Low Carb French Fries
Zucchini season is here and I could not be more excited. I adore zucchini. There is just so much you can do and make with this one simple squash. From noodles to desserts, zucchini does it all. And now that summer is here, zucchini is everywhere. Time to stock up on these green veggies and make some fantastic zucchini dishes.
One of the best things about zucchini is that it is low in carbs. Despite being low carb, zucchini has a nice, subtly sweet flavor. That mild taste pairs well with so many other ingredients. You can really dress up zucchini any way you’d like! The spongy flesh of the vegetable absorbs seasonings and marinades well. Zucchini will take on the flavor of anything it is cooked with.
I mentioned that zucchini can be made in to all different things. There are zucchini noodles (also known as zoodles), zucchini muffins, and even zucchini brownies you can try. But one of my favorite ways to eat fresh zucchini is to turn it into crisp keto French fries.
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French fries are not usually a keto-approved food. Fries are typically made with potatoes and potatoes are one of the highest carb foods out there. A big no to a keto dieter. So what is a fry lover to do? Get creative, of course! What has a similar texture to a potato and mild taste like a potato? Zucchini!
Zucchini is the perfect low-carb vegetable to use to make fries. All you need to do is cut the zucchini into fry-sized strips and then dip each fry into a whisked egg mix followed by a bready coating. Our recipe doesn’t use real bread crumbs to coat the zucchini because that would also be too high in carbs. Instead, we use a light mix of almond flour and seasonings to make the “breadcrumb” coating on the fries. This gives the zucchini fries a nice nutty taste in addition to a perfectly crunchy exterior.
I like to bake the coated zucchini fries in the oven. It is fast and doesn’t require much oil to make perfectly golden browned fries. However, you can choose to deep fry the zucchini fries. This will add a little more fat (which is okay for keto!) and it will make the fries very crunchy. Try cooking the fries in an air fryer which will have similar, crisp results without using a ton of oil.
Once you have a big plate of keto zucchini fries, you can eat them plain- they are perfect this way! You can also dip them into a keto ketchup, homemade lemon aioli sauce or maybe sprinkle them with a little hot sauce. Eat these zucchini fries the same way you use to eat regular French fries before you converted to keto.
Zucchini fries are a fantastic way to enjoy an amazing, summertime veggie. They will satisfy any craving you may be having for crispy fries. They also make for a great party appetizer or side dish for a cookout. They really are just perfect for any occasion or time of day. Enjoy!
| Servings: servings |
- 2 zucchini
- 1 egg
- 1/4 cup heavy cream
- 1 cup almond flour
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- 1/2 tsp smoked paprika
- 3/4 cup grated parmesan cheese
- Preheat your oven to 400 degrees F and line a sheet tray with foil and drizzle with olive oil. Set the oiled tray aside.
- Slice the zucchini into fry shaped strips. They should be about 3-4 inches long and ½ inch wide.
- Whisk the egg and heavy cream together in a small bowl.
- Stir the almond flour, garlic powder, salt, pepper, paprika and parmesan together in a separate shallow bowl.
- Dip each zucchini strip into the egg mix then into the almond flour mix, coating it completely.
- Dip and coat each fry, lining them up on the prepared sheet tray after they are covered in the breadcrumb mix.
- Once all the fries are breaded, baking them in the preheated oven for 15 minutes. Remove the tray from the oven, gently flip the fries and bake for another 10 minutes.
- Enjoy the keto zucchini fries while hot!
NUTRITIONAL DISCLAIMER
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
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Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.
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