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

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Zucchini fries are a healthy low carb alternative to french fries, served with a zesty dipping sauce!

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

I make these in my air fryer oven, but you can either bake them in a conventional oven.  This is one appetizer you might find yourself making often!

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

They pair beautifully with my dipping sauce, 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!  You could also dip raw broccoli, cauliflower, cucumber or celery in it.

Ingredients

For the Zucchini Fries:

2 medium Zucchini cut into fries

1/2 cup almond flour

1/4 cup ground pork rinds (plain)

1 teaspoon garlic sea salt

1/4 cup grated parmesan cheese

1 teaspoon dried parsley

1 teaspoon dried basil

1/2 teaspoon oregano

2 egg, beaten

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

For the sauce

1/2 cup mayonnaise (see my recipe here)

2 teaspoons prepared horseradish

2 tablespoons ketchup (no sugar added)

1 teaspoon smoked paprika

1 teaspoon garlic salt

1/2 teaspoon fresh lemon juice

Preparation

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!

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

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

If you like these, check out the recipe for my Avocado Fries!

Avocado Fries - Keto and Low Carb

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

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

Makes 6 servings 

Macros for the zucchini sticks (4-5 sticks each serving):

 Fat 9 grams – Protein 8 grams – Carbs (net) 2 grams

*Note: 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.

Macros for the dipping sauce:

Fat 13 grams – Protein 0 grams – Carbs (net) 1 gram


Baked Zucchini Fries with Dipping Sauce - Keto, Low Carb & Gluten Free
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5 from 1 vote

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

Zucchini fries are a healthy low carb alternative to french fries. They pair beautifully with my dipping sauce, which makes it hard to stop eating them! I make these in my air fryer oven, but you can either bake them in a conventional oven. This is one appetizer you might find yourself making often!
CourseAppetizer
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

For the Zucchini Fries:

  • 2 medium Zucchini cut into fries
  • 1/2 cup  almond flour
  • 1/4 cup ground pork rinds, plain
  • 1/4 cup grated parmesan cheese
  • 1 teaspoon garlic sea salt
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • 1/2 teaspoon oregano
  • 2 eggs, beaten

For the sauce

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

Preparation

  • 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!

Notes

Note: If your zucchini are small, you can probably use only one egg.
*All nutritional data is provided as a courtesy and is accurate to the best of my knowledge. I am not a certified Nutritionist, so if you are concerned about this data, please feel free to verify it using the nutrition calculator of your choice. All data is based on net carbs and does not include sugar alchol (Swerve/Erythritol).
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Britta
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Britta

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

brooke
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brooke

What temperature for air fryer?

Cari
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Cari


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

melissa high
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melissa high

what are the macros for this?