• Skip to main content
  • Skip to primary sidebar

Keto Cooking Christian

  • Recipes
    • All Recipes
    • Desserts
    • Main Course
    • Side Dishes
    • Breakfast
    • Appetizers
    • Salads and Dressings
    • Breads & Muffins
    • Sauces & Condiments
    • Fat Bombs
    • Soups
    • Recipe Roundups
  • Cookbooks
    • Keto Bundle
    • Keto Desserts
    • Keto Dinners
    • Keto Casseroles
    • Keto Sides
    • Keto Fat Bombs
    • Keto Sauces and Condiments
  • Keto
    • What is a Ketogenic Diet?
    • Tips for Starting Keto
    • Keto Foods List
    • Keto Baking Made Easy
    • 15 Ways to Add More Keto Fat into Your Diet
    • Macronutrients
    • Keto Snacks
    • Tips to Help Break a Weight Loss Stall on Keto
    • Nutrition Charts
  • Shop
    • Keto Pantry Essentials
    • Top Keto Picks on Amazon
  • Free Meal Plan
  • Faith
Home / Recipes / Appetizers / Air Fryer Zucchini Fries - Keto, Low Carb & Gluten Free

Air Fryer Zucchini Fries - Keto, Low Carb & Gluten Free

May 4, 2018 by Keto Cooking Christian 10 Comments

10132shares
  • Share
  • Tweet
  • Yummly
  • Email

Zucchini fries baked in an Air Fryer are a healthy low carb alternative to french fries, served with a zesty dipping sauce!

PIN Keto Air Fryer Zucchini Fries

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases, through links in this post. See my Disclosure.

These Keto zucchini fries are made in an air fryer oven, but you can either bake them in a conventional oven.  This is one easy low carb and Keto appetizer your whole family will love!

Baked Zucchini Fries with Dipping Sauce - Keto, Low Carb & Gluten Free

They taste great with a low carb and sugar free sauce used for dipping, which makes it hard to stop eating them!  And trust me when I tell you that this sauce is amazing!  It has such great flavor, you will want to use it with other dishes!  

Baked Zucchini Fries with Dipping Sauce - Keto, Low Carb & Gluten Free

You could also dip raw broccoli, cauliflower, cucumber or celery in it. Or if you want a healthy meal for the kids, try it with these delicious Chicken Tenders!

Ingredients

For the Zucchini Fries:

  • Zucchini cut into fries
  • Almond flour
  • Ground pork rinds or pork panko
  • Mayonnaise (see recipe)
  • Horseradish
  • Sugar Free Ketchup
  • Garlic salt
  • Parmesan cheese
  • Smoked Paprika
  • Garlic Salt
  • Dried parsley
  • Dried basil
  • Oregano
  • Eggs
  • Lemon

Note: If your zucchini are small, you can probably use only one egg.

*Exact measurements are listed in the recipe card below.

How to Make Keto Zucchini Fries

If you are baking them in the air fryer, set it 400, if you are baking them in a conventional oven, preheat to 425F.

Next, you'll want to set up your breading station. Mix all the almond flour, cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl.

In a separate bowl, beat the eggs together until they are well combined.

After you have cut the zucchini into fry size pieces, dip them into the egg, then into the breading mixture (lightly, do not press into the mixture).  Shake off any excess breading and place on a baking rack (or a parchment or Silpat lined baking pan) sprayed with olive oil spray.

Once all the zucchini have been breaded and are on the baking racks, spray the tops with olive oil spray, place then in the air fryer and bake at 400F for 15-20 minutes or until golden brown. 

Rotate/swap the pans half way through cooking. Use the same method if baking them in the oven.

While the zucchini fries are baking, let's prepare the dipping sauce. This Keto sauce could not be easier to make! Just mix all the sauce ingredients in a bowl and whisk together until combined and set aside.

Allow the zucchini fries to cool slightly before serving and enjoy!

Can I Reheat Leftover Zucchini Fries?

There's no question these low carb zucchini fries are best right after being cooked. That's when you'll get optimal crispiness. However, leftovers can be reheated and they taste delicious, even in the texture isn't the same.

To reheat, just place them back in the air fryer for just a couple of minutes until they have heated through.

Tips for Crispy Air Fryer Zucchini Fries

The gluten free breading in this zucchini fry recipe will crisp up really well but here are a few tips to help make sure you get that exterior crispiness you're looking for.

