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These Oven-Baked Keto Zucchini Fries are low-carb, paleo-friendly, flavorful, and the perfect side dish to any accompany any meal! Serve them with a delicious roasted garlic mayo dipping sauce and you’ll make a zucchini lover out of anyone!
Oven Baked Keto Zucchini Fries
It’s zucchini season: the time of year when everyone is either harvesting bushels of zucchini from their own backyard, or on the receiving end of somebody else’s backyard stash. These easy-to-make zucchini fries are the perfect way to use up your ever growing pile. These zucchini fries are PACKED with flavor and so crispy on the outside. They make the perfect side dish any night of the week, or a really great snack. They’re paleo, gluten-free and keto friendly and will make anyone a fan of zucchini. Serve with the suggested roasted garlic mayo or warm marinara sauce and you’ll be in love.
Are Zucchini Fries Healthier than French Fries?
A big yes to this! These low-carb zucchini fries are “breaded” with gluten-free almond flour which is packed with protein. In addition zucchinis have a ton of nutrients including Vitamin B6 and anti-inflammatory phyto-nutrients. Plus, they’re delicious! Zucchini has a way of taking on any flavor it’s baked with, so we made sure to pack in the flavor in the breadcrumbs.
How to Get Crispy Zucchini Fries
This recipe is quite easy, but to ensure crispy fries follow these tips:
- Make sure to dry off the zucchini after it has been cut. Soggy zucchini means soggy fries.
- Bread the zucchini well, and don’t wait too long between breading and baking.
- Make sure to pre-heat the oven.
- Leave space in between the zucchini fries on the sheet pan to ensure proper crispness.
If you like this zucchini recipe, check out these others:
- Lemon Parmesan Chicken with Zucchini Noodles
- Stuffed Zucchini Boats
- Chocolate Chip Zucchini Muffins
- Zucchini Linguine with Homemade Meat Sauce
Watch the video:
OVEN-BAKED ZUCCHINI FRIES
Ingredients
Oven-Baked Zucchini Fries
- 2 large zucchinis cut into a "fry shape"
- 1/2 cup almond flour
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes optional
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 3 tablespoons grated parmesan optional
- 2 eggs
Roasted Garlic Dipping Sauce
- 3 cloves garlic see note
- 1 teaspoon olive oil
- 3 tablespoons mayonnaise homemade or store-bought
- 2 teaspoons lemon juice
- 1/4 teaspoon sea salt more to taste
- 1/4 teaspoon ground pepper more to taste
- 1/8 teaspoon red pepper flakes
Instructions
- Preheat oven to 425 °F.
- Dry zucchini slices with a paper towel.
- In a large mixing bowl, whisk together almond flour, Italian seasoning, garlic powder, red pepper flakes, salt, pepper, and parmesan.
- In a separate shallow bowl crack eggs and whisk together.
- Dip zucchini strips into egg, then dredge in 'breadcrumb' mix. Make sure they are well coated.
- Lay flat on baking sheet leaving space in between each fry. Bake for 25 minutes, flipping half way to ensure even baking until they are golden brown and crispy.
- While zucchini fries are baking prepare the roasted garlic dip. Roast garlic: Slice the end off the garlic cloves and place in a ramekin or small baking dish coated with 1 teaspoon olive oil. Cover with tinfoil and place in the oven with the zucchini fries. Roast the garlic for 20-25 minutes, or until soft. Or see note for prepared roasted garlic.
- In a bowl mash the roasted garlic until soft. Add the mayo, lemon juice, salt, pepper, and red pepper flakes. Taste and adjust seasoning as desired. Place in serving dish of choice and set aside.
- Serve the zucchini fries warm with the roasted garlic dip.
Notes
- If you are looking to skip the step of roasting garlic, some stores have roasted garlic pre-made in prepared foods section, or antipasto section. At Whole Foods they have roasted garlic in the specialty cheese section.
- These zucchini fries also taste great with a side of warmed marinara sauce.
- This recipe was originally published in July 2013, photos updated March 2017 and republished with updates on recipe for clarity and a new video in July 2019.
