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Have you ever made low carb crispy baked zucchini fries? If you haven’t… oh my gosh, you need to. They are a much healthier alternative when you’re craving French fries.
These Parmesan zucchini fries are super simple, using common pantry ingredients. I’ve been missing variety in my veggies over the past week because we’ve been traveling at an all-inclusive resort, so it’s nice to get home and make my low carb favorites. Like this baked zucchini fries recipe.
What Are Zucchini Fries?
Oven baked zucchini fries are sticks of zucchini that are breaded and baked (or fried!). I used Parmesan cheese for the breading to avoid carbs, gluten, and the need for any specialty flours.
I’ll be the first to admit, when I’m craving junk food but want to stay healthy, these baked Parmesan zucchini fries are a lifesaver! They are one of my favorite ways to make low carb French fries.
Carbs in Zucchini Fries
A medium zucchini has:
- 6 grams total carbs
- 4 grams net carbs
That means it was pretty much effortless to make these zucchini fries low carb. All I had to do was use low carb breading, which was super easy to do by using Parmesan.
Each serving of the resulting zucchini fries recipe has:
- 4 grams total carbs
- 3 grams net carbs
Don’t worry, though. Even though these are low carb zucchini fries, they taste delicious! My whole family loved them, including my 11-month-old daughter.
How To Slice Zucchini Fries
Slicing zucchini fries is super easy:
- Cut your zucchini in half lengthwise, then cut each half lengthwise again.
- Keep repeating cutting lengthwise until you get thin enough pieces.
- Once the pieces are narrow enough, just stack them and cut them across to get the length you want your baked zucchini fries to end up.
You can check the video below to see what the pieces look like before breading them.
How To Make Zucchini Fries Without Breadcrumbs
As I mentioned in my last post, I know summer squash isn’t exactly in season right now. But, my local Costco still has a fresh batch, so I’m taking advantage while I can. I’ll happily make a simple zucchini noodles recipe and these baked zucchini fries over and over.
For the zucchini fries recipe, I got the zucchini extra crispy by breading it in Parmesan cheese mixed with garlic powder and black pepper. Then, the broiler finished it off to make it crispy. It’s the best kind of coating I’ve tried so far!
I have to say, I’ve made healthy low carb zucchini fries with all kinds of breading, but this Parmesan one is my absolute favorite. Here is what I like about it:
- It’s easy to find and always around in your pantry. So, you can make oven baked zucchini fries on a whim!
- The coating gets crispy in the oven, which is fantastic. Who wouldn’t love crispy zucchini fries?
- The Parmesan cheese flavor is to die for. It reduces the need for spices.
If that wasn’t reason enough to make this zucchini fries recipe, I can’t go without mentioning how incredibly simple it is. You need just five ingredients! You might even have them on hand right now.
How To Make Zucchini Fries Crispy
The Parmesan coating does a pretty good job of making these oven baked zucchini fries crispy. But, here are a few extra tips to ensure that happens:
Watch for watery zucchini.
If yours is “wet”, it will have a harder time crisping up. Pat dry with paper towels if needed.
Use smaller zucchini if possible.
The larger the zucchini, the higher the moisture content.
Do not salt the zucchini fries.
I’ve tried a recommendation that involved salting the zucchini over the sink to drain some of the water before baking. I don’t recommend this, as the result was too salty and more mushy than crispy.
Broil if needed.
You can place the Parmesan zucchini fries under the broiler to crisp up at the end.
Lightly pan fry if you’d like.
To make the low carb zucchini fries even more crispy after baking, you can lightly pan fry them.
How To Store Baked Parmesan Zucchini
If you want crispy zucchini fries, it’s truly best to eat them fresh. But if you must store them, do so in the fridge layered with paper towels between them. They will get soggy, so you’ll likely need to pan fry them if you want them crispy again.
How To Freeze Baked Zucchini Fries
You can freeze zucchini fries. Just make sure to bake them first. After baking, place onto a parchment lined baking sheet and freeze until solid, then transfer to a freezer bag.
To serve frozen zucchini fries, do not thaw them. Place them straight into the oven until hot and crispy. If needed, you can lightly pan fry to crisp up more.
