Last Updated on January 13, 2021 by Toya
These crispy keto zucchini fries are going to become of you favorites once you’ve tried them.
Everyone knows that potato fries are a no go on the keto diet. But, did you know to make and enjoy zucchini fries on the keto diet?
Regular fries contain about 48 grams of carbs per serving. On the other hand, these zucchini fries contain only 7.8g net carbs per serving and this is why you need to try out this low carb zucchini fries recipe.
Generally, people think that zucchini is only eaten in salads, but since I started doing the Keto diet, I’ve discovered that it is one of the most versatile vegetables in existence. Its flavor is very soft which allows it to be incorporated in a great variety of dishes, without altering the flavor of the other ingredients.
Is zucchini keto friendly?
Naturally, it is a keto friendly vegetable because it has very few grams of carbohydrates, but accompanied by abundant fiber and remarkable amounts of essential nutrients: folic acid, potassium, iron, manganese, vitamin A and vitamin C.
One medium zucchini contains 6 grams of carbs and 2 grams of fiber. This is only 4 grams net carbs in one medium zucchini!
With this easy keto recipe, you can enjoy this as a yummy appetizer, or as a side along with some delicious fried chicken thighs or a quick keto snack. You can do so much with these healthy zucchini fries.
Follow these tips for the best fired zucchini fries
I’ve prepared them in many ways, but my favorite recipe is the fried zucchini fries, and they go very well with fried chicken. Initially, I only used almond flour, but often this mixture came off and the zucchini sticks were not completely covered and crispy.
Therefore, to make this keto fries recipe tasty and crispy then it is better to make your keto fries with almond flour and naturally gluten free whey protein. This greatly improved the final texture of the zucchini.
This time I didn’t add herbs to the mix because I wanted the more traditional version, but you can add a teaspoon of French or Italian herbs according to your taste. Some people also enjoy sprinkling the final dish with a few drops of lemon on the fried zucchini.
How to make keto zucchini fries
These keto zucchini chips are very easy to make. They are so easy to make in fact, that you can make these even if you’re a beginner to the keto diet. You can even make this for your family as a potato fries replacement.
Now, let’s begin cooking:
First, begin by gathering all of your ingredients. You’ll also need to ensure that you wash the zucchini very well.
Then cut it transversely, avoiding the center of the zucchini. You must obtain four long slices.
Keep in mind that the heart of the zucchini where the seeds are can be discarded (it is very soft and doesn’t work for this recipe).
Then cut the zucchini into sticks, similar to French fries as seen in the image below.
Next arrange the zucchini sticks on a wooden board and sprinkle with salt. Let them stand for about thirty minutes then dry with a cloth to remove a little salt. This will allow us to extract a little moisture from the zucchini and make them crispier.
Next, beat the egg in a shallow container. You will also need to mix the almond flour, protein, and pepper in a plastic container with a lid.
Dip the zucchini sticks one by one in the beaten egg, and place them carefully in the plastic container, when you have between six and ten sticks, place the lid and shake vigorously for a few seconds (this is my secret for a perfect covering).
Place the oil in a pan, and heat over medium-high heat for at least 3 minutes. When bubbles start to come out from the bottom of the pan, add the zucchini sticks one by one with the help of a cooking tong.
Wait a couple of minutes and turn around up until they are brown on all sides.
Remove from the pan and place on a plate with absorbent paper to remove excess oil. Repeat this procedure until all zucchini is cooked.
Let stand and serve accompanied by a keto-friendly dip like sugar-free marinara.
Optionally, sprinkle with a little chopped parsley to enjoy and serve with this yummy keto burger!
Related: Easy Baked Keto Jicama Fries Recipe
Tools to make this fried zucchini recipe
To make this recipe you will need the following:
Frying pan – This is durable, non-stick, free from chemicals and Eco-friendly.
Container with lid – This is needed to help you properly coat your zucchini fries.
This keto french fries recipe is pretty easy to make. Also, you only need a handful of ingredients that you likely have at home to make this. The best part is, each serving of these low carb zucchini fries has only 7.8 net carbs per serving!
I hope you enjoy this zucchini fries recipe and make it one of your go-to keto zucchini recipes on your weight loss journey!
437 cals / 33.5g fat / 10g carbs / 2.2g fiber/ 28 protein = 7.8 net carbs
More Keto Zucchini Recipes
If you like these keto zucchini fries, you might also like to try these:
- 1 (Approx. 300 grams) large zucchini.
- 1 large egg
- ¼ cup Whey protein, naturally unflavored
- ¼ cup of almond flour
- 2 cups of oil for frying (It is ideal to use coconut oil, if you do not have it, you can use another vegetable oil)
- 1 teaspoon salt
- Pepper to taste
- First, wash the zucchini very well and cut it transversely, avoiding the center of the zucchini you must obtain four long slices, the heart of the zucchini where the seeds are can be discarded (it is very soft and doesn't work for this recipe). Then cut the zucchini into sticks, similar to French fries.
- Arrange the zucchini sticks on a wooden board and sprinkle with salt. Let stand about thirty minutes and dry with a cloth, remove a little salt. This will allow to extract a little moisture from the zucchini and make them crispier.
- Beat the egg in a shallow container. Then, in a plastic container with a lid, mix the almond flour, the whey protein and the pepper. Dip the zucchini sticks one by one in the beaten egg, and place them carefully in the plastic container, when you have between six and ten sticks, depending on the capacity of your container; Place the lid and shake vigorously for a few seconds (this is my secret for a perfect covering).
- Place the oil in a pan, and heat over medium high heat for at least 3 minutes. When bubbles start to come out from the bottom of the pan, add the zucchini sticks one by one with the help of a cooking tong. Wait a couple of minutes and turn around up until they are brown on all sides. Remove from the pan and place on a plate with absorbent paper to remove excess oil. Repeat this procedure until all zucchini are cooked.
- Let stand and serve accompanied by marinara, without added sugar. Verify that it is Keto-friendly. You can also use sour cream to accompany it.
- Optionally, sprinkle with a little chopped parsley,
- Eat them, enjoy them!
Nutrition Information:Yield: 2
Amount Per Serving: Calories: 437Total Fat: 33.5gSaturated Fat: 25.4gCholesterol: 158mgSodium: 108mgCarbohydrates: 10gFiber: 2.2gSugar: 3.9gProtein: 28g