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 grain-free, gluten-free, and low carb. This deceptively healthy recipe is guaranteed to be a family-favorite, both with kids and adults!
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 not only taste amazing, but are also gluten-free, grain-free, and low carb!
When preparing them for my larger family I often use the baked zucchini fries method because you can make more at one time. However, if you have a smaller crowd, making them in an air fryer is also 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 without breadcrumbs while keeping that classic flavor. This recipe uses almond flour and grated parmesan for the coating, so there is no need to make make GF bread crumbs beforehand!
Read on to learn how to make baked gluten-free zucchini fries, tips for making the coating extra crispy, creative dipping sauces, and how to adapt this recipe for the air fryer.
If you happen to have a bounty of zucchini to use up as well, roasted zucchini makes an equally delicious gluten-free side dish or try almond flour zucchini bread for another low carb treat!
Ingredient Notes
Gluten-free zucchini sticks recipe uses a grain-free combination of almond flour and parmesan for the breading, but you may also replace the almond flour with an equal amount of gluten-free bread crumbs.
- Zucchini (courgettes) – 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. Instead of slicing in fry sticks, you may also cut the veggies in slices for zucchini chips.
- Almond flour – Use blanched flour or unblanched almond meal. If you love gluten-free almond flour recipes, check out this complete, free resource!
- 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 – A mixture of Italian seasoning, garlic powder, onion powder, salt and pepper.
- Egg – Helps adhere the breading to the zucchini sticks. Two egg whites may be substituted for the egg.
How to make zucchini fries recipe
(Below shows step-by-step photos and modified instructions. For the complete recipe, along with ingredient amounts, scroll down to the recipe card.)
- Spread the sliced 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.
air fryer method
To make air fryer zucchini fries preheat it to 400ºF. You will have to work in batches so the zucchini strips are not touching, which keeps them crisp.
Omit the oil from the recipe and spray the air fryer basket. Arrange the zucchini sticks in a single layer and spray with non stick 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.
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 this perfect dunking snack, side dish or appetizer!
- Marinara sauce
- Honey mustard
- Fry sauce
- Ketchup
- Garlic aioli
- Lemon aioli
- Ranch dressing (read label for gluten-free)
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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Crispy 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
- 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 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. Alternatively, line the baking sheets with parchment paper and grease with olive oil or nonstick cooking spray.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
- 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.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
- 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.
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
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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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