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!
5 from 8 votes
Print Pin Rate
Course: Appetizer, Side Dish
Cuisine: all, American
Keyword: keto recipes, keto sides, low carb recipes, low carb sides, zucchini fries
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 136kcal

Equipment

  • baking sheet

Ingredients

  • 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

Instructions

  • 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.

Nutrition

Nutrition Facts
Low Carb Parmesan Zucchini Fries
Serving Size
 
8 Fries
Amount per Serving
Calories
136
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
5
g
31
%
Cholesterol
 
70
mg
23
%
Sodium
 
574
mg
25
%
Potassium
 
298
mg
9
%
Carbohydrates
 
4
g
1
%
Fiber
 
1
g
4
%
Sugar
 
3
g
3
%
Protein
 
12
g
24
%
Vitamin A
 
468
IU
9
%
Vitamin C
 
18
mg
22
%
Calcium
 
320
mg
32
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Real Keto Recipes, Real Easy

Joanie and Amy Robach show you just how easy it is to cook incredibly healthy meals that taste great and ensure healthy nutrition

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