why make this recipe
These zucchini fries are low in carbs and free of gluten. They crisp up with cheese and bake fast. They make a simple snack or side that fits keto and gluten-free plans.
introduction
This recipe uses fresh zucchini, egg, and grated parmesan for a crispy coating. The steps are easy and use few ingredients. If you want extra help with gluten-free baking basics while cooking, check this extra flaky gluten-free pie crust guide for tips that also help with handling low-gluten ingredients.
how to make Keto & Gluten Free Zucchini Fries
Follow the simple steps below. Dry the zucchini well before coating so the parmesan sticks. Bake until golden and eat while warm for the best texture.
Ingredients :
- 2 medium zucchinis (about 10 ounces)
- Few pinches of salt
- 1 egg
- 3/4 cup freshly grated parmesan cheese (finely grated with smallest grater hole; freshly grated produces the best results)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes (optional)
Directions :
- Get started: Pre-heat the oven to 400 degrees and line a rimmed baking sheet with parchment paper.
- Cut the zucchini: Rinse zucchinis and trim off the ends on each. Cut each zucchini in half, lengthwise. Then, cut each of those halves in half again, and then one more time to get thinner spears. Finally, cut each of the spears in half so they’re a few inches long. You should have a total of 16 spears per zucchini. Lightly season with salt. Before dipping in mixtures, be sure to dry them with a paper towel.
- Make the fries: In a shallow bowl, whisk an egg and set aside. In another bowl, stir together freshly grated parmesan, garlic powder and red chili flakes (optional). After, dip each zucchini spear in whisked egg and shake off any excess egg before dipping in parmesan mixture. Roll spear in the parmesan mixture and place on lined baking sheet a few inches apart from one another.
- Bake and serve: When done, place pan in oven and bake for roughly 20 minutes, until golden brown. We usually bake for a full 20 minutes. As soon as they’re done baking, remove from oven and serve immediately (best to eat while still warm). Serve with favorite dipping sauce.
how to serve Keto & Gluten Free Zucchini Fries
Serve warm on a plate with a dipping sauce like sugar-free ketchup, ranch, or a garlic mayo. They work well as a snack, side with grilled meat, or a party finger food.
how to store Keto & Gluten Free Zucchini Fries
Cool the fries fully, then store in an airtight container in the fridge for up to 3 days. Reheat in a 375°F oven or air fryer for 5–8 minutes to regain crispness. Do not store them wet or they will get soft.
tips to make Keto & Gluten Free Zucchini Fries
- Dry the zucchini well with paper towels to help the egg and parmesan stick.
- Use freshly grated parmesan for the best crunch and flavor.
- Do not overcrowd the pan. Give each fry space so air can circulate.
- Bake on parchment or a silicone mat to prevent sticking.
- Eat right away for best texture; they lose crispness as they cool.
variation (if any)
- Add 1 teaspoon Italian seasoning to the parmesan mix for herb flavor.
- Use finely crushed pork rinds instead of parmesan for a different keto coating.
- For extra heat, add a pinch more red pepper flakes or a dash of hot sauce to the egg wash.
FAQs
Q: Can I make these in an air fryer?
A: Yes. Cook at 400°F for about 8–12 minutes, checking at 8 minutes. Do not crowd the basket.
Q: Can I use shredded parmesan from a jar?
A: You can, but freshly grated parmesan gives better crunch and taste.
Q: Are these suitable for a low-carb diet?
A: Yes. They use zucchini and cheese and are very low in carbs.
Q: Can I freeze baked zucchini fries?
A: They can be frozen, but texture may change. Freeze on a tray first, then store in a bag. Reheat in the oven to crisp.
Conclusion
For another take and more cooking options, see this Keto Zucchini Fries recipe on Kicking Carbs.
Print
Keto & Gluten Free Zucchini Fries
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Keto, Gluten-Free
Description
Crispy zucchini fries coated with cheese, perfect as a keto and gluten-free snack or side.
Ingredients
- 2 medium zucchinis (about 10 ounces)
- Few pinches of salt
- 1 egg
- 3/4 cup freshly grated parmesan cheese (finely grated)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes (optional)
Instructions
- Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper.
- Rinse zucchinis, trim the ends, and cut each zucchini in half lengthwise, then cut each half into thinner spears, totaling 16 spears per zucchini. Lightly season with salt and dry with a paper towel.
- In a shallow bowl, whisk the egg. In another bowl, combine freshly grated parmesan, garlic powder, and red pepper flakes if using.
- Dip each zucchini spear in the whisked egg, shake off excess, then roll in the parmesan mixture and place on the baking sheet.
- Bake for approximately 20 minutes or until golden brown. Serve immediately with your favorite dipping sauce.
Notes
Serve warm for the best texture. Cool completely before storing in an airtight container for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Snack
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4 fries
- Calories: 250
- Sugar: 3g
- Sodium: 200mg
- Fat: 18g
- Saturated Fat: 8g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 60mg
