So, About These Crispy Baked Keto Zucchini Fries…
You know that moment when you open the fridge, spot a couple sad-looking zucchinis, and just know you won’t eat them unless you jazz ‘em up? That was me last week. Well, almost every week, really. I swear zucchinis multiply when you’re not looking. Anyway, one rainy Sunday I decided to turn those little green logs into—wait for it—crispy baked keto zucchini fries. The first batch turned out so good my husband circled the tray like a vulture. (He’s a chips guy; this was practically a betrayal.) One fry almost didn’t even make it to the table. I just had to try it “for quality control”, right? If my kids can demolish half a tray without ketchup, you know it’s something special.
Why I Keep Making These
I make this recipe because my family goes nuts for anything crispy (if it crunches, it’s lunch). Plus, when I’m avoiding carbs—sometimes… okay, rarely—these are the only fries I don’t feel a twinge of guilt eating. My cousin even asked for this recipe at a barbecue, after swearing off vegetables. Actually, every time I’m thinking about running the oven for something else, I’ll toss in a batch of these. And honestly (confession time), I used to hate breading things, they’d always go soggy or just not stick, but this recipe finally gave me my crunch back.
What You’ll Need (with My Substitutions!)
- 2 medium zucchinis (can swap for yellow squash, but I think zucchini crisps up better)
- 3/4 cup almond flour (sometimes I use ground pork rinds, but my grandmother liked crushed cornflakes—totally not keto)
- 1/2 cup grated parmesan (pre-grated is fine; honestly, I use the cheap kind when I’m in a rush)
- 1 large egg
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika (or regular, but smoked gives it a little campfire coziness)
- 1/4 teaspoon salt (taste and throw in more if you like salty fries—I pretty much always do)
- 1/4 teaspoon black pepper
- Olive oil spray (or just brush some oil over the tray if you don’t have spray, works either way)
How I Throw These Together (No Fuss!)
- Heat your oven to 220°C (about 425°F), and grab a baking sheet. Line it with parchment or foil—no one likes stuck-on bits.
- Slice your zucchinis into “fries” – not too skinny, not too chunky. I go for about the thickness of my little finger, but that’s just me.
- Set up three bowls: one with your almond flour, one with the beaten egg (just beat it with a fork, don’t overthink it), and one with a mix of parmesan, garlic powder, paprika, salt, and pepper.
- Here comes the messy part: dip each zucchini stick into the almond flour, shake off the extra, then into the egg, then roll them around in the parmesan mix until well coated. I do these steps one by one, but sometimes I get lazy and do a few at a time—just makes your coating a bit more rustic (code for uneven, but it still tastes great).
- Lay the coated zucchini fries on your lined tray. Try to space them out, but mine always end up squished together. Give them a little spray or brush of olive oil over the top.
- Bake for about 22-25 minutes. Halfway through, give the tray a shake or – carefully – flip the fries. At this point I usually lean over and check for color (and yes, occasionally steal a fry…)
- If they’re golden and crispy, take ’em out! If not, give them a few more minutes. Don’t worry if a couple go a bit too brown at the ends—those are the best ones, in my opinion.
Lemme Tell Ya What I Learned (Notes)
- If your fries are going a little soggy, they probably got a bit too friendly in the pan—next time, lay ’em out more and maybe bake a touch longer.
- Actually, I find it works better if you blot the zucchini sticks with paper towel before breading—that extra water just kills the crunch.
- Don’t get too precious about the shape; mine are always a bit crooked and no one’s ever complained yet.
The Experiments (Variations I’ve Tried)
- I swapped parmesan for nutritional yeast once for a dairy-free batch—they were… okay. Not bad if you’re vegan, but it’s not as savoury.
- Crushed pork rinds make these extra crunchy, but honestly the flavor is a bit strong for my taste. Good for a pub night, maybe.
- I tried it with coconut flour. Don’t; unless you want fries so dry they double as doorstops.
Gear I Use (But There’s Always a Workaround)
- Baking sheet – essential, but one time I used a pizza pan and it was just fine (a bit of a squeeze, but hey)
- Parchment paper or foil – makes life easier, but just oil the tray if you’re out
- If you don’t have a spray bottle for oil, use a brush. Or even your hands, I won’t judge!
