Low-Carb Keto Crispy Baked Zucchini Fries Recipe (2024)

FAQs

How many carbs are in keto zucchini fries? ›

These Crispy Zucchini Fries are breaded with almond flour, parmesan and spices and baked until perfectly crispy! The perfect keto, low carb side dish! Only 3 net carbs per serving!

Make sure you pat your zucchini dry – dry zucchini will get crispy, wet zucchini will get soggy. Set up your breading station. For these zucchini fries we first toss them in flour, then dip in egg, then dredge in the breadcrumb mixture. Bake in a single layer on a baking sheet to allow air to circulate.

Yes, you should always salt your zucchini before frying — especially if you're aiming to achieve a crispy texture. Salting your zucchini helps remove the excess moisture stuck in the zucchini that would otherwise make frying a challenge.

These Zucchini Fries are a great way to use up those extra vegetables. Plus, they're delicious, easy to make and a much healthier alternative to those greasy french fries.

Zucchini

"Zucchini is a good source of vitamin C, potassium and folate. It's also low in calories and provides fiber, which can aid in digestion," she says. Additionally, since it's lower in carbs, it won't spike your blood sugar. Per the USDA, 1 cup of cooked zucchini has less than 5 grams of carbs.

Zucchini

One cup (124 g) of raw zucchini contains 4 g of carbs, 1 g of which is fiber. It's a good source of vitamin C, providing 25% of the DV per serving. Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.

Salt causes zucchini rounds to release excess water. This important extra step helps the zucchini to sauté rather than stew in its own juices.

Cut a zucchini into 3-ish inch slices with a diameter similar to a crinkle-cut french fry. Lightly oiled them with cooking spray. Put them in at 400 degrees over 15 minutes, then put them in for another 5 because not all of them were browning, nor crisping.

When it comes to the actual cooking, you want to fry the french fries twice. The first round is at a lower temperature to cook the inside of the potato and the second time you'll use a higher temperature to make the fries golden brown and crispy. You can use a home deep-fryer or just heat the oil in a Dutch oven.

Refrigerate the breaded zucchini for at least 15 minutes and up to 3 hours—it's just enough time to help the breading stick. Use a neutral oil for frying: Vegetable, canola, or grapeseed oil are great for frying, but my hands-down favorite is olive oil—it's always handy and I like the taste.

How to fix a soggy zucchini slice in the oven? ›

Zucchini contains a lot of water. When you cook it, this water starts to come out, and without anywhere to go, it ends up steaming the zucchini from the bottom up, leaving you with a mushy, unappealing texture. This is where the baking rack comes to the rescue.

What causes this bitterness? All cucurbits produce chemicals called cucurbitacins, which cause the vegetables to taste bitter and served as a defense against plant-eating wildlife.

Raw zucchini can also cause gas and bloating, especially if you overdo it. Zucchini is rich in fiber that your gut doesn't digest. When your body doesn't fully break the fiber down, gas can build up and cause bloating and make you pass wind. Eating raw vegetables can cause gas if you have irritable bowel syndrome.

Parsnip and Turnip Fries: These are probably the two most popular potato fry alternatives. Parsnips look like white carrots and are full of fiber with a tinge of sweetness. A turnip is round and has a texture almost identical to a potato. We Prep + Rally these every so often in our menus!

Breaded Or Battered Fried Zucchini (1 cup) contains 26.5g total carbs, 24.5g net carbs, 29.1g fat, 6g protein, and 387 calories.

Breaded Or Battered Fried Zucchini (1 cup) contains 26.5g total carbs, 24.5g net carbs, 29.1g fat, 6g protein, and 387 calories.

Zucchini, cooked from fresh (0.5 cup) contains 2.4g total carbs, 1.5g net carbs, 0.3g fat, 1g protein, and 14 calories.

This low-carb zucchini pizza crust contains just five simple vegan ingredients with no flour, oats, cheese, or egg! Instead, this delicious keto pizza crust relies on a simple zucchini base with a fraction of the fat and calories. Just 2.6 g net carbs per slice!