Ditch those carby-filled fries and munch on these delicious keto zucchini fries! Coated with a crispy pork rind and parmesan crust, they make for the perfect, crunchy appetizer or snack. Enjoy with your favorite sugar-free dipping sauce!
Today's recipe is from Georgina at Step Away from the Carbs.
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Why you’ll love this keto zucchini fries recipe
- Yummy french fry alternative: Breaded zucchini fries make for a crunchy and satisfying snack food. They smell like regular fries and taste just like them, too! I also love making fries from other vegetables, like turnip fries and asparagus fries.
- Crispy pork rind coating: I *love* the crunch and flavor that pork rind crumbs give to anything, so for this recipe, I changed it from my original and made the coating a combination of pork rinds and parmesan.
- Versatile serving: You can serve these crispy veggies as a snack with a sour cream dipping sauce or low-carb ketchup or as an accompaniment to steak or grilled fish.
- Baked, not fried: These baked zucchini fries are super easy to make in the oven, saving you time, effort, and clean-up!
- Gluten-free: This gluten-free fried zucchini is both celiac and keto diet-friendly.
Ingredients in keto zucchini fries
Here’s everything that goes into these crispy zucchini fries:
Zucchini
Zucchini is a fabulous keto vegetable because it’s naturally low-carb and super versatile for both baking and cooking.
Eggs
Eggs offer these fries a bit of protein while helping create their delicious coating.
Heavy cream
I opt for heavy cream in this batter for its high-fat content.
Pork rinds
Pork rinds make an excellent crunchy coating without excess carbs. They’re a good substitute for panko crumbs in traditional breaded recipes.
Parmesan cheese
A bit of parmesan cheese gives incredible flavor to these crunchy zucchini fries.
Cooking tips
- Blend pork rinds in a food processor for the finest blend.
- Make zucchini fries and serve immediately for the best crunch.
- Reheat zucchini fries in the air fryer for the tastiest leftovers.
How to make keto zucchini fries
Ready to get cooking? Here’s how to make these tasty baked zucchini fries:
Step 1: Prep your zucchini
Prepare the zucchini by removing each end and then cutting it in half. Cut each along the long edge, then slice those pieces into wide matchsticks.
Tip: Try to keep at least some of the peel attached to each piece, as this helps the fries keep their shape.
Step 2: Combine liquids
Beat eggs and cream together in a bowl and set aside. You'll be using the mixture to dip the sliced zucchini in before breading.
Step 3: Blend breadcrumbs
Make the pork rinds into breadcrumbs by whizzing them up in a food processor. I’ve tried being lazy in the past and bashed them around with a meat tenderizer, but having them fine is much better for this recipe!
Add parmesan to the pork rinds, and whizz again. Transfer the breadcrumb mixture to a second bowl.
Step 4: Coat zucchini fries
Dip each zucchini stick into the egg mixture and then into the pork rind mixture.
Once breaded, place the keto zucchini fries on a baking rack set inside a prepared baking sheet. Repeat with the rest of the zucchini.
Step 5: Bake zucchini fries
Roast them in a preheated oven for 15-20 minutes until they start to turn crispy at the edges.
Serve immediately and enjoy this tasty low-carb recipe!
How to serve gluten free zucchini fries
These baked parmesan zucchini fries are best enjoyed with freshly grated parmesan cheese and a low-carb dipping sauce.
I recommend a keto marinara sauce, whipped ricotta dip, or jalapeno ranch dip.
Variations
- Add extra flavor to your baked zucchini fries with spices like Italian seasoning, garlic powder, onion powder, cayenne pepper, salt, and pepper.
- Fry your zucchini fries in vegetable oil for a crunchy, high-fat coating.
- Use an almond flour bread crumb for vegetarian zucchini fries.
FAQs
These are the most common questions I get about these delicious low-carb zucchini fries.
Achieving the crispiest zucchini fries is essential for this snack! Here are a few tips:
- Choose a firm zucchini
- Deep fry for the crispiest coating
- Avoid overcrowding the baking tray, frying basket, etc.
- Cut even zucchini slices for uniform cooking
- Remove excess moisture from zucchini by salting them
You can use any keto dipping sauce you prefer with this recipe. Here are a few of my favorites:
- Keto Cheese Sauce
- Chuy's Jalapeño Ranch Dip
- Dill Veggie Dip with Cream Cheese
- Keto Ranch Dressing
- Whipped Ricotta Dip
- Queso Keto Cheese Dip
Like this keto zucchini fries recipe? Try these!
Want more delicious keto zucchini recipes? I’ve got you covered:
- Mexican Zucchini and Ground Beef Skillet is a wholesome, warming meal packed full of nutritious ingredients.
- Turkey Zucchini Meatballs are incredibly moist and make a delicious appetizer.
- Zucchini Keto Apple Crisp makes a sneaky swap to keep this classic dessert low-carb.
- Scalloped Zucchini is creamy, cheesy, and oh-so-good.
- Oven-Baked Zucchini Chips are made perfectly crunchy in the oven or air fryer.
Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!
Recipe
Keto Zucchini Fries
Video
Ingredients
- 2 medium zucchini approx. 430g
- 2 eggs
- 1 tbs heavy cream
- 2.5 oz pork rinds approx. 1 cup
- ½ cup grated Parmesan
Instructions
- Preheat the oven to 400F.