Dipping Sauce for Parmesan Zucchini Fries
My favorite dipping sauce for these low carb baked zucchini fries is organic marinara. Parmesan cheese and tomato sauce are such a classic combination. Can’t go wrong with that. I also think they are awesome with Dijon mustard, but maybe that’s just me. Any dipping sauce works, really.
Everything is better with dipping sauce!
And since there aren’t a lot of carbs in zucchini, you totally have room for a sauce even if you’re trying to be low carb.
That being said, these Parmesan zucchini fries are so good that the dipping sauce is totally optional. The cheese and garlic powder provide so much flavor that nothing else is needed.
But if you like a creamier sauce, I think these go perfectly with my spicy appetizer dipping sauce, or keto ranch dressing, too.
How do you like your low carb zucchini fries? Plain or dipped in a sauce? Let me know!
And if you’re not sure how to make crispy baked zucchini fries, don’t worry. It’s so easy! All the instructions are on the recipe card below, plus scroll down for the VIDEO!
Tools To Make Oven Baked Zucchini Fries:
Click the links below to see the items used to make this recipe.
- Baking sheet – I love this one because it doesn’t stick and I get more crispy zucchini fries than using parchment paper. And, the non-stick coating is PTFE-free, PFOA-free and BPA-free.
- Chef’s knife – A good knife is a must in the kitchen, and makes it effortless to cut the zucchini.
- White bowls – This set is the perfect size for dredging and dipping.
More Low Carb Recipes To Love
RECIPE CARD
Crispy Baked Zucchini Fries Recipe - Low Carb with Parmesan
RECIPE VIDEO
Click or tap on the image below to play the video. It's the easiest way to learn how to make this recipe!
PrintIngredients
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- 2 medium Zucchini
- 3/4 cup Grated parmesan cheese
- 1 large Egg
- 1/4 tsp Garlic powder
- 1/4 tsp Black pepper (optional)
Instructions
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Preheat the oven to 425 degrees F (218 degrees C). Line and lightly grease a baking sheet. (Parchment paper works best, but foil might be okay if you grease it very well.)
Cut each zucchini in half lengthwise 4 times (to make eight long sticks from each squash). Then cut the sticks once crosswise, making 16 sticks from each squash, approximately 4 in (10 cm) long and 1/2 in (1 cm) thick. If the zucchini sticks feel "wet", pat them dry with paper towels.
Prepare two shallow bowls - one with beaten egg and one with a mixture of grated parmesan cheese, garlic powder, and black pepper. Dip each squash stick in the egg, shake off the excess, then press into the parmesan mixture, coating all sides. (Use one hand for the egg and the other for the parmesan, to avoid getting too much egg in the parmesan which will make it clumpy.) Place on the prepared baking sheet in a single layer without touching.
Bake for about 20 minutes, flipping the fries and rotating the pan halfway through, until fairly dark golden.
Place under the broiler for 2-3 minutes, until darker golden and crispy.
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Recipe Notes
Serving size: 8 baked zucchini fries, about 4" long each
Video Showing How To Make Baked Zucchini Fries:
Don't miss the VIDEO above - it's the easiest way to learn how to make Baked Zucchini Fries!
NUTRITION INFORMATION PER SERVING
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
More Low Carb & Keto Support!
If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:
Low Carb & Keto Diet Plan
Starter Guide 
Sweetener Conversion Calculator 
Keto Low Carb Macro Calculator 
Low Carb Keto Food List + Printable PDF
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119 Comments
Elizabeth
The Zucchini Fries were delicious. Thank you for sharing your recipes! I am always looking for recipes, especially vegetables, to cook without breading. Next time I will try cooking them in my new air fryer!
Celeste Ashton
Made this today. It was yumalicious..made it in my air fryer.
Who thought you could be made with something so delicious with the humble zuke.
R Foy
Looks great – Perfect for the zukes in the fridge as we speak!!
Sharon
Wow! So freaking good! I loved them! What a great recipe! I’m so glad I discovered your website! Thanks!
Terese
Thank you SO very much for all your hard work to make things so easy for all of us. I have an immune disease and have to focus on reducing inflammation in the body. These Keto recipes help doing this!
I’m very grateful to you!
Lisa
Have you tried this recipe in an air fryer?
