Low Carb Air Fryer Zucchini Fries

For a quick and easy side dish or snack try these low carb air fryer zucchini fries. Using garden squash you can whip up this tasty vegetarian recipe in just about 20 minutes. This is a good zucchini recipe to use with fresh garden produce. One serving has just 4 grams net carbs, 5.1 grams protein and 123 calories.

You might also like these healthy cheesy garlic veggie fries.

I have so many healthy zucchini recipes on my blog and yet I came up with another one – these low carb air fryer zucchini fries! They are really easy to make because they are air fried. This is the perfect way to use some of that crop from your garden.

The veggie fries are tossed with spices and parmesan cheese so they brown and crisp up in just about 15 minutes. These zucchini fries make a great low carb snack or side dish. While not quite crispy as potatoes fries they are make a great low carb alternative and quite flavorful. Plus they have way less carbs.

I didn’t use any type of bread crumbs, pork rinds, almond flour or eggs. So these keto zucchini fries are gluten free, nut free and egg free. If you use nutritional yeast instead of the parmesan then they are dairy free too!

Recipe ingredients I used and substitutions.

Below you can see the simple ingredients I used – olive oil, salt, black pepper, garlic powder, onion powder, paprika, parmesan cheese and fresh zucchini.

Zucchini
I used 1 medium zucchini which was green but you could make these with other summer squashes. Any squash with an edible skin would work like acorn squash or delicates, etc. The cooking time might be more or less though. 

Spices
I wanted to give these veggie fries a kick so I used the garlic powder, onion powder and paprika along with salt and pepper. You could use some fresh garlic but you should crush it first and eliminate the garlic powder. If you want to add a bit of heat you could add some hot pepper flakes too.

Olive Oil and Parmesan Cheese
I use a light olive oil but you could use extra virgin olive oil or even avocado oil. Coconut oil would work too. And the parmesan cheese is a must. If you are dairy free nutritional yeast is a good substitution.

How to make low carb air fryer zucchini fries.

Step 1: Probably the most important step is cutting the zucchini into sticks. You want them to be on the smaller size and uniformly cut. Below you can see how I cut them. I kept them shorter in length and gave them a thicker cut so they will keep their shape once cooked. Mine were about 2-3 inches long.

Step 2: Towel dry the zucchini sticks with a paper towel to get rid of an excess water. Placed in a mixing bowl. Pour the olive over top and use your hands to make sure the all of the fries are coated with the oil.

Step 3: In a smaller separate bowl, mix together the spices and 2 tablespoons of parmesan cheese. Sprinkle over the zucchini sticks. Mix well so that the spices are evenly coated.

Step 4: Preheat the air fryer at 370°F for 5 minutes. Then spray the air fryer basket with nonstick cooking spray. Carefully lay the raw coated zucchini fries in an single layer in the basket. Sprinkle the last tablespoon of parmesan cheese over top and place in the air fryer. You may have to fry in batches.

Step 5: Bake at 370°F for 12-15 minutes until golden brown and tender. They will never be as crisp as fries but they should be a bit crispy and brown. Check at 12 minutes and then put them back in for a couple of minutes if they are not brown enough. Cooking time with vary depending on the size of your fries.

Step 6: Gently take out the zucchini fries and place on a plate. This batch made two servings for me and I ate them as a side dish. I would suggest eating them right away. While they will still taste good the next day they won’t be crisp.

Store leftover zucchini fries in an airtight container. Please scroll down to view the printable recipe card.

You can sprinkle more parmesan cheese on top if you want or serve them with a delicious dipping sauce. I ate them with a chicken breast recipe I have coming up soon and they were delicious together.

To make these in the oven you would want to set the oven at 400°F. Spray a baking sheet with nonstick spray. Lay the raw fries in a single layer and place in the preheated oven. Bake for 16-20 minutes until golden brown. 

Easy low carb dipping sauces to try with this recipe.

I love a good dipping sauce and therefore I have quite a few recipes to go with other foods on this blog. Here are few of my favorite dipping sauces that I think would go great with the zucchini fries.

• jalapeno aioli or roasted garlic aioli
• dairy free homemade ranch dressing
• creamy sriracha sauce
• avocado lime dip
• hot pepper mustard or honey mustard
• hibachi yum yum sauce
• green goddess or green olive and garlic dip
• And here is a post with 38 keto dipping sauces for you.

Well I hope you enjoy these delicious low carb air fryer zucchini fries. Air frying is so much healthier than deep frying. They are the perfect side dish or snack to try this summer. Especially if you are on a low carb diet. They are a great alternative to fries. I hope you like them as much as I did. 

The nutritional information for 1 serving is 123 calories / 9.6g fat / 6g carbs / 2g fiber / 5.1g protein = 4g net carbs

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Low Carb Air Fryer Zucchini Fries Recipe

Yield: 2

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

These low carb and low calorie air fryer zucchini fries and so easy to make. A great way to use zucchini from the garden to create an easy low carb snack or side dish. Great alternative to potatoes on a keto diet.

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Ingredients

• 2 cups of raw zucchini cut into fries
• 1 tablespoon olive oil
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon paprika
• ¼ teaspoon black pepper
• ½ teaspoon salt
• 3 tablespoon grated parmesan cheese

Instructions

1. Preheat the air fryer at 370°F for 5 minutes.
2. In the meantime slice zucchini into uniform fries. Don't cut the too long or too thin. They get soft and you want them to be a bit sturdy. Towel dry them with a paper towel and place in a mixing bowl. Add the olive oil and mix together with your hands to make sure the fries are well coated.
3. In a small bowl mix the spices and 2 tablespoons of the parmesan cheese. Sprinkle this mixture over the zucchini fries and mix around to makes sure the spices are uniformly coating the raw zucchini.
4. Spray the basket of the preheat air fryer with nonstick cooking spray. Gently place the coated zucchini fries in a single layer in the basket and make sure they don't overlap or are crowded. Sprinkle the remaining tablespoon of parmesan cheese on top. You may have to cook them in batches.
5. Bake for 12-15 minutes at 370°F. Check them at 12 minutes and if they are not golden brown and tender, continue to cook them again for a few minutes. Mine took 15 minutes. When done to your liking, place on a plate and serve.
6. This recipe made 2 servings as a side dish and I ate it with chicken breasts. Store leftovers in an airtight container.

Notes

The nutritional information for 1 serving is 123 calories / 9.6g fat / 6g carbs / 2g fiber / 5.1g protein = 4g net carbs

To make these in the oven you would want to set the oven at 400°F. Spray a baking tray with nonstick spray. Lay the raw zucchini sticks in a single layer and bake for 16-20 minutes until golden brown. 

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 123