If you’re on the lookout for a snack that’s crunchy, flavorful, and perfectly guilt-free, then you are absolutely going to fall in love with this Baked Zucchini Fries with Parmesan (Keto Low Carb) Recipe. These fries bring the best of both worlds—crispy golden edges from the Parmesan crust, and tender, juicy zucchini inside, all while keeping carbs low. Whether you’re following keto or just craving something fresh and satisfying, this recipe delivers on every front with minimal fuss and maximum yum.
Ingredients You’ll Need
Keeping your ingredient list simple is one of the secrets to this recipe’s charm. Each item plays a crucial role in building the perfect balance of texture, flavor, and color that makes these zucchini fries so irresistible.
- 2 medium zucchinis: The star of the dish, providing that fresh, mild base with just the right amount of moisture.
- 1 cup grated Parmesan cheese: Adds the crispy, salty crust that locks in flavor and crunch.
- 1 teaspoon garlic powder: Brings a warm, savory kick that pairs beautifully with the cheese.
- 1 teaspoon Italian seasoning: A fragrant blend of herbs that enhances the overall taste without overpowering.
- 1/2 teaspoon black pepper: Offers subtle heat and depth to the seasoning mix.
- 1/2 teaspoon sea salt: Essential for seasoning and bringing out the natural flavors.
- 2 large eggs, beaten: Acts as the binding agent that helps the Parmesan coating cling perfectly to each fry.
How to Make Baked Zucchini Fries with Parmesan (Keto Low Carb) Recipe
Step 1: Prep Your Oven and Pan
Start by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking or give it a light grease. This step ensures your fries bake evenly and come out nice and crispy without any fuss.
Step 2: Mix the Coating
In a shallow dish, mix together the grated Parmesan cheese, garlic powder, Italian seasoning, black pepper, and sea salt. This delicious combination forms the flavorful crust that will stick to every zucchini piece, giving it that crave-worthy crunch.
Step 3: Prepare the Egg Wash
In a separate shallow bowl, beat the eggs thoroughly. The eggs are key to making sure each zucchini “fry” holds onto the Parmesan coating perfectly as they bake.
Step 4: Dip the Zucchini
Take each zucchini strip and dip it into the beaten eggs, allowing the excess to drip off. This step ensures the coating will adhere seamlessly without becoming soggy.
Step 5: Coat with Parmesan Mixture
After the egg wash, dredge the zucchini strips in the Parmesan mixture. Press gently on both sides to make sure the cheese and herbs stick well. This is where the magic starts to happen!
Step 6: Arrange Fries on the Baking Sheet
Carefully lay out your coated zucchini fries in a single layer on the prepared baking sheet. Avoid overcrowding—this helps them crisp up beautifully without steaming.
Step 7: Bake to Perfection
Pop the tray into your preheated oven and bake for 20 to 25 minutes. Flip halfway through to ensure even browning. You’ll know they’re done when they are golden brown and irresistibly crispy on the outside.
Step 8: Cool Before Serving
Once baked, let your zucchini fries cool for a few minutes on the pan. This brief wait allows the crust to firm up just right, making each bite perfectly crunchy.
How to Serve Baked Zucchini Fries with Parmesan (Keto Low Carb) Recipe
Garnishes
A sprinkle of fresh parsley or basil can add a pop of color and a fresh herbal note. You can also dust a little extra grated Parmesan over the top for some extra cheesiness that looks and tastes divine.
Side Dishes
This recipe pairs wonderfully with dips like garlic aioli, marinara sauce, or a tangy ranch dressing. For a keto-friendly meal, serve alongside a fresh leafy salad or a creamy avocado mash to keep the carb count low but the flavor soaring.
Creative Ways to Present
Elevate your presentation by serving these fries in a rustic wooden bowl or a mini fry basket for a fun, casual vibe. Stacking them high with a small ramekin of dip in the center makes the dish perfect for sharing and definitely a crowd-pleaser.
Make Ahead and Storage
Storing Leftovers
If you have some leftovers, store them in an airtight container in the refrigerator. They will stay good for up to 2 days but are best enjoyed fresh to keep their crispness.
