Enjoy ultra crispy gluten-free zucchini fries with this easy oven-baked or air fryer recipe. Tender, fresh zucchini sticks are coated with a golden Parmesan, almond flour breading so not only are they savory and delicious, but made without bread crumbs and are grain-free. This family-friendly recipe includes an easy shake and bake prep method for even faster breading!
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Gluten-Free Zucchini Fries – Baked or Air Fryer
Living in the midwest means a bounty of fresh zucchini in the summer months. These delicious veggies can grow relentlessly, meaning every summer I pull out my gluten-free zucchini recipe collection and enjoy them every which way!
Gluten-free zucchini fries continue to be the most requested recipe among my family. The kids love the crispy, cheesy breading and I love that they are made without bread crumbs, only almond flour, so I don’t have to mess around with speciality ingredients.
When prepping them for my larger family I often use the baked method because you can make more at one time. However, if you have a smaller crowd, making them in an air fryer is an option that yields equally crispy results!
Since following a gluten-free diet, I’ve learned to adapt timeless zucchini recipes, like baked zucchini fries, into a version that maintains an old school, classic texture and flavor. This recipe uses an almond flour and grated parmesan coating, so there is no need to make make or buy GF bread crumbs beforehand. #dinnerprepbonus 😎
Recently I discovered an even faster method of breading the veggies. Throw the coating in a bag, and shake it with the egg-dipped zucchini. It will save you a lot of precious time instead of dipping each stick. #bonusbonus 🙌
If you happen to have a bounty of zucchini to use up as well, then I recommend checking out this roasted zucchini recipe (never soggy) as an equally delicious GF side dish or bake up our family’s favorite loaf – moist, fluffy almond flour zucchini bread. I’m never short of zucchini recipe ideas so hit me up for more!
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Ingredient Tid Bits
Homemade zucchini fries uses a grain-free combo of almond flour and parm for the breading, but you may also replace the almond flour with an equal amount of GF bread crumbs or panko.
- Zucchini (courgettes) – I highly recommend using small zucchini instead of the larger ones. Young (small) squash contains less seeds and moisture so they will crisp up quickly. Instead of slicing in fry sticks, you may also cut the veggies in slices for zucchini chips.
- Almond flour – Either blanched flour or unblanched almond meal will work for this recipe.
- Parmesan cheese – For best texture use grated parmesan instead of finely shredded. If using commercial grated parm, be sure sure to read labels to make sure no gluten-containing ingredients have been added. For a dairy-free and vegan recipe, substitute an equal amount of nutritional yeast.
- Seasoning – I use a mixture of Italian seasoning, garlic powder, onion powder, salt and pepper, but you can get creative here, like adding a little spicy cayenne or smoky paprika.
- Egg – Helps adhere the breading to the zucchini sticks. Two egg whites may be substituted for the egg.
Let’s Make This Together!
(Below shows step-by-step photos and modified instructions. For the complete recipe, along with ingredient amounts, scroll down to the recipe card.)
Pick the right zucchini and prep
Small zucchini is key here! Save those larger zucchini for baking recipes where you can put all that extra moisture to good use.
To cut them into sticks, slice lengthwise in about 1/2-inch sections. Cut each section again in 1/2-inch strips, then slice horizontally for shorter sticks. Transfer them to a lint-free towel to soak up extra moisture while you prep the coating.
Set up your dipping station or choose the lazy option
You have two options here – the standard dip and coat, which does give you a slightly better coating, or my lazy let’s-just-get-this-done method. I came up with this because, honestly, my family will inhale a whole batch of zucchini fries in like 90 seconds and I felt it was unjust how much time I spend prepping them. 😩
Standard method – Working with a few zucchini sticks at a time, dip them into the egg, then almond flour cheese mixture, coating evenly.
Lazy method – Dip about 5 sticks into the egg, letting as much excess drip off as you can. Add the breading to a ziplock bag, and shake to coat. Gets the job done a lot faster.
Best way to get crispy baked results
When you transfer the coated zucchini, there’s a couple things you should get in mind to get that extra crunchy baked coating. First, make sure your baking sheets are well greased. Add olive oil liberally.
Next, is the spacing. You don’t want to crowd the fries because then they will bake and steam, rather than bake and crisp. Spread them out so they aren’t touching at all and use two baking sheets for plenty of room for the hot air to circulate around them.
Bake for 15 minutes in a 425°F oven, flip and bake for 10 minutes more. Want to use an air fryer? Check out those details below.
How to have a yummy dip, right?
While your veggie fries are getting nice and crisp, it’s time to think about all the yummy dipping options. Of course you can go simple, like marinara, ranch, honey mustard, or ketchup, but a sun dried tomato aioli really does these fries justice. Blend together the sun dried tomatoes, mayo, and a smidge of cayenne pepper in a small food processor or food chopper and you are good to go!
Can I Air Fry These?
