My crispy keto zucchini fries are the ultimate side dish, snack or appetizer - a crunchy coating on the outside and soft zucchini on the inside. Thanks to my ingenious (and tasty) low carb breadcrumb mix these fries NEVER turn out soggy! Naturally gluten free and only 4.9g net carbs.
I've tried many zucchini fry recipes and most of them come out disappointingly limp. This is because zucchini contains a lot of water, which soaks into the bread crumbs.
That's why I took matters into my own hands and created this recipe for keto courgette fries. I tested the recipe several times until it was perfect: The zucchini inside becomes tender, while the coating stays deliciously crunchy.
The secret? Ground flaxseed!
Flax is brilliant at soaking up liquid and turns amazingly crisp when baked.
Combined with almond flour, parmesan and spices, it makes a tasty "bread crumb" mix that's high in fiber at the same time.
I serve the fries with a simple lemon aioli. Alternatively, plain keto mayonnaise or my easy 4 ingredient guacamole work well, too.
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Why You'll Love This Recipe
Crunchy - The zucchini fries are coated in the crunchiest keto bread crumbs.
Easy and quick - Bake them in one go in the oven. No need to turn or burn them in a pan!
Keto - Zucchini is naturally keto, but regular bread crumbs aren't. Thanks to my keto bread crumbs, a serving of 10 fries is only 4.9g net carbs.
Family-Friendly - My whole family loves this recipe, including the carb eaters. These fries taste just as good as regular zucchini fries. They just happen to be low carb and gluten free as well.
Versatile - Serve as a side dish, snack or appetizer.
Ingredients
Below are the ingredients you'll need:
Zucchini - Must be super fresh and firm. If they feel soft and limp - don't use them. Also, look for small to medium zucchini as they have a better texture. Large zucchini tend to be more watery.
For the Bread Crumbs we mix together:
- Almond flour - Super-fine almond flour or regular ground blanched almonds
- Ground Flaxseed - I prefer golden flax because it has a milder flavor than brown flax
- Parmesan - finely grated. This adds flavor and helps hold together the crumbs
- Seasonings - We need salt, pepper, garlic powder and Italian seasoning
Eggs - We need 2 whisked eggs to "stick" the bread crumbs to the fries.
Olive Oil - I spray the fries with olive oil before I bake them in the oven.
Instructions
It is easy to make crispy keto zucchini fries. Here are the basic steps.
Scroll down to the recipe card for ingredient amounts, the detailed method and nutrition information.
STEP 1
Remove the ends from the zucchinis and slice into 1.5 - 2cm thick fries.
Then cut to the desired length.
If the zucchini sticks are feeling wet after slicing, pat them dry with a kitchen towel.
STEP 2
Whisk the eggs with a fork and place them in a shallow bowl.
In a second shallow bowl, mix the almond flour, ground flax, garlic powder, parmesan, seasoning and optional Italian herbs.
STEP 3
Dip each zucchini fry in egg.
Shake off the excess egg and only then dip into the 'breadcrumb' mix.
Do this in small batches of 3 - 4 fries at a time to prevent too much clumping.
STEP 4
Place the fries 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.
STEP 5
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. Then, serve with lemon aioli or your favourite dip.
Katrin's Top Tips
#1 Shallow Bowls. Using shallow, open rimmed bowls for the eggs and crumb mix allows you to dip multiple zucchini at the same time.
#2 Divide the Bread Crumbs. To minimise wet clumps, separate the "breadcrumb mix" into 2 bowls. This way you'll have a fresh, dry and non-eggy coating mix half way through!
#3 Give them space. Don't place the zucchini closer than shown in the image above. Leave 1 inch of space between each. They need the air circulation to crisp up from all sides.
#4 Pro Tip: Make a larger portion of Keto Breadcrumbs and store it for future recipes!
Variations
Change the Flavor: Instead of Italian seasoning (a mix of marjoram, thyme, rosemary, sage, oregano and basil), try
- cajun seasoning
- homemade keto taco seasoning
- za'atar
- or spice them up with a pinch of paprika or cayenne pepper.
Dairy-Free: Use a dairy-free parmesan or nutritional yeast.
Swap in cauliflower: Instead of zucchini fries, make my keto cauliflower popcorn!
Cooking Methods
Can you make this recipe in the air fryer?
Yes! Preheat the air fryer to 200 C / 400 F. Arrange the zucchini in the air fryer basket in a single layer. Leave space around each fry.
Cook for around 10 minutes or until crispy. Depending on the size of the air fryer, you may need to do this in several batches.
Can I fry keto zucchini chips in a frying pan or skillet?
Yes, this also works well. Use a deep frying pan and fry in batches so the zucchini do not clump together. Remove with a slotted spoon and put the fries on kitchen paper to soak up the excess oil.
