Add the almond flour, Parmesan, garlic powder, onion powder, and salt to a second shallow bowl and stir to combine. Then cut the zucchini into sticks, similar to French fries. Regular fries contain about 48 grams of carbs per serving. . I like to give the fries a quick spritz of 100% olive oil spray, and then bake at 425F for about 20-25 minutes, flipping once halfway through to ensure both sides are golden and crispy. Pat dry. These crispy keto zucchini fries are going to become of you favorites once you’ve tried them. This greatly improved the final texture of the zucchini. This will allow us to extract a little moisture from the zucchini and make them crispier. Hi Liz! Using one hand, dip a piece of zucchini in the egg wash, let excess egg drip off, and transfer to the almond/parmesan mixture. 437 cals / 33.5g fat / 10g carbs / 2.2g fiber/ 28 protein = 7.8 net carbs. On the other hand, these zucchini fries contain only 7.8g net carbs per serving and this is why you need to try out this low carb zucchini fries recipe. Get everything lined up in order. Place on the baking sheet in a single layer. These KETO ZUCCHINI FRIES are lightly coated in a mixture of Parmesan and almond flour and then air-fried until they’re nice and crunchy on the outside. Reheat them in the oven, or you can even try to pan-fry them a bit to regain some of the crispiness. I don’t have an air fryer. Arrange the zucchini sticks on a wooden board and sprinkle with salt. Naturally, it is a keto friendly vegetable because it has very few grams of carbohydrates, but accompanied by abundant fiber and remarkable amounts of essential nutrients: folic acid, potassium, iron, manganese, vitamin A and vitamin C. One medium zucchini contains 6 grams of carbs and 2 grams of fiber. This way, you should end up with fry-shaped zucchini fries. Hi Find all our favorite recipes in our exclusive Facebook group. It should not be considered as a substitute for a professional nutritionist’s advice. This time I didn’t add herbs to the mix because I wanted the more traditional version, but you can add a teaspoon of French or Italian herbs according to your taste. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. The nutrition information shown is an estimate provided by an online nutrition calculator. And bonus: My kids love them too! https://foodal.com/recipes/appetizers/deep-fried-zucchini-fries Can coconut flour be used instead of almond flour? Thank you. It has 13 different cooking functions, but we mostly use it as a toaster, toaster oven, and air fryer. Dip the zucchini sticks one by one in the beaten egg, and place them carefully in the plastic container, when you have between six and ten sticks, place the lid and shake vigorously for a few seconds (this is my secret for a perfect covering). I tried a few different keto-friendly “breadcrumb” mixtures and this one is one of my favorites. Trim off both ends of the zucchini, and then cut the zucchini in half crosswise — across the middle. First, begin by gathering all of your ingredients. Add the almond flour, parmesan, garlic, and herbs to a separate shallow bowl and stir to combine. 1/6 of the recipe. Please note any nutrition information presented on this website is merely there as a guide and as a courtesy to readers. And for the coating, this recipe uses a combination of almond flour and finely grated parmesan cheese. So these zucchini fries are best eaten right away. You’ll want the zucchini frieds on one side, then the egg, then the parmesan “breadcrumbs”, and finally a parchment-lined baking sheet on the other side. These zucchini fries get so crispy in the air fryer in just 10 minutes. Unfortunately, zucchini fries don’t store very well — they just get soggy! Dip the zucchini first into the egg and then into the almond flour mixture. Mine cook for about 20-25 minutes and I flip once halfway through. Crack the egg in a shallow bowl and lightly beat it with the salt. I’d probably bump the heat up (maybe 425?) Related: Easy Baked Keto Jicama Fries Recipe. This is only 4 grams net carbs in one medium zucchini! The longer they sit, the softer they’ll become. Be sure to whip up keto ranch dressing to dip these in. Slice the zucchini in half crosswise. They crisp up nicely in the oven, and you can easily reheat your leftover keto fries, either in the oven or on the stovetop. Preheat the oven to 425 degrees Fahrenheit and line a large baking sheet with parchment paper. And the best part? These keto baked zucchini fries are crispy and flavorful, made with grated Parmesan cheese, almond flour, and an Italian spice blend. I didn’t count them out or measure by volume. With this easy keto recipe, you can enjoy this as a yummy appetizer, or as a side along with some delicious fried chicken thighs or a quick keto snack. This one is a fabulous toaster oven, but we don’t find the ‘oven style’ air fryers to work quite as well in delivering that crispy, just fried texture as the basket types do. I prefer oven baking these fries to deep frying them because it’s less messy and requires less hands-on attention. Karly has been an active food blogger for over 10 years. Place the zucchini in a single layer in an air fryer basket and spritz liberally with oil spray. Zucchini fries make a great game day snack or appetizer all by themselves, or with other keto appetizers. First, wash the zucchini very well and cut it transversely, avoiding the center of the zucchini you must obtain four long slices, the heart of the zucchini where the seeds are can be discarded (it is very soft and doesn't work for this recipe). This information is provided as a courtesy and there is no guarantee that the information is accurate. © Copyright 2019 Oh So Foodie. When bubbles start to come out from the bottom of the pan, add the zucchini sticks one by one with the help of a cooking tong. So, why not turn this versatile vegetable into fries? Carb count will vary with different ingredients and brands. Let stand and serve accompanied by a keto-friendly dip like sugar-free marinara. The best part is, each serving of these low carb zucchini fries has only 7.8 net carbs per serving! What I mean is, I use one hand for dipping the zucchini in the egg and one hand for coating the zucchini with the parmesan. https://www.myketokitchen.com/keto-recipes/keto-zucchini-fries You can serve them with keto tomato sauce or keto ranch! Wait a couple of minutes and turn around up until they are brown on all sides. Optionally, sprinkle with a little chopped parsley. keto-friendly dip like sugar-free marinara. These crispy keto zucchini fries are going to become of one of your favorites once you've tried them. They’re also a delicious, healthy, and gluten-free snack recipe. Follow me on Pinterest and Instagram. . I make no claims to the accuracy of this information. Oh So Foodie is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to Amazon.com and affiliated sites. Add the egg to a shallow bowl and whisk until smooth. Then, in a plastic container with a lid, mix the almond flour, the. You can do so much with these healthy zucchini fries. Dunk the zucchini slices first in egg and then in a mixture of almond flour, Parmesan, and seasonings. Pin this recipe to your Keto Recipes board on Pinterest so that you can come back and find it later. I haven’t tried it, but I think it would work fine in this case. This keto french fries recipe is pretty easy to make. Next, beat the egg in a shallow container. Air fried zucchini gets nice and crispy on the outside! The number will change, of course, depending on how you’ve cut your zucchini. These keto zucchini chips are very easy to make. Thanks in advance. And don’t forget to join our Facebook Group! as a toaster, air fryer, toaster oven, dehydrator and more.