Easy, oven-baked zucchini fries are coated with a golden Parmesan, almond flour breading so not only are they crispy and flavorful, but a healthy low carb, keto-friendly, and gluten free recipe!
Living in the midwest means a bounty of fresh zucchini in the summer months. These delicious veggies can grow relentlessly, meaning we enjoy zucchini every which way, from grilled zucchini, roasted zucchini, and sauteed zucchini, to baked goods like blueberry zucchini bread and even zucchini brownies.
Since following a gluten-free diet, I’ve learned to adapt timeless zucchini recipes, like crispy zucchini fries, into a version without breadcrumbs while keeping that classic taste. Since this recipe uses almond flour and grated parmesan for the coating, they are also low carb and keto!
If you are looking for more gluten free or low carb zucchini recipes, try almond flour zucchini bread, zucchini pancakes, or gluten free zucchini bread.
Ingredients needed
For the best taste, use small zucchini instead of the larger ones. Young (small) squash contains less seeds and moisture so they will crisp up quickly.
- Zucchini (courgettes)
- Olive oil
- Almond flour – Use blanched flour or unblanched almond meal. If you love almond flour recipes, check out this complete, free resource!
- Parmesan cheese
- Italian seasoning
- Garlic powder
- Onion powder
- Salt and pepper
- Egg (or substitute 2 egg whites)
How to make zucchini fries recipe
(Note: This is a step-by-step tutorial with pictures. For more specific instructions, along with ingredient amounts, see the recipe card at the bottom of the post.)
- Spread the cut zucchini sticks on a lint-free dish towel or paper towels and pat dry to absorb excess moisture.
- In a shallow bowl combine the almond flour, parmesan cheese, garlic powder, onion powder, salt, and pepper. In another shallow bowl whisk the egg or egg whites until frothy.
- Working with a few zucchini sticks at a time, dip them into the egg, then almond flour cheese mixture, coating evenly.
- Arrange the zucchini on greased baking sheets so they are near each other, but not touching.
- Repeat with the remaining zucchini. Bake in a 425ºF oven for 25-30 minutes, flipping halfway, or until the fries are golden and crisp.
- While the zucchini are baking, combine the dipping sauce ingredients in a small food processor and pulse until well combined.
zucchini fries dipping sauce
This recipe includes a quick and easy Sun-Dried Tomato Aioli dipping sauce to go along with the freshly baked fries. However, there are many other options for dunking!
- Marinara
- Honey mustard
- Fry sauce
- Ketchup
- Garlic aioli
- Lemon aioli
can i make these in an air fryer?
Yes, but you will have to work in batches so they are not touching. Omit the oil and spray the zucchini sticks with non stick cooking spray. Air fry at 400ºF for 8-10 minutes. Serve immediately.
substituting breadcrumbs
Instead of almond flour you may substitute with the same amount of breadcrumbs. To maintain a gluten free zucchini fries recipe, use gluten free breadcrumbs.
preparing zucchini
Gently wash the zucchini under cold water before beginning. Zucchini does not have to be peeled because the skin is very thin and edible.
Is this recipe gluten-free / low carb / keto?
Yes. Using a combination of almond flour and parmesan cheese instead of flour or breadcrumbs makes this healthy zucchini fries recipe keto, low carb, and gluten-free.
More Tips and tricks
- 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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Zucchini Fries Recipe
Ingredients
- 1 ½ tablespoons olive oil, divided
- 3 small zucchini, unpeeled and cut into 1/2" sticks
- ½ cup almond flour
- ½ cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 egg, lightly beaten (or 2 egg whites)
Sun-Dried Tomato Aioli
- ¼ cup 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. Alternatively, line the baking sheets with parchment paper and grease with olive oil or nonstick cooking spray.
- 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.
- In a shallow bowl combine the almond flour, parmesan cheese, garlic powder, onion powder, salt, and pepper. In another shallow bowl whisk the egg or egg whites until frothy.
- 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. 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.
- While the zucchini is baking, 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.
Equipment Needed
Recipe Notes
Best Tips and tricks
- 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.
Nutrition
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