  • Smaller zucchini will have less water content. When selecting the ones you'll use, look for the younger, smaller zucchini.
  • The smaller the fry, the more breading surface. Large zucchini fries will tend to get a little soggy, so when you cut them up, make sure they are no larger than a traditional steak fry.
  • Don't pre-season the fries. Salt will begin to draw moisture out of the zucchini and it will make them more soggy when cooked.
  • If you choose to cook them in the oven, place them on the next to top rack position in the oven and watch them closely, turning them half way through baking time.
  • You can also pan fry these zucchini fries. If you opt for this method, use a high smoke point oil, like avocado oil, to ensure they do not take on a burned flavor.
breaded crunchy zucchini sticks on a plate with zipping sauce in a small bowl

Are Zucchini Keto?

Zucchini are very Keto friendly. They're really low in carbs as well as very nutritious! They're an excellent source of manganese, vitamin C, vitamin A, magnesium, folate and potassium.

These vitamins are minerals are linked to many health benefits that you can read about in this article.

What are the Carbs in Zucchini?

Zucchini on Keto is a great choice. For an entire medium sized zucchini there are only about 3 net carbs! This makes zucchini a great low carb vegetable to incorporate into your Keto weekly meal planning.

Baked Zucchini Fries with Dipping Sauce - Keto, Low Carb & Gluten Free

Air fryers are so convenient to use and really crisp up food beautifully. It really makes delicious Keto Air Fryer Shrimp!

Best Low Carb Zucchini Recipes

  • Zucchini Zoodle "Pasta" Salad
  • Lasagna Stuffed Zucchini Boats
  • Zucchini Lasagna
  • Chocolate Zucchini Muffins
  • Creamy Shrimp Alfredo over Zoodles
Baked Zucchini Fries with Dipping Sauce - Keto, Low Carb & Gluten Free

More Low Carb and Keto Appetizers

  • Bang Bang Salmon Cakes
  • Parmesan Baked Artichoke Hearts
  • Jalapeño Popper Chicken Dip
  • Mozzarella Sticks
  • Avocado Fries
  • Buffalo Chicken Dip
Baked Zucchini Fries with Dipping Sauce - Keto, Low Carb & Gluten Free

Shop  my favorite products on Amazon  and check out my Keto Pantry List!

Baked Zucchini Fries with Dipping Sauce - Keto, Low Carb & Gluten Free

Air Fryer Zucchini Fries - Keto, Low Carb & Gluten Free

Zucchini fries are a healthy low carb alternative to french fries, served with a zesty dipping sauce!
5 from 1 vote
Print Save Saved! Review

Recipe Video

Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Author: Julianne
Course: Appetizer
Calories: 257
Servings: 6

INGREDIENTS

For the Zucchini Fries:

  • 2 medium Zucchini cut into fries
  • ½ cup  almond flour
  • ¼ cup ground pork rinds, plain
  • ¼ cup grated parmesan cheese
  • 1 teaspoon garlic sea salt
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • ½ teaspoon oregano
  • 2 eggs, beaten

For the sauce

  • ½ cup mayonnaise
  • 2 teaspoons prepared horseradish
  • 2 tablespoons ketchup (no sugar added)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic salt
  • ½ teaspoon fresh lemon juice

INSTRUCTIONS

  • If you are baking them in the air fryer oven, If you are baking them in a conventional oven, preheat to 400F.
  • Set up your breading station. Mix all the almond flour, cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl. Beat eggs together in a separate bowl.
  • Dip the zucchini into the egg, then into the breading mixture (lightly, do not press into the mixture). Shake off any excess breading and place on a baking rack (or a parchment or Silpat lined baking pan) sprayed with olive oil spray.
  • Once all the zucchini have been breaded and are on the baking racks, spray the tops with olive oil spray and bake at 400F for 15-20 minutes or until golden brown. Rotate/swap the pans half way through cooking.
  • While the zucchini fries are baking, prepare the dipping sauce. Mix all the sauce ingredients in a bowl and whisk together until combined and set aside.
  • Allow the zucchini fries to cool slightly before serving and enjoy!

RECIPE NOTES

Note: If your zucchini are small, you can probably use only one egg.
To get a more accurate macros count, it's best to weigh your ingredients and recalculate based on the size of the zucchini that you use, because they will vary greatly.