Maya | Wholesome Yum
Hi Lisa, I haven’t but readers told me they have and liked it.
Sharon
Can you freeze them?
Maya | Wholesome Yum
Hi Sharon, No, it’s not recommended to freeze these. They will be soggy.
Brenda
oh my… 8 months now on Keto…. I was missing french fries…. this is great.
Chérie
Why is it no one who shares keto recipes, well there are a few websites that do, tell us how much is a serving size?? My hubby and I look at recipes, but there is no serving size. I understand that per the nutrition information is per serving. But how much is a serving…. 1/2 cup, 1 cup, 2 cup? It’s great to share recipes, but it’s to difficult for me to know how much a serving is. I find wonderful dinner recipes, but know one tells us how much a serving is. Just what it yields and the nutrition information. Thank you for this recipe, I’m going to make these, but cut extremely thin and make a chip.
Maya | Wholesome Yum
Hi Cherie, Every single one of my recipes lists the serving size. 🙂 You’ll find it on the recipe card above, in the Recipe Notes section.
Tara
Yum! These zucchini fries are incredible, especially with that cheesy coating! I love how easily they come together.
Luci
That’s a great alternative to French fries. This is a huge hit in my house.
Sues
These are just awesome!! Way better than regular fries, if you ask me! I love that there are parmesan and garlic powder on them, too!
Kelly Anthony
These crispy zucchini parmesan fries will be perfect in helping me eat healthier this new year.
Katie
These look SO delicious! I love that they’re made with zucchini but still have that indulgent taste to them. Thanks for sharing!
Chantelle
Your nutrition facts is the serving size the whole recipe or 1 zucchini?
I’m doing keto and trying to keep track of everything… Thanks
Maya | Wholesome Yum
Hi Chantelle, The nutrition info is per serving. The serving size is in the recipe notes above.
Esther Vandehey
They were delicious, my whole family loved them. Baked perfectly in my toaster oven. Baked ten minutes on the bottom rack and then moved it to the top rack to bake for the last ten minutes.
Maya | Wholesome Yum
Thank you for sharing, Esther! Love the idea of making them in the toaster oven.
Renee Goerger
I’m all for saving carbs and substituting zucchini fries for potato fries. These look perfectly breaded. I can’t wait to make your recipe!
Shiho
I love zucchini and have had zucchini chips before and loved it. This recipe is even better because it is low carb!
Kate Hackworthy
These zucchini fries sound delicious! I love how crispy they look on the outside but soft inside. Can’t wait to make them.
Maya | Wholesome Yum
I hope you like them, Kate!
Tisha
These parm zucchin fries sounds so yummy and look crispy! I’m not sure I would share a batch!!
Michelle
Hi, I made these tonight. The parm batter was crispy kind of, but the zucchini was totally mush to bite. I even left it in the oven at 200 for maybe an hr. Hoping it would dry out a bit.
Maya | Wholesome Yum
Hi Michelle, Everyone’s oven is a bit different and it sounds like they were baked too long if they were mushy inside.
Tim Simmons
I made a batch of these for game day not telling anyone that they were low carb and everyone thought that they were FANtastic. Will now be a regular addition when we host any kind of get together.
Maya | Wholesome Yum
Thank you, Tim! I’m so glad everyone liked them!
Jennifer
The cheese didn’t stick to the egg wash at all.
Maya | Wholesome Yum
Hi Jennifer, Sorry to hear you had this issue. Did you do everything the same as the recipe card, and check the video? It’s hard to say what went wrong without being in the kitchen with you. My guess would be that your zucchini might have been “wet”, which makes the egg wash not stick well and therefore the cheese too. You can try patting dry first next time.
Jennifer
These were absolutely delicious!!! We did fry ours in coconut oil to add some healthy fat. Which made these amazing. This recipe will be a regular addition to our Keto diet. These are a must try!!!
Maya | Wholesome Yum
I am so happy you liked the zucchini fries, Jennifer! Please come back soon!
Amelia
I don’t care for Parmesan cheese. I’m not sure if you could use another kind of cheese. What do you think would be a good substitute?
Maya | Wholesome Yum
Hi Amelia, It would need to be another very hard cheese, like Pecorino Romano.
