Keto Zucchini Fries
Crispy, golden zucchini fries with a Parmesan-almond crust that bakes up crunchy without a deep fryer. At just 4.2g net carbs per serving and ready in 35 minutes total, they're the guilt-free side that disappears off the pan before dinner is even plated.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These oven-baked keto zucchini fries trade the carb-heavy breading for a crisp almond flour and Parmesan crust, giving you that satisfying golden crunch without the potatoes or wheat. They're an easy, kid-friendly side that pairs with everything from burgers to roast chicken.
Ingredients
- 2 medium zucchini (about 1 lb / 450g), cut into 3-inch sticks
- 1 cup blanched almond flour
- 3/4 cup finely grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp dried Italian herbs
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 large eggs
- 2 tbsp olive oil (for drizzling)
Instructions
- 1
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Place a wire rack on top if you have one for extra crispness.
- 2
Cut the zucchini into fry-shaped sticks, then spread them on paper towels and pat very dry. Removing surface moisture is the key to crispy fries.
- 3
In a shallow bowl, whisk together the almond flour, Parmesan, garlic powder, paprika, Italian herbs, salt, and pepper. In a second bowl, beat the eggs.
- 4
Dip each zucchini stick into the beaten egg, letting excess drip off, then roll it in the almond-Parmesan mixture, pressing gently so the coating sticks.
- 5
Arrange the coated fries in a single layer on the rack or parchment, leaving space between them. Drizzle lightly with olive oil.
- 6
Bake for 18-22 minutes, flipping halfway, until the coating is golden and crisp. Serve immediately with a low-carb ranch or marinara dip.
Tips & notes
- Patting the zucchini thoroughly dry is the single most important step — wet zucchini steams instead of crisping. Salting the sticks for 10 minutes and blotting again gives an even crispier result.
- Leftovers store in the fridge for up to 3 days. Reheat in a 400°F oven or air fryer for 5-6 minutes to bring back the crunch; the microwave will leave them soft.
- No baking rack? Flip the fries halfway through and they'll still brown nicely on both sides.
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Frequently asked questions
- How many carbs are in keto zucchini fries?
- Each serving has 4.2g net carbs (7.0g total carbs minus 2.8g fiber), along with 232 calories, 11g protein, and 18g fat. This recipe makes 4 servings.
- Can I make these in an air fryer?
- Yes. Air fry at 390°F for 10-12 minutes, shaking the basket halfway through. Work in batches so the fries sit in a single layer and crisp up evenly.
- Why are my zucchini fries soggy?
- Soggy fries usually mean trapped moisture. Pat the zucchini completely dry before coating, avoid overcrowding the pan, use a wire rack, and serve right away since they soften as they cool.