Do These Keep? (Storage Info)
These fries will sit in an airtight box in the fridge for up to two days, theoretically. But, in our house, they never last more than a day. If you reheat, just pop them under the broiler for a minute—not the microwave unless you want sad, floppy fries (voice of experience here).
How We Serve Zucchini Fries
I love them straight off the tray (can’t even wait for dinner), but my family dunks them in ranch or hot sauce. For BBQs, I pile them in a bowl, and they’re usually gone before the burgers are even ready. Someone once suggested ketchup, but honestly, I think that’s a crime against cheese.
Some Tips I’d Give My Past Self
- Don’t rush the preheating—trust me, I tried, and wound up with pale, limp fries. Hot oven’s the secret.
- Try not to crowd the pan. If you do, you’ll end up with steamed zucchini, not fries. Learned that the hard way, twice.
- And don’t skip flipping halfway through. Or, actually, you can, but they’ll only be crispy on one side and that’s just not living.
FAQ: Stuff People Have Actually Asked Me
- Can I make these in an air fryer? Oh, absolutely! I’d just go for 200°C (about 400°F) and give ‘em about 12-15 minutes. Shake ’em up halfway. They get extra crispy and you don’t have to heat your kitchen up on a hot day.
- Do these really taste like fries? Well, not exactly like potato fries, but honestly? When they’re hot, crunchy, and you’ve got cheese on there, they’re close enough for me.
- What can I dip them in? Ranch, garlic mayo, hot sauce… or nothing at all. My kids even went through a sweet chili phase (strange, but toddlers, right?).
- Can I freeze baked zucchini fries? I don’t recommend it. They come out a bit mushy after freezing, which kind of misses the whole point.
- How do I make them even crispier? My trick—blot those zucchini sticks dry first, and maybe add a tiny bit more parmesan for extra crunch. Oh! And don’t bake too many on one pan or it’s sog city.
Oh, and if you find a rogue fry tray in your oven from last night’s batch (like I did once), just call it a midnight snack—it’s the universe telling you to treat yo’self. Happens to the best of us.
Ingredients
- 2 medium zucchinis (can swap for yellow squash, but I think zucchini crisps up better)
- 3/4 cup almond flour (sometimes I use ground pork rinds, but my grandmother liked crushed cornflakes—totally not keto)
- 1/2 cup grated parmesan (pre-grated is fine; honestly, I use the cheap kind when I’m in a rush)
- 1 large egg
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika (or regular, but smoked gives it a little campfire coziness)
- 1/4 teaspoon salt (taste and throw in more if you like salty fries—I pretty much always do)
- 1/4 teaspoon black pepper
- Olive oil spray (or just brush some oil over the tray if you don’t have spray, works either way)
Instructions
-
1Heat your oven to 220°C (about 425°F), and grab a baking sheet. Line it with parchment or foil—no one likes stuck-on bits.
-
2Slice your zucchinis into “fries” – not too skinny, not too chunky. I go for about the thickness of my little finger, but that’s just me.
-
3Set up three bowls: one with your almond flour, one with the beaten egg (just beat it with a fork, don’t overthink it), and one with a mix of parmesan, garlic powder, paprika, salt, and pepper.
-
4Here comes the messy part: dip each zucchini stick into the almond flour, shake off the extra, then into the egg, then roll them around in the parmesan mix until well coated. I do these steps one by one, but sometimes I get lazy and do a few at a time—just makes your coating a bit more rustic (code for uneven, but it still tastes great).
-
5Lay the coated zucchini fries on your lined tray. Try to space them out, but mine always end up squished together. Give them a little spray or brush of olive oil over the top.
-
6Bake for about 22-25 minutes. Halfway through, give the tray a shake or – carefully – flip the fries. At this point I usually lean over and check for color (and yes, occasionally steal a fry…)
-
7If they’re golden and crispy, take ’em out! If not, give them a few more minutes. Don’t worry if a couple go a bit too brown at the ends—those are the best ones, in my opinion.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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