Last Updated on November 18, 2022 by Toya
These crispy keto zucchini fries are going to become one of your favorite recipes once you’ve tried them. When it comes to making keto friendly fries, these keto fried zucchini sticks are absolutely delicious and only contain 7.9 grams of net carbs per serving!
Everyone knows that potato fries are a no go on keto. But, did you know to make and enjoy keto fried zucchini sticks or what may like to call zucchini fries on keto? Like many of the other vegetables shared in this list of the best low carb substitutes for potatoes, zucchini can be used to make some delicious low carb fries in just a few minutes!
Regular fries contain about 48 grams of carbs per serving. On the other hand, these keto fried zucchini sticks contain only 7.8g of net carbs per serving and this is why you need to this recipe out right now.
Generally, people think that zucchini is only eaten in salads, but since I started following keto I’ve discovered that it is one of the most versatile vegetables. Its flavor is very soft which allows it to be incorporated into a great variety of dishes, without altering the flavor of the other ingredients. For example, have you checked out my low carb apple pie made with zucchini filling?
Is zucchini keto?
Naturally, it is a keto friendly vegetable because it has very few grams of carbohydrates but is accompanied by abundant fiber and remarkable amounts of essential nutrients.
One medium zucchini contains 6 grams of carbs and 2 grams of fiber. This is only 4 grams of net carbs in one medium zucchini!
With this easy keto fried zucchini 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 fried zucchini sticks
I’ve prepared them in many ways, but my favorite recipe is the fried zucchini sticks, 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 keto zucchini sticks.
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 fried zucchini
These keto zucchini chips are very easy to make. They are so easy to make in fact, that you can make them even if you’re a beginner to keto. You can even make this for your family as a potato fries replacement.
Now, let’s begin cooking:
First, gather all of your ingredients in one place. You’ll also need to ensure that you wash the zucchini very well also.
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 them with salt. Let them stand for about thirty minutes then dry the zucchini sticks with a cloth. 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.
Cook for 1-2 minutes on each side, or until they are brown on both sides.
Remove from the pan and place on a plate with absorbent paper to remove excess oil. Repeat this procedure until all the low carb fried zucchini sticks are cooked.
Let them stand for a moment, and serve accompanied by a keto-friendly dip like sugar-free marinara.
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.
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 calories / 33.5g fat / 10g carbs / 2.2g fiber/ 28 protein = 7.8 net carbs
FAQs about these keto zucchini french fries
Is fried zucchini keto?
Generally, fried zucchini is keto as long as it is uncoated or coated with something like eggs, almond flour, or parmesan. If you come across fried zucchini that has been coated with all-purpose flour, then it is not keto friendly.
How many carbs are in fried zucchini?
Fried zucchini is generally low in carbs and can range between 6-9 grams of net carb per serving. My homemade fried zucchini recipe has only 7.8 net carbs per serving!
Is it possible to make baked zucchini fries with no breading?
While it is possible to bake zucchini fries instead of frying them, it is not advisable to bake them without breading. The breading allow you to make to have tender and crips zucchini sticks that aren’t mushy.
More Keto Zucchini Recipes
If you like these keto fried zucchini chips, 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