FREE BEGINNER'S GUIDE TO KETO EBOOK!

Plus 5 FREE Tools for Success

Plus 5 FREE Tools for Success

Join our subscribers who get content directly to their inbox.
Invalid email address
Thanks for subscribing!
Nutrition Facts
Air Fryer Zucchini Fries - Keto, Low Carb & Gluten Free
Amount Per Serving
Calories 257 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 4g25%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 1g1%
Protein 8g16%
* Percent Daily Values are based on a 2000 calorie diet.
“
Save 60% on my Keto eBooks Bundle
DID YOU MAKE THIS RECIPE?Share a pic on Instagram and mention @ketocookingchristian
Rate this Recipe
*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve, Erythritol, Allulose, or Monk Fruit. Share on Facebook Share on Twitter

© Copyright for Keto Cooking Christian LLC. Please use the buttons above to share on social media, but please do not copy/paste the recipe.

10132shares
  • Share
  • Tweet
  • Yummly
  • Email

Filed Under: Appetizers, Most Popular, Posts, Recipes Tagged With: best keto recipes, best low carb recipes, easy keto recipes, easy low carb recipes, gluten free appetizers, gluten free recipes, keto, keto appetizers, keto diet, keto fries, keto recipes, ketogenic diet, low carb appetizers, low carb fries, low carb recipes, zucchini fries

Bible verse of the day

He that followeth after righteousness and mercy findeth life, righteousness, and honour.
Proverbs 21:21
Previous Post: « Mocha Meringue Cookies - Keto, Low Carb & Sugar Free
Next Post: Swedish Meatballs - Keto and Low Carb »
Recipe Rating




Recipe Rating




10 Comments
Inline Feedbacks
View all comments
Brandy McNeal
May 12, 2019 9:47 am

How many in a serving? How many fries are you getting from 1 zucchini?

Reply
Author
Keto Cooking Christian
May 12, 2019 9:35 pm
Reply to  Brandy McNeal

It depends on the size of your zucchini, but I was able to get about 4 per serving.

Reply
Britta
January 23, 2019 12:23 pm

Any suggestion for a replacement for the pork rinds if you're making these vegetarian?

Reply
Keto Cooking Christian
January 23, 2019 12:25 pm
Reply to  Britta

Hi Britta,
I would just sub with equal parts of almond flour and Parmesan cheese. They won't have the same exact crunchy exterior, but will still taste great! I hope that helps 🙂

Reply
brooke
January 22, 2019 10:32 am

What temperature for air fryer?

Reply
Keto Cooking Christian
January 22, 2019 1:26 pm
Reply to  brooke

Hi Brooke,
Bake at 400F for 15-20 minutes.

Reply
Cari
January 20, 2019 9:47 pm

5 stars
This recipe was amazing! And the sauce is really good. Thank you.

Reply
Keto Cooking Christian
January 20, 2019 9:52 pm
Reply to  Cari

Hi Cari,
I'm glad you enjoyed it and I do love the sauce too! Thanks for the great feedback 🙂

Reply
melissa high
June 27, 2018 12:08 am

what are the macros for this?

Reply
Keto Cooking Christian
June 27, 2018 9:00 am
Reply to  melissa high

I just added them 🙂

Reply

Primary Sidebar

Keto Cooking Christian

I'm Julianne, welcome!  Eating healthy doesn't mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! More about me...

  • Facebook
  • Instagram
  • Pinterest
  • YouTube

Footer

As Featured On Banner

↑ Back to Top

Recipes

  • Main Courses
  • Desserts
  • Breakfasts
  • Sides
  • Breads
  • Fat Bombs

Keto Diet

  • Tips to Start Keto
  • Keto Foods List
  • Keto Snacks
  • Keto Pantry List
  • Add More Fat on Keto
  • How to Break a Stall

Info

  • About
  • Faith
  • Work with Me
  • Contact
  • Privacy Policy
  • Affiliates Disclosure

FREE BEGINNER'S GUIDE TO KETO EBOOK!

Invalid email address
Thanks for subscribing!

Copyright © 2021 Keto Cooking Christian All Rights Reserved

FREE Beginner's Guide to Keto eBook, Plus 5 Tools for Success!

Invalid email address
Thanks for subscribing!