Keto Zucchini Fries (Air Fryer + Oven Options)

Lightly crispy zucchini fries make a perfect keto side, snack, or party appetizer. This recipe uses a low-carb crust of almond flour, grated Parmesan and crushed pork rinds (optional), delivering crunch without the carb load of breadcrumbs.

Choose the air fryer for the quickest, crispiest results or the oven if you’re cooking for a crowd. If you’re stocking a keto pantry, a few basic items and tools make this simple to replicate any week. See our recommended Starter Essentials for pantry basics that pair well with this recipe.

Quick Summary: Time: 30–40 minutes (air fryer ~20 min). Servings: 4. Difficulty: Easy (beginner-friendly).

Why you’ll love this

• Fast, crispy zucchini with far fewer carbs than traditional fries.
• Dual cooking options: Air fryer for speed, oven for larger batches.
• Customizable coating—add spices, parmesan, or go dairy-free.
• Great for meal prep, snacking, or pairing with protein.

Ingredients

• 3 medium zucchini (about 1.2–1.5 lb total)
• 2 large eggs, beaten
• 3/4 cup almond flour
• 1/2 cup finely grated Parmesan cheese (or 1/4 cup nutritional yeast for dairy-free)
• 3/4 cup crushed pork rinds (finely crushed; optional—adds crunch)
• 1 tsp garlic powder
• 1/2 tsp smoked paprika (or regular paprika)
• 1/2 tsp fine sea salt, plus more for finishing
• 1/4 tsp black pepper
• 2 tbsp olive oil or avocado oil (for tossing/spraying)

If you rely on low-carb baking staples like almond flour or keto-friendly coatings, check our Keto Baking picks for pantry options and alternative keto flours.

Equipment

• Air fryer (recommended for the crispest results) or a conventional oven and baking sheet
• Mixing bowls, shallow dish for dredging
• Sharp knife or mandoline for cutting zucchini into fries
• Baking rack (if using oven) and parchment paper

Need a stronger crisp or faster cooking? Explore our selection of Keto Cooking Appliances to see air fryers and countertop ovens designed for keto-friendly cooking.

Step-by-step instructions

1. Preheat: If using an air fryer, preheat to 400°F (200°C). For oven, preheat to 425°F (220°C) and line a baking sheet with parchment and a wire rack if you have one.
2. Prep zucchini: Trim the ends and cut each zucchini into 3/4–1 inch sticks. Pat dry thoroughly with paper towels—removing moisture is key for crispiness.
3. Make coating: In a shallow bowl, combine almond flour, grated Parmesan (or nutritional yeast), crushed pork rinds, garlic powder, paprika, salt and pepper. Mix well.
4. Egg wash: Beat the eggs in another shallow bowl. Dip each zucchini stick first in the egg, letting excess drip off, then press into the coating mixture to coat evenly. For extra crunch, double-coat: dip again in egg and re-coat.
5. Arrange for cooking: Lightly brush or spray fries with oil. For air fryer: arrange in a single layer (work in batches if needed) with small gaps. For oven: place on the wire rack over the baking sheet so air can circulate.
6. Cook: Air fryer: 8–10 minutes at 400°F, turning or shaking halfway, until golden and crisp. Oven: 20–25 minutes at 425°F, flipping halfway through, until crisp and golden.
7. Finish: Remove and season with a light sprinkle of salt while hot. Serve with a low-carb dipping sauce (e.g., garlic aioli or sugar-free ranch).

Tips for best results

• Pat zucchini very dry—moisture prevents browning.
• Cut fries uniformly for even cooking.
• Don’t overcrowd the air fryer or baking sheet; give fries space to crisp.
• If using only almond flour, pressing coating firmly and using a light oil spray helps crisp the exterior.
• Double-coating increases crunch but adds calories—adjust to your preference.
• Test one batch first and adjust cooking time based on your appliance.

Looking for helpful tools to improve prep and crisping? Our Kitchen Essentials collection highlights racks, parchment, and small appliances that make keto cooking easier.

Substitutions and swaps

• Make it dairy-free: Replace Parmesan with 1/4 cup nutritional yeast + 1/4 cup extra almond flour; add 1/4 tsp onion powder for depth.
• Nut-free option: Replace almond flour with finely ground pork rinds only (adds protein and crunch) or finely ground sunflower seed flour (watch net carbs).
• Vegetarian option: Omit pork rinds and increase almond flour + nutritional yeast for texture.
• Spice variations: Add cayenne for heat, Italian seasoning for herb-forward fries, or lemon zest in the coating for brightness.

Serving ideas

• Serve as a side with grilled chicken, burgers, or steak.
• Offer as an appetizer with a trio of dips: garlic aioli, sugar-free ketchup, and ranch.
• Use as a crunchy component for a keto snack plate alongside cheese and olives—see snack suggestions in our Keto Snacks collection.

Storage and meal prep

Store cooked zucchini fries in an airtight container in the refrigerator for up to 3 days. For longer organization of containers, see our Keto Storage & Organization picks.

To reheat: use an air fryer or oven at 375°F (190°C) for 4–8 minutes to restore crispness. Avoid microwaving if you want to maintain texture. For meal prep: cook in a single or double batch and keep dipping sauces separate. See meal prep tools for portioning help at Meal Prep.

Estimated nutrition (per serving)

Note: The following is an estimate for 1 of 4 servings. This is a rough calculation and not a guarantee.

• Calories: ~320 kcal
• Protein: ~18 g
• Fat: ~26 g
• Total Carbs: ~15 g
• Fiber: ~8 g
• Net Carbs: ~7 g

FAQ

Q: Can I skip the pork rinds?
A: Yes—omit them and increase almond flour and/or add nutritional yeast. Texture will be slightly different but still tasty.

Q: Will these hold up as leftovers?
A: They keep well for 2–3 days refrigerated. Re-crisp in an air fryer or oven for best texture.

Q: Can I bake all at once for a party?
A: Yes—use multiple baking sheets or work in batches. The oven method scales better when feeding a crowd.

Q: Are these suitable as a snack or side on keto?
A: Yes — they make a satisfying low-carb side or snack; watch portions and accompanying sauces for total carbs.

Q: How do I make them extra crispy?
A: Remove excess moisture from zucchini, preheat appliance, double-coat if desired, and use a light oil spray or brush before cooking.

Q: Can I prepare the coating ahead?
A: Mix dry ingredients and store in a sealed container for up to 2 weeks. Keep eggs separate until ready to dredge.

For other helpful kitchen upgrades, consider browsing tools that support a low-carb lifestyle in our Keto Lifestyle & Wellness Tools category.

Conclusion: These Keto Zucchini Fries are an easy, adaptable recipe that delivers satisfying crunch with low net carbs. Use the air fryer for speed or the oven for larger batches, and customize the coating to suit dietary needs. Enjoy as a snack, side, or party bite any night of the week.