto-style.
Salads: Complement the fries with a hearty keto salad, such as a Cobb salad or a Caesar salad, to round out a nutritious meal.
Wraps: Enjoy the fries with keto-friendly wraps filled with your choice of meats, cheeses, and low-carb vegetables for a complete meal.
Zucchini Recipes You’ll Love
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- 4 zucchinis, tops and bottoms cut off
- 1/4 cup parmesan cheese, fresh shredded
- 1 tbsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- Preheat oven to 375.
- Slice zucchini in half, widthwise.
- Slice in half again, lengthwise.
- Slice halves into fourths, creating long, slim fry shapes. If a large zucchini, keep slicing until you have long thin strips.
- Pat dry with paper towels.
- In a large bowl, toss garlic powder, salt, pepper, and parmesan on fries.
- Place fries on parchment paper on a baking sheet. Space out so fries aren't touching.
- Lower oven heat to 350.
- Bake until brown and crunchy- about 20-35 minutes depending on the size of your fries.
- If fries are browning too quickly, lower heat to 300 degrees and increase cooking time.
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Nutrition InformationYield 6
Amount Per Serving Calories 44Cholesterol 2mgSodium 175mgCarbohydrates 5gFiber 1gSugar 3gProtein 3g