Sue
My husband says hands down best way to eat zucchini. The second time I made them I made one change: salted the zucchini for 30 minutes then patted them dry. Much less watery.
Maya | Wholesome Yum
Thank you so much for sharing, Sue! I’ll need to try that!
Penny Saucerman
Delicious! Quick, easy prep. The control on my oven just went out and I couldn’t use the broil function, so I just turned off the oven after 20 minutes and baked them a couple more minutes. Even without broiling to finish them off, they were crispy and delicious. My husband loved them. I served them with organic marinara and that was delicious. I think ranch would be great, too. I also looked up your spicy appetizer sauce and will make it in the future when I have more time. Husband is diabetic, so I am always searching for reduced-carb recipes. It’s especially hard to find recipes for crispy, crunchy foods. I wonder if larger zucchini would work for those who said theirs was soggy since they tend to be drier. This recipe is definitely a keeper!
Maya | Wholesome Yum
I’m so glad they still worked for you, Penny. We love them with the spicy appetizer sauce – hope you’ll try it.
Breanna
THANK YOU!! It was delicious, every one was fighting over them. Especially my parents.
Maya | Wholesome Yum
Yay, that’s great to hear, Breanna!
Cherie
Hi! Love these! I mixed a little half and half with my eggs to them less thick. I also added onion powder to cheese and used chipotle black pepper in place of black pepper. I breaded the zucchini by placing Parmesan mixture in a zip top back. Baked very crispy on parchment and no sticking. Will definitely try again! Thanks!
Maya | Wholesome Yum
I’m so glad you love them, Cherie! Those spices sound delicious to add. Great idea to bread the zucchini by shaking in a bag.
Nancy Sutton
I love your recipes!!!
Maya | Wholesome Yum
Thank you so much, Nancy!
Amy T.
Worked out well. My Parmesan was fresh grated kind from the store and the larger grating doesn’t stick as well as finer grated, for people’s reference. I took the advice on the no clumpy eggs in cheese but it ended up happening b/c I did what you said not to, haha! Just grabbed pinches and smooshed against the zucchini and it worked fine. I had some smaller and some larger pieces. The smaller are less watery as people say than the larger ones. The broiler helped but baking a bit longer is fine to crisp them up too. I did the bake and broil thing…two minutes for the broiler for me. Came out great though and hoping to entice my sick diabetic partner to eat some (she loves cheese and has stomach issues but tolerates zucchini). They smell so good when baking too. Great recipe, thanks! ps. used zucchini from my garden. Good recipe to keep in my garden Pinterest board for what to do with things after they come out of the garden. 🙂
Maya | Wholesome Yum
I a so happy you liked them, Amy! Please come back again soon!
Elmira
Couldn’t get parm mix to stick to zucchini so I ended up sprinkling it on top on cookie sheet. Added some Italian seasoning, red pepper, garlic powder, too.
Maya | Wholesome Yum
Hi Elmira, I have some tips about this in the post above the recipe card. Make sure you are using different hands, so that you try to minimize touching the dry mixture with wet hands covered in egg.
Linda
How many in a serving or are you calling 1 medium zucchini a serving?
Maya | Wholesome Yum
Hi Linda, It’s 8 fries in a serving.
Rhonda
Sounds awesome..trying tonight!!
Maya | Wholesome Yum
I hope you love it, Rhonda!
Nati
Sounds good! Can I serve the next day too without having to heat them up?
Maya | Wholesome Yum
Hi Nati, These are best fresh. They get soggy after you store them.
Teresa
Mine were soft and not sure why. I wanted them crispier.
Maya | Wholesome Yum
Hi Teresa, Try placing them under the broiler at the end. I updated the instructions to include this step.
Stephanie
I love zucchini and am always looking for new ways to eat it. I can not wait to try these. I’m hoping I’ll be able to get my boys to try them since they look like fries.
Elizabeth
They turned out great! I subbed cotija for Parmesan (I use them interchangeably in most recipes).
I think using parchment is key—no sticking, and easy cleanup.
Delicious with keto ranch and my keto oven bbq chicken. Thanks for a keeper recipe.
Maya | Wholesome Yum
Thank you for sharing with us, Elizabeth!
