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5 from 2 votes

Low Carb Zucchini Fries

Crispy low carb zucchini fries that can be baked or cooked in the air fryer. These fries make a perfect side dish or snack
Servings: 4
Prep Time: 25 minutes
Cook Time: 12 minutes
Total Time: 37 minutes
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Ingredients

  • 2 small zucchini, cut into thick fries
  • 1 large egg
  • 1 tbsp heavy cream
  • 1 cup superfine blanched almond flour
  • 1 cup grated parmesan cheese
  • 1/2 tsp garlic powder
  • cooking oil spray

Instructions
 

Method 1: Easy Way

  • If baking fries, preheat oven to 400F. Line a baking sheet with parchment paper and set aside. If not baking, skip this step and move on to the next step.
  • Assemble your coating ingredients. In a small bowl, whisk eggs with heavy cream. Set aside. In a medium bowl, whisk together almond flour, cheese, garlic powder. Set aside.
  • Line the part of your work station where you will be coating the zucchini with parchment paper. Spoon a small amount of breading onto the parchment paper (just enough to cover the bottom of a zucchini fry).
  • Dip a zucchini fry in the egg wash. After it is fully coated, shake it a few times, making sure to shake off any excess egg drippings back into the egg bowl before adding it to the breading. The reason for doing this is that you don't want the egg drippings going into the breading. The moisture will cause the breading to clump and they will no longer stick to the zucchini.
  • Place the zucchini fry onto the small mound of bread crumbs, applying a little pressure so those breading sticks to the bottom of the zucchini.
  • Wipe your hand that was holding the zucchini so that your hand is also dry before touching the breading. Spoon a small amount of breading over the zucchini and then use your fingers to press the breading onto the zucchini fry until it is fully coated. This is more effective at coating then rolling the zucchini in the bread crumbs. 
  • Carefully set the zucchini fry onto your prepared baking sheet (if baking) or into your air fryer if using air fryer. Repeat with remaining zucchini fries. 
  • Spray surface of zucchini fries with cooking oil spray. If baking, bake in preheat oven until coating is crispy (about 25-35 minutes). You can broil for the last few minutes to add some more color to your coating. If cooking in air fryer, set temperature of air fryer to 375F and cook for about 10 minutes, flipping zucchini halfway, until coating is crispy.

Method 2: Zucchini Fries with Golden Coating

  • Preheat oven to 350F. Line a baking sheet with parchment paper. 
  • Whisk together almond flour, cheese and garlic powder. Spread mixture across lined baking sheet, creating a thin even layer. Spray surface of crumbs with cooking oil spray.
  • Bake in oven for about 5-6 minutes, or until lightly browned. Some of the coating may have clumped together during this cooking process. Allow crumbs to cool. You can speed up the cooling process by sticking them in the fridge. Once cooled, break up any clumps by hand or with food processor. You can reuse the same lined baking sheet if you are baking the fries later.
  • Assemble your coating ingredients. In a small bowl, whisk eggs with heavy cream. Set aside. In a medium bowl, add pretoasted bread crumbs.
  • Follow steps 3-7 in the first method.
  •  If baking, bake in oven at 400F until zucchini is tender and coating turns a dark golden brown (about 12-15 minutes). If cooking in air fryer, set temperature of air fryer to 375F and cook for about 5-7 minutes, flipping zucchini halfway, until coating is dark golden brown and zucchini is tender.

Notes

  • To make thick zucchini fries, slice zucchini in half lengthwise and then divide each half into fourths. So each zucchini produces 8 thick fries. You can make your fries thinner but you will likely need more breading.
  • The finely grated parmesan cheese should be the size of grains of sand. You can grate with a cheese grater. Or you can take shredded parmesan cheese and place into a food processor and pulse until it becomes the size of grains of sand.
  • You can buy no sugar added marinara sauce or use this homemade one.
  • I highly recommend whisking heavy cream with the egg for the egg wash. Just whisked egg is very thin, but adding the heavy cream creates a thicker egg wash that coats and stays on the zucchini better and helps the breading stay on. I have tried with just egg and the breading did not stick on as well.
  • Nutritional information does not include cooking oil spray. Nutrition facts assume all of the egg wash and breading is used, but in actuality, you will have some leftover, so the carb count is slightly less.
Serving: 0.25of recipe, Calories: 312kcal, Carbohydrates: 10g, Protein: 18g, Fat: 23g, Saturated Fat: 6g, Sodium: 407mg, Fiber: 3g, Sugar: 3g, NET CARBS: 7
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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