Yep, you bet, and I include those directions in the recipe card below. Keep in mind they will probably have to be done in batches, depending on the size of your air fryer. Also, they are best enjoyed right out of the oven or air fryer. If you want to serve all at once, I recommend placing a baking sheet in a 250ºF oven, transferring them from the air fryer to the baking sheet to keep warm until ready to serve.
Things To Remember
- Pat dry the zucchini first before coating with eggs and almond flour parmesan mixture to make sure the breading sticks.
- Put your dishes in order to work efficiently and save yourself clean up. Use one hand to go from dried zucchini sticks, eggs, breading, then baking sheet.
- Baking directly on a well-greased baking sheet versus parchment yields crispier zucchini fries, but requires a little extra clean up.
- Use two baking sheets to make sure the fries are not touching and there’s room for hot air to circulate. Otherwise, you will be left with limp zucchini instead of golden and crisp.
- While they are baking make the dipping sauce to enjoy immediately out of the oven. Upon sitting, the zucchini will release moisture and soften.
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Crispiest Gluten-Free Zucchini Fries (Baked or Air Fryer)
Ingredients
- 1 ½ tablespoons olive oil, divided
- 3 small zucchini, unpeeled and cut into 1/2" sticks
- 1 cup almond flour
- 1 cup grated Parmesan cheese
- 2 teaspoons dried Italian seasoning
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¾ teaspoon salt
- ¼ teaspoon pepper
- 1 large egg, beaten very frothy with 1 tablespoon water
Sun-Dried Tomato Aioli Dipping Sauce
- ¼ cup jarred sun-dried tomatoes in Italian herbs, drained
- ½ cup mayonnaise
- ⅛ teaspoon ground cayenne pepper
Instructions
- Preheat the oven to 425°F. Liberally grease two baking sheets with divided olive oil so the fries do not stick.1 ½ tablespoons olive oil
- Spread the cut zucchini sticks on a lint-free dish towel or paper towels. Pat dry to absorb excess moisture. Set aside while the breading is prepared.3 small zucchini
- For standard dipping, combine the almond flour, parmesan cheese, garlic powder, onion powder, salt, and pepper in a shallow bowl. For faster coating, combine it all in a ziplock bag. (TIP: I usually transfer out half the bagged coating, adding it back in as I need more coating) In another shallow bowl whisk the egg or egg whites until frothy.1 cup almond flour, 1 cup grated Parmesan cheese, 2 teaspoons dried Italian seasoning, 1 teaspoon garlic powder, ½ teaspoon onion powder, ¾ teaspoon salt, ¼ teaspoon pepper, 1 large egg
- Working with 4-5 zucchini fries at a time, use one hand to dip the sticks into the egg, coating evenly. Use the same hand to transfer the zucchini into the cheese mixture, coating evenly. For the bag method, dip 5 zucchini fries in egg, let the excess drip off as much as possible, and then transfer to bag to shake and coat.
Baked
- Arrange the zucchini on the prepared baking sheets so they are near each other, but not touching. In order for the fries to become crisp, there must be room for hot air to circulate around them.
- Repeat with the remaining zucchini. Bake for 15 minutes. Remove from oven, use a spatula to flip the fries, and rotate pan 180°. Bake for 10-15 minutes longer, or until zucchini is golden and crisp.
Air Fryer
- Preheat the air fryer to 400ºF. You will have to work in batches so the zucchini strips are not touching, which keeps them crisp.
- Spray the air fryer basket with non stick cooking spray. Arrange the zucchini sticks in a single layer and spray the tops with cooking spray or oil spray.
- Air fry for 8-10 minutes and serve immediately. Depending on the size of your air fryer, you may have to cook in batches.
Aioli Dipping Sauce
- While the zucchini is baking or in the air fryer, combine the aioli ingredients in a small food processor and pulse until well combined. Alternatively, finely mince the sun-dried tomatoes and mix with mayonnaise and pepper. Serve the fries with dipping sauce immediately.¼ cup jarred sun-dried tomatoes in Italian herbs, ½ cup mayonnaise, ⅛ teaspoon ground cayenne pepper
Notes
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it was a bit of work, and the zucchini strips weren’t too crilspy, even though they were not touching in the oven. We did eat them all and it is a good way to use almond flour, making it higher in protein. And I have lots of zucchini right now. Ithink I’d put more cayenne in the aoili next time.
Hi Karin,
Thanks for sharing. Last time I made these I used the shake breading method. It was a lot less time consuming, but it doesn’t coat the sticks quite as well as doing it by hand. If the coating wasn’t crispy you can try adding a little more parmesan than almond flour or spraying them with nonstick cooking spray or oil before baking.
Best,
Melissa
These were delicious! The difference was that I cooked them at 400° for 15 minutes on each side and turned out perfectly browned also served them with homemade beet and chickpea hummus. Great recipe thanks!!
Sounds amazing, Connie! Thanks for sharing!
Best,
Melissa