Melissa Szucs
Hi Maya
I just tried this tonight and OMG, they were amazing and so simple! Thank you so very much for this great receipe!!! Im sure i will find more just like this on your website!
Maya | Wholesome Yum
I am so happy to hear that, Melissa! Thanks for stopping by!
Diane Willis
I made the Zucchini Fries today and they were good, but they didn’t brown like yours on the video. You turned them 1/2 way through the cooking period and they were brown on the bottom. I started to turn mine 1/2 way through and although the tops were beginning to brown (unlike yours), the bottoms were wet and completely unbrown. The parchment paper seemed wet. I cooked them longer… about 25-30 minutes and they were somewhat browned, and tasted good, but they weren’t really crispy… a little limp.
What do think caused this difference?
BTW, the flourless chocolate cake is to die for!!
Maya | Wholesome Yum
Hi Diane, It might be that your oven runs a little cooler than mine, since you needed to cook them for longer to get them to brown, OR your zucchini pieces were bigger. Try increasing the temp a bit next time. Another possibility is you had particularly “wet” zucchini; you can pat them dry a bit before coating if they feel damp. Finally, I added a step to place them under the broiler at the end, so that should help with the crispiness.
Gaye Miller
These are great! My husband really liked them too. That makes them double great! We like spicy food, so I mixed Cajun seasoning in with the parmesan cheese. Using parchment paper and flipping them is the secret to them turning out crispy. Thanks for thiś recipe!
Maya | Wholesome Yum
I am so happy you and your husband liked them, Gaye! Thanks for stopping by!
Pam
How can these have 21 g of protein?
Maya | Wholesome Yum
Hi Pam, The protein comes from the eggs and parmesan cheese.
Lola
These recipes are wonderful. Thank you.
Maya | Wholesome Yum
Thank you so much, Lola!
Roe
So, First of all they tasted delicious! But mine sort of turned out more like zucchini cheese scramble lol. I did grease the tinfoil really really really good but the zucchini just stuck right to the tin foil. I couldn’t flip them. They were pretty soft, I’m guessing because I didn’t turn them halfway through. Also, I can’t have garlic bc I have IBS and garlic is an irritant. I skipped the powder but do you think some sort of powder is necessary to help with the crust? Do you have any other methods for getting the fries crispy?
Maya | Wholesome Yum
Thank you, Roe! I’m glad they were delicious despite the flipping issues. I think that was definitely the biggest reason they weren’t crispy. Using parchment paper next time can help if they still stick for you using greased foil. The garlic powder isn’t necessary so you can definitely skip it!
Rhonda
Awesome perfect snack. I chose a low carb spicy marinara to dip. Delicious!
Maya | Wholesome Yum
Thank you, Rhonda! Love these zucchini fries with marinara.
mEGAN
I made these with dairy free cheese and they turned out great! Slightly different flavor than when I made them with regular parmesan, but still delicious!
Maya | Wholesome Yum
Good to know! Thank you, Megan!
Barbara
Making them as we speak, also added some eggplant fries
Maya | Wholesome Yum
I hope you like them all, Barbara! Thanks for stopping by!
Carol
Awesome! These are delicious. Thanks for the recipe
Maya | Wholesome Yum
Thank you, Carol!
Jill
In the oven now. I used garlic salt and onion powder on mine. Cannot wait try these!
Maya | Wholesome Yum
Thank you, Jill! I like to add those, too.
Kay
Made these for my tea today – scrumptious. 😀
Maya | Wholesome Yum
Thank you, Kay!
Rebecca
Would it work to substitute yellow squash in this recipe?
Maya | Wholesome Yum
Hi Rebecca, I haven’t tried it but it would probably work. Let me know how it goes if you do!
Barbara
yellow squash, zucchini and eggplant…awesome
Travis
In the video it appears that you use partchment paper…if that is true it would be nice if the recipe were to reflect that. As other comments have said these stick to a commercial non stick pan. I will try one more time with parchment paper but I am not optimistic.
Maya | Wholesome Yum
Hi Travis, The recipe card originally stated to line the pan, so it was never recommended to place the fries directly on a non-stick pan. I added to the recipe card that parchment paper works best, though foil might be okay if you grease it very well. I always use parchment paper when making these fries and they never stick. Hope you like them!
