Crispy Parmesan Zucchini Fries (Keto-Friendly)
These Parmesan Zucchini Fries are absolutely incredible – crispy on the outside, tender on the inside, and packed with flavor. My family goes nuts for these, and the best part? They’re super low-carb, making them perfect for anyone following a keto diet. I make these at least once a week in my house, and they disappear in minutes!
15 minutes
25 minutes
40 minutes
4 servings
175 per serving
Easy
Ingredients
- 3 medium zucchini
- 1 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt (optional – Parmesan is already salty)
- 2 large eggs, beaten
- 2 tablespoons olive oil (for coating the baking sheet)
Instructions
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and brush it lightly with olive oil.
- Wash the zucchini and cut off the ends. Cut each zucchini in half lengthwise, then cut each half into quarters to create fry shapes. Try to make them all about the same size for even cooking.
- In a shallow dish, mix the Parmesan cheese, Italian seasoning, garlic powder, onion powder, black pepper, and salt (if using).
- Put the beaten eggs in another shallow dish.
- Dip each zucchini strip into the beaten eggs, then roll in the Parmesan mixture, making sure to coat all sides. Place the coated zucchini fries on the prepared baking sheet, leaving a little space between each one.
- Bake for 20-25 minutes, turning halfway through, until the fries are golden brown and crispy.
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 175 |
| Total Fat | 12g |
| Saturated Fat | 5g |
| Cholesterol | 115mg |
| Sodium | 450mg |
| Total Carbohydrates | 5g |
| Dietary Fiber | 1.5g |
| Net Carbs | 3.5g |
| Protein | 13g |
Recipe Variations
Spicy Zucchini Fries
Add 1/4 teaspoon of cayenne pepper or red pepper flakes to the Parmesan mixture for a spicy kick.
Herb-Crusted Variation
Replace the Italian seasoning with 1 tablespoon of fresh chopped herbs like rosemary, thyme, or basil for a fresher flavor.
Almond Flour Version
Mix the Parmesan with 1/2 cup of almond flour for an even crispier coating.
Serving Suggestions
These zucchini fries are amazing on their own, but they’re even better with a dipping sauce! Since we’re keeping it keto, I recommend serving them with:
- Homemade garlic aioli (mix mayo with crushed garlic, lemon juice, and a dash of salt)
- Ranch dressing (make sure it’s sugar-free if you’re strict keto)
- Spicy mayo (mayo mixed with a little hot sauce or sriracha)
Tips for Perfect Zucchini Fries
- Pat Dry: Make sure to pat your zucchini dry with paper towels before coating. Extra moisture will make them soggy!
- Don’t Overcrowd: Leave space between the fries on the baking sheet so they can get crispy all around.
- Flip Halfway: Don’t forget to flip them halfway through baking for even browning.
- Watch Closely: Ovens vary, so keep an eye on them toward the end of cooking time to prevent burning.
Frequently Asked Questions
Can I make these zucchini fries ahead of time?
While they’re best served fresh and hot, you can prepare the zucchini sticks ahead of time and keep them in the refrigerator. Just coat them in the Parmesan mixture right before baking.
How do I store leftover zucchini fries?
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a 375°F oven for about 5-7 minutes until they’re heated through and crispy again. I don’t recommend microwaving them as they’ll get soggy.
Are these zucchini fries really keto-friendly?
Absolutely! With only 3.5g net carbs per serving, these zucchini fries fit perfectly into a keto diet. The main ingredients – zucchini, Parmesan cheese, and eggs – are all keto-approved foods.
Can I use an air fryer instead of baking?
Yes! Air fry them at 400°F for about 8-10 minutes, shaking the basket halfway through. They come out super crispy this way!
Can I use yellow squash instead of zucchini?
Absolutely! Yellow squash works just as well and has a similar carb count. You can even do a mix of both for some color variety.
These Parmesan Zucchini Fries have been a game-changer in my house! They’ve helped my family enjoy keto-friendly eating without feeling like we’re missing out on our favorite foods. The crispy, cheesy coating paired with the tender zucchini inside creates the perfect healthy alternative to traditional potato fries. Give them a try – I bet they’ll become a regular in your meal rotation too! If you make them, let me know how they turn out in the comments below!
