Can fries made from zucchini taste as good as fries made from potatoes? The answer is YES, they can! I made a batch this weekend (32 sticks) and my husband, Mike, ate all but the four I sampled. I left the room for 15 minutes and they vanished. That’s how great these fries taste.
Potato fries contain over 8 times the amount of carbohydrates when compared to zucchini fries! One serving of these Parmesan zucchini fries (8, half-inch by 4 inch sticks), come in at only 3 net carbs. A perfect appetizer, afternoon snack, or vegetable side dish that fit’s in perfectly with a low-carb, keto lifestyle.
We know that zucchini is a powerhouse of nutrition: rich in antioxidants (substances that stabilize harmful molecules called free radicals) and chock-full of carotenoids, vitamins A, B, and K, fiber and magnesium. Don’t tell the kids they’re good for them, just let them dig in and enjoy the taste!
This past week, we put in our vegetable garden here in Atlanta, and hope for another bumper crop of zucchinis. Until the plants start producing fruit (yes, zucchinis are botanically a fruit ) I’m grateful they are available year-round. Choose vibrant green zucchini that are no larger than 8 to 10 inches. If they get too large, they loose both flavor and texture.
You’ll need three basic ingredients: zucchini, eggs, and freshly-grated Parmesan cheese, along with a few basic spices. I highly recommend grating your own Parmesan for the best results. We use a food processor for this task.
After slicing the zucchini into fries, pat them dry with paper towels to make sure the egg wash and Parmesan cheese mixture sticks. Shake off any excess beaten egg before pressing the sticks into the Parmesan cheese mix. You’ve gotta think assembly line when preparing these fries: zucchini sticks on one side, then beaten egg bowl, followed by the Parmesan bowl. And at the end of the line, place the parchment-lined baking sheet. Use one hand for dipping zucchini in the egg wash, and the other hand for pressing the zucchini into the Parmesan mixture. This helps to prevent clumps.
I love to serve these with jarred low-carb marinara or pizza sauce. Lots of them on the market now! If you have leftovers (which I highly doubt), place them on a baking sheet and reheat in a hot (425 degree) oven until crispy.
Low Carb Parmesan Zucchini Fries
Crispy Oven Baked Zucchini Fries are low in carbs and high in flavor and crunch. Your family will love this healthy and easy side dish!
- 2 medium zucchini
- 1 cup Parmesan cheese (finely grated)
- 1 large egg (beaten)
- ½ teaspoon seasoned salt (Italian seasoning, Lawry's, or garlic powder)
- ½ teaspoon ground black pepper
- 1 teaspoon basil (dried or lightly dried)
Preheat oven to 425 degrees F. Line a baking sheet with parchment paper or lightly grease with olive oil.
Cut each zucchini in half lengthwise 4 times, making eight long sticks per squash. Next, cut the sticks in half (crosswise) to make a total of 16 sticks per zucchini. You'll have 32 fries, each about 4 inches long and 1/2 inch thick. Wrap in paper towels and press lightly to remove excess moisture.
You'll need two shallow bowls: one with the beaten egg, one with a mixture of Parmesan cheese, seasoned salt, pepper, and basil. Set aside ½ of the cheese mixture.
Using one hand for the beaten egg, and the other for the Parmesan mixture, dip each zucchini stick in the egg (shake off excess), then press into the Parmesan mix, coating all sides. To reduce clumping, use ½ of the Parmesan mixture at a time. After coating 16 sticks, refresh the bowl with the other half of the Parmesan mixture. Place on baking sheet.
Bake 10 minutes. Remove from oven and flip each fry. Rotate the pan and return to oven. Bake another 10 minutes. Remove from oven. If you wish more browning, place under the broiler for a minute or two.
Is the nutritional information for one serving or the whole recipe’s worth?
The nutritional information is always broken down per serving. For this recipe, one serving equals eight fries. Each zucchini fry is about the size of a steak fry. Thanks for the comment, Robin!
This looks a-mazing! I love what you’ve done here, Joanie. Thank you for doing this website. It is a true labor of love. Well done!
Thanks much, Gina! Appreciate your kind words!
LOVED. THESE!!!!! So so good! I had to bake mine for a little longer but it’s only because my oven is slow. They came out delicious!!! Can’t wait to make them again as a side dish for bunless burgers. I’m loving everything on your site! Please keep sharing 🙂
Hi, Maria! So happy you loved these zucchini fries. Glad you let them cook a little longer until they were nice and crispy in your oven. I’m working on more!
I made these today because I was craving fries and they were absolutely delicious. I am really enjoying so many of your recipes.
Oh, thank you so much, Tonya! I appreciate your kind words of encouragement!
Can they be made in an air fryer instead of oven?
Hi, Sandy! Yes, air fryer works beautifully. Place them on the rack in a single layer and cook at 400 F for about 10 minutes or until crispy. Depending on the size of your air fryer, you may have to work in batches. Thanks for a great question.
These are great! I added shredded Mexican cheese and chopped bacon at the end for another 4 minutes to make them “Loaded”.
These are a real winner!
What a great idea, Cathy. Love Mexican cheese blends and as always, love some bacon! : )
These are amazing! My entire household loves them. Cant wait to make more recipes of yours!
Hi, Julie Anne! I’m thrilled you loved the zucchini fries. Thank you so much for letting us know, and hope you find more recipes to enjoy!
Joanie, I am wondering why you suggest using Lawry’s Seasoning Salt when it has sugar added?
Hi, Karen! Thanks for a great question. This recipe calls for 1/2 teaspoon of seasoned salt. I typically use Italian seasoning, however Lawry’s is also one of my go-to seasonings. 1/2 tsp of Lawry’s contains 0 carbs, and 0 calories. The sugar listed on the label is a trace amount, and does not contribute to the carb load. Thanks for visiting us!
I just pulled these from oven. My husband came through and had to try. We both love this recipe its a keeper.
Hi, Patty! Thank you for taking the time to let us know that you loved our Zucchini Fries. Even our grandchildren love these healthy alternative to French fries!
Oh my gosh! Mouth watering!
These were really good! I liked the thinner-cut ones as they crisped up better 🙂 very good alternative to the real thing. New to keto, so testing new recipes is taxing. This one is a keeper!!
I’m so happy to hear you enjoyed our Parmesan Zucchini Fries, Denise! I remember when we made the switch to keto, and know exactly how you feel regarding testing out new recipes. Thanks for visiting our site, and hope you find more recipes to enjoy!