Crispy Baked Zucchini Fries Recipe

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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. Similar to jicama fries, they’re easy to make… and dip!

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!

• 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.

4.6 from 108 votes

Crispy Baked Zucchini Fries Recipe - Low Carb with Parmesan

Crispy oven baked zucchini fries made with just 5 INGREDIENTS! Everyone will love this easy and healthy low carb Parmesan zucchini recipe.

Prep: 10 minutes

Cook: 20 minutes

Total: 30 minutes

Author: Maya Krampf from WholesomeYum.com

Servings: 4 (adjust to scale recipe)

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Recipe Video

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Ingredients

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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) ▢

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Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

1. 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.)

2. 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.

3. 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.

4. Bake for about 20 minutes, flipping the fries and rotating the pan halfway through, until fairly dark golden.

5. 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

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 213

Fat 15g

Protein 21g

Total Carbs 4g

Net Carbs 3g

Fiber 1g

Sugar 2g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

Course: Appetizer, Snack

Cuisine: American

Keywords: baked zucchini fries, keto zucchini fries, parmesan zucchini fries, zucchini fries, zucchini fries recipe

Calories: 213 kcal

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