Keto Air Fryer Zucchini Fries are a crisp, flavorful, low‑carb alternative to traditional fries. They’re quick to make, bake well in the oven if you don’t have an air fryer, and pair perfectly with low‑carb dips for a satisfying snack or side.
These zucchini fries are easy to prepare and turn out golden and crunchy when air fried. If you prefer, you can bake them in the oven with similar, delicious results. In a large oven or a roomy air fryer like a Ninja Foodi, you can cook an entire batch at once; smaller air fryers may require cooking in batches.
My family was surprised at how good these turned out—crispy on the outside, tender inside, and full of savory flavor from the parmesan and seasonings. Serve them with a keto ranch, low‑carb ketchup, or sugar‑free BBQ sauce, or enjoy them plain alongside lettuce‑wrapped burgers for a healthier comfort‑food feel.
Keto Air Fryer Zucchini Fries
Ingredients
- 2 medium zucchini
- 1 large egg, beaten
- ⅓ cup almond flour
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- Olive oil cooking spray
Instructions
- Cut the zucchini in half lengthwise, then slice into sticks about ½ inch thick and 3–4 inches long.
- In a bowl, combine the almond flour, grated Parmesan, Italian seasoning, garlic powder, sea salt, and black pepper. Stir to combine and set aside.
- Whisk the egg in a separate bowl until well beaten.
- Dredge each zucchini stick in the egg, then roll to coat evenly with the almond flour mixture. Arrange coated sticks on a plate for air frying or on a lined baking sheet for the oven.
- Generously spray the zucchini sticks with olive oil cooking spray to promote browning and crispiness.
- Air Fryer: Place fries in a single layer (work in batches if needed) and air fry at 400°F (200°C) for about 10 minutes, or until golden and crisp.
- Oven: Bake at 425°F (220°C) for 18–22 minutes, flipping once halfway through, until the fries are golden and crisp.
Nutritional Information (per serving): Yield: 4 servings. Per serving: Calories 117, Carbohydrates 6 g, Net Carbs 5 g, Fiber 1 g, Fat 8 g, Saturated Fat 3 g, Protein 7 g, Sugars 3 g, Sodium 399 mg. Nutritional values are estimates based on ingredients used.
Prep time is minimal—about 5 minutes to slice and assemble—while cooking takes roughly 10 minutes in the air fryer or up to 22 minutes in the oven. This makes the recipe fast enough for weeknights and flexible enough for larger gatherings if you double or triple the batch.
Notes
- These fries are best served immediately for maximum crispness. If you need to hold them briefly, keep them warm on a baking sheet in a 200°F (95°C) oven, but they will soften over time.
- For best results, avoid overcrowding the air fryer basket—air circulation is key to getting them crisp.
- Nutritional data are estimates and may vary depending on the products you use.