- Cut the zucchini into matchsticks, ensuring that each stick has some peel left on.
- Add the eggs and cream to a bowl and stir well.
- Place the pork rinds in a food processor and process into breadcrumbs. Add the Parmesan, process again, then place them in a second bowl.
- Dip each piece of zucchini into the egg mixture, then the pork rind mixture, and then place on a baking rack over a baking sheet.
- Roast for 15-20 minutes until starting to crisp at the edges. Serve warm.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Copyright
© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Post updated February 26, 2024 with new images and additional recipe information. First published on June 17, 2020.
Janet
Loved these! I used the Italian Keto Bread Crumbs and they were good. Next time I will cut out some of the seeds and cook them a little hotter to get crisp on the outside without being so soft.
JeanC
Yum! I added some onion and garlic powder. First time using pork rind crumbs. I will definitely make this again! Thank you!!
gwen
I really was expecting a veggie when cooked to have the structure of french fries...zucchini does not no matter how many pork rinds you coat them with. Alas, I enjoyed my zucchini but it wasnt french fries
Lisa MarcAurele
This recipe is not meant to have a texture like french fries.
Delores
Try jicama fries. Has 11 carbs 6 fiber per 1 cup. Might be a little closer to the texture you are looking for.
Cécile West
This is the first time I have seen your recipes. They look delicious.
April
So it's just me and I would need to save the remaining 3 servings for other nights. What would you say is the best reheating method and for how long?
Lisa MarcAurele
I'd reheat in the oven on a low temp. When I reheat them, I put them in a toaster oven.
Kasa
I would love to know how long to cook in an air fryer & what temp?
Lisa MarcAurele
Try 400°F for 10-15 minutes.
Julie Furin
Made these last night.....YUM is right!! They were delicious!!
Emily
These are delicious. Followed recipe as written, but the amounts of pork rinds and Parmesan only coated one medium zucchini for me. Also, they stuck horribly to the baking rack...would recommend spraying oil on rack first.
Lisa MarcAurele
Thanks for sharing your experience. I like shake the coating on mine by using a zipper bag.
Dara
Why use pork rinds for the breading? Wouldn't that be a very salty mixed with the parmesan cheese.
Lisa
It depends on the pork rinds. You can blend in a little finely ground almond flour if desired to cut back.
Yolanda
Are you all counting the whole two Zucchini as 1 serving for 2 net carbs?
Lisa
It's half a zucchini per serving.
June
I love these. I have made them as hors’dourves cutting the zucchini in rounds and dipping in egg and ground pork rinds with Parmesan,and frying them in avocado oil. They are great dipped in ranch dressing.
Lisa
Love the idea of making these in fried rounds!
Tina
Can you fry them. Too hot to start oven.
Lisa
They are good in a air fryer. If you fry in oil, you need to be careful with the coating.
LianafromIndiana
Sounds delicious. Any recommendations on what to do with the leftover egg/cream and pork rind mixtures?
Lisa
I keep crushed pork rinds in the freezer to use like bread crumbs. I'm not sure if you'd want to save the leftover egg/cream.
Ileana Keller
You save pork rinds crushed in the freezer? I ll try to do it also
Where do I put it? In a container or in a plastic ziplock bag?
Lisa
I keep them in a zipper bag, but a container works too.
Julie
This cooked really good in my air fryer! Nice and crisp.
Lisa
Good to know! The air fryer is definitely the way to go in summer.
Lori
What temp and how long?
David Harmon
The pork rind flat bread is the best bread for low carb I have ever had! Sliced a piece in half to make a hamburger. Delicious !
Lisa
I'm so glad you love it. I'll have to try it with burgers.
Crystal
Did you make the flatbread yourself or purchase it from a store. I can’t seem to find it in a store.
David
Followed directions, had trouble getting the Portland mixture to coat he slices. After a few pieces the porkrind mixture got too wet to distribute to the slices. . In oven now. Hope will s tasty as looks. I use pork rinds to coat my chicken.
Lisa
Hope it worked out for you.
Elizabeth Sherrell
Same here, it was fine in the beginning then it's to wet added flour not helping. What am I doing wrong? Love the idea but I'm obviously not doing it correctly
Lisa
You could try sprinkling on instead of dipping so coating doesn't get too wet.
Jacqueline Hazel
recipe asks for 2.5 oz pork rinds. is that by weight? hiow much by dry measure when griund, please?
Lisa
It's about a cup size.
Miranda Cunningham
oh yum!!! pork rinds replace just about any breadcrumb needed in a recipe. A friend of mine was trying low carb and tipped me off to try this one night when we were cooking together. Me being gluten free due to necessity. Love this option. Far cheaper than the gf storebought stuff. Would make my own but at a high price for bread its no better. Our results were yum and I am more than happy to try them in this recipe too. Cant wait!
Mo
What can I replace the pork rinds with?
Lisa
You could try almond flour.
KetoKesh
I've tried Almond flour and it was good but next time im going to add some parmesan to the almond flour mix to make it a little crisper.
Lisa
Parm is always a good add for low carb "breading"
Darcy
What is a serving size?
Lisa
It's half a zucchini worth and depends on how you slice them. For us, it was about 6 pieces.
Carolyn
Can I air fry these?
Lisa MarcAurele
Yes. Just use an air fryer calculator to adjust the time and temperature down.