Keto & Gluten-Free Zucchini Fries – Crispy, Cheesy, Totally Snackable
If you’re looking for a crunchy, savory snack that won’t derail your healthy goals, these Keto & Gluten-Free Zucchini Fries check all the boxes. They’re baked—not fried—coated in nutty parmesan instead of breadcrumbs, and totally irresistible fresh out of the oven.
The best part? You only need a handful of ingredients, and they come together in under 30 minutes. Whether you’re keto, low-carb, gluten-free, or just want a better-for-you fry fix, this one’s for you.
❤️ Why I Love This Recipe
Let’s be honest: we all get that “need something crispy” craving. These zucchini fries scratch that itch without the carb overload. They’re light yet satisfying, golden and crunchy on the outside, tender on the inside, and loaded with flavor thanks to fresh parmesan and garlic.
They also pair well with everything from dips and sandwiches to eggs and salads. Snack, side, or even brunch hero—these fries wear many hats.
🛒 Ingredients
- 2 medium zucchinis
- A few pinches of salt
- 1 egg
- 3/4 cup freshly grated parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes (optional, for heat)
🔁 Ingredient Swaps & Notes
- Parmesan: Freshly grated melts and crisps better than pre-shredded.
- Add crunch: For extra coating, add a spoonful of almond flour to the parmesan mix.
- Egg-Free Option: Try a flax egg or use avocado oil spray to help the coating stick.
- Extra Flavor: Add Italian seasoning, smoked paprika, or lemon zest to the mix.
- Dip Ideas: Pair with ranch, marinara, tzatziki, or even guacamole.
👨🍳 How to Make Zucchini Fries – Step-by-Step
1. Prep the Oven
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper for easy cleanup.
2. Slice the Zucchini
- Wash and trim both ends of the zucchinis.
- Cut lengthwise into halves, then into spears, and finally cut each spear in half again for snack-size pieces.
3. Remove Moisture
- Lightly sprinkle with salt and pat dry with paper towels. This helps prevent soggy fries.
4. Set Up Breading Stations
- In one shallow bowl, whisk the egg until frothy.
- In a second bowl, mix parmesan, garlic powder, and red pepper flakes.
5. Coat the Fries
- Dip each zucchini spear into the egg, let excess drip off.
- Roll in the parmesan mixture to coat all sides.
6. Bake to Crispy Perfection
- Arrange zucchini fries on the prepared sheet, spacing them apart.
- Bake for 20 minutes, flipping halfway, until golden and crispy.
7. Serve Hot
- Best served immediately with your favorite dipping sauce!
💡 Tips for Crispy Fries
- Dry your zucchini well after salting—this is key to avoiding sogginess.
- Don’t overcrowd the baking sheet—airflow = crispiness.
- Use convection or an air fryer for even better results.
- Broil for 2 minutes at the end if you want extra golden tops.
🍽️ Serving Suggestions & Pairings
These zucchini fries make a perfect:
- Afternoon snack with spicy ranch or chipotle mayo
- Low-carb side for grilled chicken, salmon, or burgers
- Crunchy topping for salad bowls
- Crowd-pleasing appetizer for game day or family night
Craving more healthy snack hacks? Try these:
- No-Bake Monster Cookie Energy Balls – sweet, satisfying, and packed with protein
- 3-Ingredient Egg Wrap – your new low-carb breakfast MVP
- Chocolate Chip Cookie Bites – because you deserve dessert
- Easy Coconut Macaroons – chewy, naturally gluten-free goodness
- 3-Ingredient Chocolate Chip Oatmeal Cookies – the ultimate breakfast cookie
🧊 Storage & Leftovers
- Fridge: Store leftovers in an airtight container for up to 3 days.
- Reheat: Re-crisp in the oven at 375°F (190°C) or air fryer for 5–7 minutes.
- Freezer: Not ideal—zucchini holds too much water for good results after freezing.
🥄 Final Thoughts
Crispy, cheesy, healthy—these Keto & Gluten-Free Zucchini Fries are a dream come true for snackers who want both crunch and nutrition. Simple to make, endlessly customizable, and totally family-approved.
Tried this recipe? Let me know in the comments, or tag @ChefManiac in your crunchy creations. For more better-for-you bites and easy snacks, dive into the full ChefManiac recipe archive!
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