Air Fryer Zucchini Fries (Low Carb Keto)
User Reviews
4.5
Air Fryer Zucchini Fries (Low Carb Keto)
Description
This recipe involves cutting medium zucchini into uniform sticks about half an inch thick and 3 to 4 inches long. They are dipped in beaten egg and then coated in a blend of almond flour or breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and pepper. This coating mixture adds a crust that crisps well in the air fryer.
Spraying the coated zucchini sticks with cooking oil promotes even browning and crunch during the ten-minute cook at 400°F in the air fryer. The result is fries with a crisp exterior and a tender, moist zucchini interior. The Italian seasoning and Parmesan give a savory, aromatic flavor profile, while garlic powder adds a slight pungency.
The fries can be served as a snack or appetizer, offering a less greasy alternative to deep-fried zucchini. The almond flour option keeps the recipe low-carb and keto-friendly, though substituting breadcrumbs or panko works for non-keto versions, which will produce a lighter, airier crust.
Oven baking is also possible by cooking at 425°F for approximately 30 minutes until golden and crispy. Different seasoning blends may be used for flavor variations to suit personal preferences.
Ingredients
- 2 zucchini medium
- 1 egg beaten, large
- ½ cup almond flour or panko/Italian breadcrumbs
- ½ cup Parmesan Cheese grated
- 1 teaspoon Italian seasoning or seasoning of choice
- ½ teaspoon garlic powder optional
- Pinch salt
- Pinch black pepper
- cooking oil olive or oil of choice, for spraying
Instructions
- Cut the zucchini in half and into sticks (aka fries) about 1/2 inch thick and 3-4 inches long.
- In a shallow bowl, combine the almond flour (or bread crumbs), grated parmesan, spices and a pinch of salt and pepper. Mix to combine.
- Dredge zucchini in egg and then in the almond flour mixture and place on a plate or baking sheet. Generously spray zucchini with cooking spray.
- Working in batches, place the zucchini fries in a single layer in the air fryer. and Cook for 10 minutes at 400F, or until crispy.
Notes
- Customize seasoning with Italian, Cajun, taco, ranch, or your preferred spice blends to suit taste preferences.
- Use almond flour for a low-carb, keto-friendly coating; breadcrumbs or panko can be used if not following keto for a crisper texture.
- Oven baking alternative: bake fries at 425°F for around 30 minutes until golden and crispy for a similar result without an air fryer.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 147 kcal
% Daily Value*
| Serving | 11/4th the recipe | |
| Calories | 147kcal | 7% |
| Carbohydrates | 6g | 2% |
| Protein | 9g | 18% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 49mg | 16% |
| Sodium | 224mg | 9% |
| Potassium | 282mg | 6% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 355IU | 7% |
| Vitamin C | 17.6mg | 20% |
| Calcium | 201mg | 20% |
| Iron | 1.3mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
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