AIR FRYER ZUCCHINI FRIES (LOW CARB – KETO)

Crispy parmesan zucchini fries baked in the air fryer. These low carb and keto diet friendly zucchini fries (aka chips) are light, crispy, and packed full of flavor at only 3 net carbs per serving in under 15 minutes! 

If you’re on the keto diet or are simply looking for a new way to use your air-fryer than I’ve got just the recipe for you. Today we’re making crispy zucchini fries in our air-fryer in under 15 minutes!

Zucchini fries are a delicious nutritious low-carb alternative to potato fries and are great for EVERYONE. They’re a godsend if you’re on a low carb or keto diet because a cup of zucchini is only 3g net carbs. That leaves plenty of room for enjoying zucchini fries guilt-free and in no time thanks to an air fryer.

How to Make Crispy Zucchini Fries in Air Fryer

Breading: For low-carb and keto diets, we love using a mixture of almond flour and freshly grated parmesan cheese. The mixture is perfect and makes super crispy zucchini fries. For non-keto diets, panko bread crumbs work wonders. They are super light and crispy and are a must try.

Cooking: To get perfectly crispy zucchini fries all around, be sure not to over-crowd your air fryer. Place as many zucchini fries as you can into the air-fryer without overlapping.

Seasoning: These breadcrumbs are delicious on their own with just a pinch of salt and pepper but if you’d like to make them extra special, we highly suggest spicing things up! Adding a teaspoon or two of your favorite spice blend (Italian, taco, ranch, Cajun) to the breading mixture will take these fries to the next level!

 Course Appetizer
 Cuisine American
 Keyword chips, fries, keto, low-carb, parmesan, recipe, zucchini
 Prep Time 5 minutes
 Cook Time 10 minutes
 Total Time 15 minutes
 Servings 4 people
 Calories 147 kcal


Ingredients
  • 2 medium zucchini
  • 1 large egg beaten
  • 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 of salt and pepper
  • Oil for spraying olive or oil of choice

Instructions
  1. Cut the zucchini in half and into sticks (aka fries) about 1/2 inch thick and 3-4 inches long. 
  2. In a shallow bowl, combine the almond flour (or bread crumbs), grated parmesan, spices and a pinch of salt and pepper. Mix to combine. 
  3. 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.
  4. 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. 

Recipe Notes
  • Seasoning options: Make these zucchini fries your own by spicing them up with your favorite seasoning mix. You can't go wrong with Italian seasoning but cajun seasoning, taco seasoning, ranch seasoning or your favorite seasoning blend will take these zucchini fries to the next level!
  • Breading options: To keep these zucchini fries low carb and keto, opt-in for almond flour and avoid breadcrumbs. If you are not doing keto, go ahead and replace the almond flour with panko bread crumbs. They are light and airy and will make the zucchini fries super crispy. 
  • To make in oven: Follow the recipe as instructed and bake for 30 minutes in a 425F preheated oven or until golden and crispy. Check out the oven baked version here. 

Nutrition Facts

  • Air Fryer Zucchini Fries (Low Carb Keto)
  • Amount Per Serving (1 1/4th the recipe)
  • Calories 147 Calories from Fat 90
  • % Daily Value*
  • Total Fat 10g 15%
  • Saturated Fat 2g 10%
  • Cholesterol 49mg 16%
  • Sodium 224mg 9%
  • Potassium 282mg 8%
  • Total Carbohydrates 6g 2%
  • Dietary Fiber 2g 8%
  • Sugars 3g
  • Protein 9g 18%
  • Vitamin A 7.1%
  • Vitamin C 21.3%
  • Calcium 20.1%
  • Iron 7%
  • * Percent Daily Values are based on a 2000 calorie diet.




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