Check my keto onion rings recipe for a visual guide of this method. I make these in a frying pan and shot a video that tells you all the tips and tricks.
I don't own a deep fryer, but I think this would also work.
Serve With
As mentioned above, keto zucchini chips can be a snack, an appetizer or a side dish.
SAUCES: I like them with my homemade aioli, which is included in this recipe. You can also serve them with sugar free ketchup, mayo or even this delicious sugar free sweet chilli sauce.
They go well with any protein:
- Steak
- Lamp chops
- Pork chops
- Chicken (try this Keto Lemon Chicken)
- Keto Salmon
Storage
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 them 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 or air fryer for a few minutes (200C / 400F).
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.
Related Recipes
- Italian Zucchini Soup30 Minutes
- Keto Zucchini Muffins35 Minutes
- Air Fryer Turnip Fries
- Crispy Air Fryer Radishes19 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
Crispy Baked Keto Zucchini Fries
Ingredients
- 3 medium zucchini / courgettes 650g / 23 oz
Keto Bread Crumbs
- ½ cup almond flour or ground almonds / 50g
- ½ cup ground flaxseed 55g
- 1 cup grated parmesan freshly grated is best, 90g
- ½ teaspoon garlic powder
- ⅓ teaspoon salt or to taste
- ¼ teaspoon cracked black pepper
- 2 teaspoon Italian seasoning optional, but recommended
To Coat
- 2 large eggs whisked
- 2 tablespoon extra virgin olive oil to spray or drizzle
Lemon Aioli Dip
- ⅓ cup keto mayonnaise
- 1 tablespoon fresh lemon juice
- ½ teaspoon lemon zest
- 1 small clove garlic minced
- ⅛ teaspoon salt or to taste
- ⅛ teaspoon cracked black pepper or to taste
- Optional 1 tablespoon fresh parsley chopped
Instructions
- Preheat the oven to 425F / 220C electric or 400F / 200C fan.
- Remove the ends from the zucchinis and slice into 1.5 - 2cm thick fries. They can be up to 10 cm long.
- Line 2-3 baking trays with parchment paper.
- 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 zucchini fry in the whisked egg. Shake off the excess, then dip into the 'bread crumb' mix. Do this in small batches of 3 - 4 fries at a time to prevent too much clumping.
- Place on the baking tray, leaving space around each fry and repeat until all the fries are used 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. Serve with lemon aioli or your favourite dip.
Lemon Aioli
- Whisk all the ingredients together until combined. The aioli can be stored in a sealable glass jar or airtight container in the fridge for up to 1 week.
cheryl
I like to get more of the recipes and I like to try them to Do you have any on a snack.I am diabetes also and we have other people are diabetes to.Cheryl
Daniel
Has anyone tried this recipe using eggplant/ aubergines instead of zucchini/courgettes?
Katrin Nürnberger
I think it would work well! Also with cauliflower
lynne lasser
Fantastic recipe. Only suggestion i have is to salt the zucchini in a strainer and then towel off the extra moisture.
Katrin Nürnberger
That's a great idea, thanks for the tip!
Liz Machin
I'm definitely going to try these! I often make ordinary courgette fries, seasoned with S&P and other spices but they do tend to be soft; not that I mind that too much but crispy ones will be a lovely!
Katrin Nürnberger
Keep me posted!
Liz Machin
I made these tonight as promised and they really are good. I made half the quantity, I ate all I made In one sitting. I think that speaks for itself!
Mae
Have just read the instructions regarding Air Fryers - thanks again for your great recipes
Katrin Nürnberger
My pleasure!!!!!
Mae
Sounds great - I am going to make these for lunch - question can I use an Air Fryer to make these and if so what temp and for how long (have never used an Air Fryer before) Thanks for your help and also your fantastic recipes
Paulette
I made this to go with some roast beef tonight. I liked it better than the beef! I’m going to grow plenty of zucchini so that I can make this all the time this summer! I added some sour cream to the aioli and a half teaspoon of sweetener. Thanks so much for creating a way to make zucchini crispy !
Katrin Nürnberger
Wonderful! Sounds like a delicious dinner you had there 😉
Dee
Could I put them on baking racks so the the air circulates around the fries?
Katrin Nürnberger
I think that's actually a great idea. A bit like using an air fryer!
Kar
Have U ever deep fried in a layer of oil
Adds more fat for keto & am thinking that they would be crispier
Katrin Nürnberger
Hi there, I have never tried that. But I think it should work!
Linda
These were Awesome, Thank you... I really appreciate that you go to all this
trouble to test and sort out all these recipes, so people like me ??? do not have to.
Thank you again..