Michele
Do you think avocado could work? I used up our zucchini yesterday. 🙁
Maya | Wholesome Yum
Hi Michele, Yes, that sounds like a great idea!
Holly Woods
I have been eating low carb for a month now and there are not very many veggies that I care for (including zucchini). But they looked so good I thought I would try these tonight. I made them for me and my husband. They were delicious! And so easy to make! My husband loved them too! Makes me very happy because I needed to add more vegetables to my low carb diet and these definitely do the trick! Thanks so much!
Maya | Wholesome Yum
You’re welcome, Holly! I’m glad you and your husband enjoyed these.
Mari
These were a nightmare to make and were no better than when I just saute squash. What a waste of my time and expensive Parmesan cheese!
Maya | Wholesome Yum
Hi Mari, Sorry to hear that they weren’t for you. What was difficult about making them? I have a video posted above the recipe card and it’s pretty straightforward. Other than that, I find them different from sauteed squash and have gotten the same feedback from others. If you prefer pan frying, you could try this fried zucchini and squash recipe instead, which is even more crispy.
Andrea Hosage
Delicious, thank you!
Maya | Wholesome Yum
Thank you, Andrea!
Jaygee
This looks tasty and interesting. Have you tried, or do you think that, using an air fryer would work for this?
Maya | Wholesome Yum
Hi Jaygee, I don’t have an air fryer so haven’t tried it or had experience with it unfortunately. I don’t see any reason for it not to work, though. I’d love to hear how it goes if you try it!
Hanya
My fries stuck to the baking foil even after I put some grease on it. How can you prevent this from happening?
Maya | Wholesome Yum
Hi Hanya, You might need to grease it more generously if using foil. Another option would be to use parchment paper. Or, you could use these non-stick pans – they are truly non-stick and easy to clean even without lining them.
Lisa jones
Could you fry these? Are they really crispy baked like this?
Maya | Wholesome Yum
Hi Lisa, Yes, frying them should work too. I haven’t tried it, but they will likely be even more crispy that way. (Let me know how it goes if you give it a shot.) Otherwise, the fries do come out crispy right out of the oven, and you could put them under the broiler for a minute or two to crisp up more. But, they do lose their crispiness if you let them sit for a while, so they’re best eaten right away.
Kaylyn
Wow! I made these tonight and they will definitely be a new go-to side for me! So easy and delicious!
Maya | Wholesome Yum
Thank you, Kaylyn! They’re a go-to side for me, too.
Ariel
So the parmesan cheese, you get it out of the bottle like you would use on spaghetti? Could you use the bagged kind that’s with the cheese in the store?
Maya | Wholesome Yum
Hi Ariel, I use this parmesan cheese. Any finely grated parmesan will do – it doesn’t matter what container it comes in or if you want to grate it yourself. The only bagged kind I’ve seen is shredded, not grated, though.
Abby
I used freshly grated Parmesan and they turned out great!!! Will definitely make again and again!
Michele
Silly question, but did you use fresh parm here or the canned stuff? I never use the canned stuff, but I think here it might coat better?
Maya | Wholesome Yum
Hi Michele, I used the kind from a can but either one should work as long as it’s finely grated. Let me know how it turns out if you try the fresh kind.
Marcee
Just made a batch of these and they are delicious!!! I dip mine in ranch.
Missy
Oh my goodness…I know what I’m doing with my zucchini this week! Yum!
KalynsKitchen
Happy Friday! Just letting you know I featured this in my weekly Low-Carb Recipe Love on Fridays post. Hope a lot of my readers will click over here and get the recipe!
Maya | Wholesome Yum
Thank you so much, Kalyn! I appreciate the share! I have one of your recipes in an upcoming roundup I’m doing, too.
Kathy
Is just one zucchini “fry” a serving?
Maya
Hi Kathy, I wouldn’t consider one fry to be a serving (that’s a crazy tiny serving!), but that is how the nutrition info was listed initially. I changed it to be more reasonable – 4 servings in the recipe, 8 fries per serving. Thank you for pointing that out!
Renee Kohley
My girls would love these! Super fun!
Maya | Wholesome Yum
Thank you, Renee! Yes, zucchini fries are such a great way to help kids get their veggies in. My daughter loves them!