Is that 13 carbs for one piece of zucchini?
Wow I saw Lexi’s instagram post about this recipe this morning right before leaving for the grocery store and I am SO glad that I did! I made this for dinner and it was a massive hit! Even my brother who hates vegetables loved this dish! Everyone was raving how remarkably crispy these were and how they were such a nice change of pace in regards to other vegetable sides. I served these with leftover marinara sauce that I had but I absolutely cannot wait to make this recipe again with the garlic dipping sauce. This is definitely a 5 star recipe that I see myself making again and again and again in the future! A new staple recipe!
Our garden has an abundance of zucchini so this recipe was exactly what I was looking for. My husband and I LOVED these!! We used the parmesan in the breading and really liked the flavor. YUM! We also liked the dipping sauce, although I may reduce the lemon juice a tad. We LOVED this and I’ve shared the recipe already with others. Thank you!!
These look amazing, and love the video. Sorry if you’ve already covered this, but how big is a serving please? I’m looking at the nutritional info. Thanks!!
Hi! 1/4 of the total amount of fries!
I made these last night and they were amazing. Even my husband loved them! My garden is overflowing with zucchini so I will absolutely be making them again!
These are SO good and easy to make! Love the zucchini
Can you use regular flour instead of almond flour?
Do you have the carb, fat and protein breakdown on this recipe?
These are SO GOOD!!!! Didn’t need the dipping sauce, I thought the zucchini fries were good on their own!!! YUMMMMM
Made these Monday. Made the mistake of getting 4 non-organic zucchini, as that’s all that was available. (One is still sitting in my fridge.) It took a whole batch of the “breadcrumbs” per zucchini, but the eggs lasted for 3. I got to practice my knife skills, though! Turns out I’m not so good. I blame it on having only a paring knife.
Withheld the cheese, and dipped them in some warm tomato basil spaghetti sauce, which made them taste a lot like Pizza Hut breadsticks. It was weird. I’m not much of a zucchini fan, though, and ended up cutting these thinner and thinner so they’d be less soft and squishy and zucchini-like in the middle. Not sure I’d make these again. I still have a bunch in the fridge for reheating (in the oven).
These were really good right after we made them. Some were a little mushy but I know zucchini is watery usually. Leftovers, same thing. A little mushy but that’s expected. I used marinara sauce with them and htey were delicious, thanks! Oh, also didnt use corn meal, just all almond flour.
You have this categorized as “grain free” but then use cornmeal. Last I checked, corn was a grain. Could one sub arrowroot powder or another pseudo grain?
I made these today. A friend gave me some larger zucchini thought I would try it with the smaller one. The larger pieces I found were still juicy in the middle. What size do you cut them? I just used a large knife and did not use a slicer.
Is there something I can use in place of cornmeal? Should I double the almond meal? Thank you!
You can definitely sub additional almond meal.
Any suggested substitutions for almond meal if making for someone with a nut allergy? Thx!
I love your zucchini fries! I’m new to eating more healthy and clean. This recipe is awesome and easy for folks like me who’s learning to cook more. Im glad that I found your page and I’m sure that I will be cooking more of your recipes. Thank you so much! You Rock!
Oh wow – had these tonight after stumbling across your web site. THANK YOU! They came out so extremely delicious; I had no idea zucchini could taste this good! Of course, all these great ingredients help 😉 We had so much zucchini we couldn’t make it all tonight…so I’ll be making this again tomorrow for sure. Thanks again for posting your recipe for these! Who can miss french fries when you have these!?
Brian, I am SO happy you liked them. And I couldn’t agree more, I crave these over regular fries any day! Thanks for taking the time to write 🙂
Hi Lexi! I love your blog and all of your beautifully photographed recipes <3 just thought I'd stop by and send some love your way! Can't wait to try these and your protein pancakes!
Thank you Charlotte! I am so happy you stopped by, I love your website too, I’m a big fan! 🙂
Looks delicious! Do you have a recipe for homemade mayonnaise? Thanks!
Thank you Jen! I do, I will post it with some variations too, in the next few days! I’ll let you know when it’s up 🙂