These crispy baked keto zucchini fries are the ultimate side dish, snack or appetiser - crunchy on the outside and soft on the inside. Check out my secret coating ingredient that ensures your fries will NEVER be soggy! This tasty recipe is low carb and gluten free.
No one likes a soggy fry, am I right? These zucchini fries are crisp and crunchy on the outside and soft in the middle. You donāt need to fry (and possibly burn) them, either - theyāre baked in the oven. Easy peasy!
I've tried many zucchini fry recipes and most of them come out disappointingly limp.Ā This is because zucchini contains a lot of water.
That's why I added ground flax to the coating mix. Flax is brilliant at soaking up liquid and turns amazingly crisp when baked.
Combined with almond flour, parmesan and spices, you've got yourself a crazy tasty "breadcrumb" mix that's high in fibre at the same time. Win-win!
Serve with a simple lemon aioli. Alternatively,Ā tzatziki or guacamole would work well, too.
Check it out - below are the ingredients you'll need:
Ready to get going?
How to make crispy keto zucchini fries - step by step:Ā
1.) Remove the ends from the zucchinis and slice into 1.5 - 2cm thick fries. Then cut to the desired length.
The best zucchini to make crispy fries
Ensure your zucchini areĀ super fresh. If they feel soft and limp - don't use them.
Look for small to medium zucchini. Large zucchini tend to be more watery.
If you find your fries are feeling wet, pat them dry with a kitchen towel before dipping into the egg wash!
2.) Whisk the eggs with a fork and place in one shallow bowl. In the second bowl, mix the almond flour, ground flax, garlic powder, parmesan, seasoning and optional Italian herbs.
Using shallow, opened rimmed bowls for the eggs and crumb mixes allows you to dip more zucchini at once.
And this is something I will try next time: To further minimise wet clumps, separate the "breadcrumb mix" into 2 bowls. This way you'll have a fresh, dry non-eggy coating mix half way through!
3.) Dip each zucchini fry in egg.
Important: Shake off the excess egg and only then dip into the ābreadcrumbā mix. Do in small batches of 3 - 4 fries at a time to prevent too much clumping.
5.) Place on a baking tray lined with parchment paper and repeat until all the fries are used up. Depending on the size of your oven, you'll need 2-3 trays.
Don't place the zucchini closer than shown in the image above - they need space to crisp up!
Drizzle with olive oil or generously spray. Bake for about 25 minutes until crisp, turning after 20 minutes.
Remove the keto zucchini fries from the oven and allow to cool slightly to crisp up and serve with lemon aioli or your favourite dip.
Which mayonnaise is keto?
Most mayonnaise brands containĀ inflammatory vegetable oilsĀ and added sugars.
For the lemon aioli, use a keto-friendly brand made with avocado oil. In the UK go for Hunter & GatherĀ , in the US you could choose Sir Kensingtonās.Ā (Amazon aff links)
Prefer to make your own? Itās simple ā you just need egg yolk, avocado / olive / walnut oil, lemon juice or apple cider vinegar, mustard and pepper and salt. Check out this recipe!
Flavour Variations for your courgette fries
Instead of Italian seasoning (a mix of marjoram, thyme, rosemary, sage, oregano and basil), why not try using cajun seasoning, taco seasoning or my favourite Middle Eastern spice mix za'atar?
Can you make this recipe in the air fryer?
Absolutely! Set the air fryer to 200 C / 400 F and arrange the zucchini in a single layer. Cook for around 10 minutes or until crispy.
You may need to do this in 2 batches.
How to store low carb zucchini fries
I recommend to eat these fries straight away. But if you have any leftovers, you can store them in the fridge for 1-2 days.
It's best to layer the between sheets of kitchen paper, because they will release some liquid over time.
When you're ready to eat them, crisp them up in the oven for a few minutes.
Can you freeze baked zucchini fries?
Sure you can! So they don't clump together, freeze them lined up on parchment paper.
Once frozen, you can transfer the fries into a freezer bag.
Don't defrost them - bake straight from frozen for around 10-12 minutes until they have crisped up again.
Tried this recipe? Give it a star rating below!
