Made with simple ingredients and ready in just 10 minutes, these Air Fryer Keto Zucchini Fries are an easy recipe perfect for every occasion. Pair them with your favorite dipping sauce, and serve as an appetizer, snack, side dish, and more.
What are Zucchini Fries?
Part vegetable, part side dish, zucchini fries are pieces of zucchini that have been made to resemble traditional french fries made out of potatoes.
To achieve this, fresh zucchini squash are cut lengthwise into strips. Then, they are coated with a breadcrumb-like mixture made with Parmesan cheese and other various ingredients before being fried or baked.
The finished results are veggie pieces that are soft and tender on the inside and crisp and golden-brown on the outside. We’ll get into more specifics on how they’re formed later, though. For now, all you need to know is that they’re delicious and good for you, too.
Are Keto Zucchini Fries Healthier than Regular French Fries?
Yes. Given that their primary ingredient is a vegetable, zucchini fries are a super healthy option. For instance, zucchini are a great source of vitamins, nutrients, and fiber including phosphorous, magnesium, calcium, and more. (Source)
In addition, these keto zucchini fries are made with healthy fats, pack a fair amount of protein, and contain almost no carbs to help keep you full, fueled, and focused throughout the day, while preventing a carb crash later.
The Secret to Flavor & Ingredients You’ll Need
Of course, zucchini squash are tasty all on their own. However, what makes these zucchini fries even more appealing is the crispy coating.
This recipe uses simple herbs and spices, but feel free to experiment using your own additions and flavor combinations to make this recipe your own. Find everything you’ll need to get started below.
- Zucchini – You’ll want 2 medium-sized zucchini or 1 if it is extra large.
- Eggs – Eggs form the coating for the fries and are what hold all of the ingredients together. In addition, they provide a great source of vitamins, nutrients, and protein.
- Almond Flour – If you can’t find almond flour at your local grocery store, you can always make your own by adding whole raw almond to a high-speed blender or food processor until a flour-like consistency is formed.
- Grated Parmesan – When grated, Parmesan is the perfect low-carb substitute for breadcrumb mixes you would fnd at the store.
- Garlic – Garlic powder works best for this recipe as minced garlic won’t distribute well amongst the fries.
- Italian Herbs Mix – We used a prebought Italian blend, but if you prefer you could always make your own with a recipe like this.
- Salt – Don’t forget the salt. It helps enhance the rest of your flavors, making them even better.
How to Make Air Fryer Zucchini Fries
This air fryer zucchini recipe couldn’t get any easier. All you’ll have to do is combine your ingredients, pop them in the air fryer, and you’ll be on your way. Read more about how it all comes together below.
- Prepare the Zucchini. You’ll want to start by washing your zucchini, making sure to remove any lingering dirt. Then, chop off both ends.
- Cut. Once prepped, cut your zucchini in half lengthwise. Cut each piece lengthwise again before slicing them into quarters. (See pictures for details)
- Whisk. In a small bowl, crack the eggs, and whisk them to combine.
- Combine. In a second bowl, combine the almond flour, Parmesan, and spices, mixing until well-combined.
- Dip. Dunk each piece of zucchini into the bowl with the eggs. Then, dip them into the spice mixture, making sure every inch is coated. Repeat this step, placing the zucchini pieces on a plate until they are all coated.
- Air Fry. Spray the bottom of your air fryer basket with a cooking oil spray. Working in batches, add the zucchini, making sure the pieces do not overlap. Spray them with oil once more, and air fry for 5 minutes at 350° Fahrenheit.
- Toss. Shake the air fryer basket, tossing the fries, and air fry for another 5 minutes or until they are tender to the touch and golden-brown
Tips & Tricks
- Dry the Zucchini. The main component of zucchini is water. So, it’s important to pat them dry with a paper towel to remove any moisture before coating them in egg wash. Otherwise, they’ll turn out soggy, and the coating won’t stick.
- Keep Your Hands Clean. For the best results, it’s best to use one hand to coat the zucchini with the eggs and the other to coat them with the seasonings. This prevents the cheese from getting in the eggs, resulting in clumpy and soft fries.
- Broil. For extra crispy fries, turn on your broiler for the last minute or two of cooking.
- Cut Small Pieces. The smaller your zucchini pieces, the faster they’ll cook and the crispier they’ll be. Large chunks of zucchini hold more water and won’t taste quite as good.
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Can I Cook Air Fryer Zucchini in the Oven Instead?
We haven’t tested it, but this recipe should work just as well in the oven. Just follow the same instructions for slicing and coating the zucchini.
However, you’ll want to adjust the temperature and cooking times. So, be sure to heat your oven to 425° Fahrenheit, and cook your zucchini closer to 20-25 minutes, keeping an eye on it so as not to burn.
Storage Options
Although they’re not going to last long amongst your guests once cooked, zucchini fries are a great dish to prep ahead of time.
Fridge: Place leftovers in an airtight bag or sealable container, and keep them in the fridge for 2-3 days.
Freezer: Make sure they are cool. Then, place your fries in an airtight container or bag, and store them in the freezer for up to 2-3 months.
How to Reheat
One of the best things about these keto zucchini fries is that can be reheated several ways and are ready in minutes. Warming leftovers in the air fryer or oven will be sure to keep them crispy, but they’re just as tasty in the microwave, too.
if heating your zucchini from frozen, you do not have to let it thaw first.
Microwave: Place your zucchini fries on a microwave-safe plate, and heat them in 1-minute intervals until the desired temperature is reached.
Oven: Heat the oven to 425° Fahrenheit, add your fries to a greased baking dish, and heat them for 12-15 minutes.
Air Fryer: Preheat your air fryer to 300° Fahrenheit, and warm the zucchini for 3-5 minutes or until heated through.
Serving Suggestions
If you’d like, you can serve this recipe on its own. However, to add even more flavor, try pairing it with your favorite sauce. Some great options include:
Whether you dip, dunk, or drizzle, zucchini fries are a favorite among kids, adults, and everyone in between.
Air Fryer Keto Zucchini Fries
The most incredibly good zucchini fries with crispy outsides and creamy interior made with a keto-friendly breading in the air fryer for maximum convenience.
Ingredients
- 2 medium-sized zucchinis/1 if big
- 2 eggs
- 1 cup almond flour
- 1 cup grated parmesan cheese (powder)
- 2 teaspoons garlic
- 2 teaspoons Italian herbs mix
- 1 teaspoon salt
- 2-3 tablespoons olive oil (spray)
Instructions
- Start by washing the zucchinis.
- Cut them diagonally in half and then repeat to cut into sticks, Cut the sticks in half to achieve regular fry size.
- In a small bowl crack the 2 eggs and whisk them well.
- In the other bowl combine the almond flour, parmesan cheese, salt, garlic, and Italian herbs.
- Dip each zucchini fry in the egg wash, and then in the parmesan-almond flour mixture until well coated.
- Set aside on a plate until all of them are coated.
- Spray the basket of your air fryer with olive oil and add a layer of the zucchini fries, do not overlap them or overcrowd the basket, work in batches if needed.
- Lightly spray all of them with more olive oil.
- Cook for 5 minutes on 350F. Once it reaches the 5-minute mark, flip them, spray with a bit more olive oil and cook for another 5 minutes.
Notes
These zucchini fries are unfortunately only crispy when eaten right after being made since the moisture of the zucchini fries will affect the “breading”, however, they are equally delicious as leftovers.
They can be kept in the fridge for up to 4 days in an air-tight container with a paper towel to avoid excess moisture.
Dip them with some sriracha, mayonnaise, ranch, or harissa.
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