Freezing
Freezing is possible, but keep in mind the zucchini’s moisture content might make the fries a little softer once thawed. For best results, freeze them after baking on a baking sheet first, then transfer to a freezer-safe bag to retain their shape and coating.
Reheating
To revive that crispy exterior after refrigeration or freezing, reheat your zucchini fries in the oven at 375°F (190°C) for about 10 minutes, or until warmed through and crisp again. Avoid the microwave, as it tends to make them soggy.
FAQs
Can I use other cheeses instead of Parmesan?
While Parmesan is ideal for its sharp flavor and crisping ability, you can experiment with other hard cheeses like Pecorino Romano. Just keep in mind that the flavor and texture might vary slightly.
Are these zucchini fries suitable for non-keto diets?
Absolutely! Even if you’re not following keto, these fries make a delicious, low-carb snack or side that anyone can enjoy as a healthier alternative to traditional fries.
What’s the best way to cut the zucchini?
Cutting the zucchini into uniform fry-sized strips helps ensure even cooking and consistent crispness. Aim for pieces about 1/2 inch thick so they bake through without becoming mushy.
Can I bake these fries without eggs?
The eggs act as a binder, so skipping them might cause the coating to fall off. If you’re avoiding eggs, try using a keto-friendly egg substitute like a flax egg, but note that texture and binding might be different.
How do I prevent these fries from becoming soggy?
Removing excess moisture from the zucchini before coating helps a lot. You can gently pat the strips dry with a paper towel. Also, baking on a lined tray with space between fries allows for better air circulation, resulting in crispier fries.
Final Thoughts
If you’re ready to add a new favorite snack or side dish to your keto rotation, this Baked Zucchini Fries with Parmesan (Keto Low Carb) Recipe is an absolute winner. Easy enough for a quick weeknight treat but special enough to impress friends and family, these fries bring big flavor and crunch with every bite. Trust me, once you make them, they’ll become your go-to when you want something crispy, cheesy, and wonderfully wholesome.
Print
Baked Zucchini Fries with Parmesan (Keto Low Carb) Recipe
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Snack
- Method: Baking
- Cuisine: American
- Diet: Low Carb
Description
These Baked Zucchini Fries with Parmesan are a delicious and crispy low-carb snack perfect for keto diets. Coated in a flavorful mix of Parmesan cheese and Italian herbs, these fries are oven-baked to golden perfection, offering a healthier alternative to traditional fries without sacrificing taste.
Ingredients
Vegetables
- 2 medium zucchinis, cut into fry-sized strips
Coating
- 1 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1/2 teaspoon black pepper
- 1/2 teaspoon sea salt
Egg Wash
- 2 large eggs, beaten
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it to prevent sticking.
- Prepare Coating: In a shallow dish, mix together the grated Parmesan cheese, garlic powder, Italian seasoning, black pepper, and sea salt to create the flavorful coating.
- Prepare Egg Wash: Beat the two large eggs in a separate shallow dish to use for dipping the zucchini strips.
- Dip Zucchini: Take each zucchini strip and dip it into the beaten eggs, allowing any excess to drip off to prevent sogginess.
- Coat Zucchini: Immediately coat the egg-dipped zucchini strips with the Parmesan mixture, pressing lightly to make sure the coating sticks well.
- Arrange on Baking Sheet: Place the coated zucchini fries in a single layer on the prepared baking sheet to ensure even baking and crispiness.
- Bake Fries: Bake in the preheated oven for 20-25 minutes until the fries turn golden brown and crispy, flipping them halfway through for uniform cooking.
- Cool and Serve: Remove the fries from the oven and let them cool slightly before serving to achieve the best texture and flavor.
Notes
- For extra crispiness, use very thin zucchini strips and press the coating firmly.
- Flip fries halfway through baking to ensure even browning.
- You can substitute Parmesan with Pecorino Romano for a different flavor profile.
- Serve with a low-carb dipping sauce like garlic aioli or marinara.
- Store leftovers in the refrigerator and reheat in the oven to maintain crispiness.