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Recipe
Crispy Baked Keto Zucchini Fries with Lemon Aioli
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 3 medium zucchini / courgettes 650g / 23 oz
- Ā½ cup / 50g almond flour or ground almonds
- Ā½ cup / 55g ground flaxseed
- 1 cup / 90g grated parmesan freshly grated is best
- 2 large eggs
- Ā½ teaspoon garlic powder
- ā teaspoon salt or to taste
- Ā¼ teaspoon cracked black pepper
- optional 2 teaspoon Italian seasoning
- 2 tablespoon extra virgin olive oil
Lemon Aioli
- ā cup keto mayonnaise
- 1 tablespoon fresh lemon juice
- Ā½ teaspoon lemon zest
- 1 small clove garlic minced
- ā teaspoon salt or to taste
- ā teaspoon cracked black pepper or to taste
- Optional 1 tablespoon fresh parsley chopped
Instructions
- Preheat the oven to 425F / 220C / 200C fan.
- Remove the ends from the zucchinis and slice into 1.5 - 2cm fries.
- Line three baking trays with parchment.
- Whisk the eggs with a fork and place in one shallow bowl. In the second bowl, mix the almond flour, ground flax, garlic powder, parmesan, seasoning and optional Italian herbs.
- Dip each courgette/zucchini fry in egg, shake off the excess then dip into the ābreadcrumbā mix. Do this in small batches of 3 - 4 fries at a time to prevent too much clumping.
- Place on baking tray and repeat until all the fries are used up. Depending on the size of your trays, you'll need 2 or 3 trays. Drizzle with olive oil or generously spray. Bake for about 25 minutes until crisp, turning after 20 minutes.
- Meanwhile make the lemon aioli. To do this simply whisk all the ingredients together until combined. This can be stored in a sealable glass jar or airtight container in the fridge for up to 1 week.
- Remove the keto zucchini fries from the oven and allow to cool slightly to crisp up and serve with lemon aioli or your favourite dip.
Notes
Nutrition
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Caroline Cross
wonderful side dish. thank you!
Rose
These are delish! āØ
Janet
These sound and look lovely, but can I make them dairy free by leaving out the parmesan?
Katrin NĆ¼rnberger
Yes, you could use nutritional yeast instead of the parmesan.
Jo
These were fantastic! I have just one tip; I often make these to go alongside keto beef burgers. I hate wasting anything in the kitchen, so if I have a bit of leftover egg and some of the cheese/almond/flax mixture, I mix it into my burgers before cooking. Adds a bit of seasoning and flavour and binding!
Eve
Brilliant!!!
Marlene Fried
I love your recipes and not one have I disliked. I sometimes worry about the fat in the receipts as I was on cholesterol pills before I lost weight. Should the amount of fat in a recipe be a reason for not using it? I have printed a lot and will keep trying them! Thx
Katrin NĆ¼rnberger
Hi Marlene, I cannot give you medical advice because I am not a doctor. If you have a specific health concern, you should always get professional advice. The idea of eating low carb is that you're getting your energy from fat rather than carbohydrates. But of course, you can't eat unlimited amounts of fat - you should only as much as your body actually needs. Low carb food tends to be nutrient dense, therefore portion sizes are smaller. I concentrate on eating plenty of vegetables and other fibre rich foods such as flax and other seeds, plus eggs, fish and meat, plus the occasional (not daily) dessert. š
Sarah
Has anyone tried making in an air fryer? I have used it for sweet potato fries and it is great.
Katrin NĆ¼rnberger
You can definitely make this in the air fryer. The baking time reduces a little.
Toni
There is a difference between healthy & unhealthy fats. Fats in avocados, coconut oil, nuts, and olives are healthy fats. Avoid canola, soy, & peanut oils as well as Crisco shortening like the plague! There are some interesting books by doctors entitled "The Great Cholesterol Myth" and "The Great Cholesterol Con," which are very enlightening. And stay off the drugs that lower cholesterol. Your brain & hormones need it!!
jo
My new fav low carb fry. So tasty!
Barbara Alessandra
Very delicious, makes up for not eating French Fries.
Gail
These were fabulous. Prepared them for my diabetic husband who misses french fries. He devoured them! I used finely grated parmasean cheese which didn't give the nice "branches" in the crusty exterior as Katrin's. Instantly a food favorite. Going to try the same coating on carrots and parsnips.