Home » Appetizers » Baked Parmesan Zucchini Fries – KETO
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by Diane
Buy our air fryer e-cookbooks today Our Baked Parmesan Zucchini Fries recipe is low carb and keto friendly. Learn how to make healthy zucchini fries instead of potatoes for a less guilty snack. These are so flavorful!
Easy Baked Zucchini Fries Recipe
What to do when life gives you a ton of zucchini? Make baked parmesan zucchini fries! And more of it please! It’s really a fantastic way to use up zucchini when you run out of zucchini recipe ideas. When you’re craving fries, without all the starch from potatoes, using zucchini is a fabulous way to satisfy those cravings without all the calories. It’s mind blowing how delicious and easy these zucchini fries are. And it’s even more mind blowing why we didn’t make them earlier because they’re low carb, no bread crumbs and tasty!
Video: Healthy Baked Parmesan Zucchini Fries
Zucchini Fries Recipe with No Bread Crumbs KETO
- The flavors are outstanding. We add parmesan, some paprika, fresh herbs and other spices to really add amazing flavor to the humble zucchini sticks. They’re simply delicious and a perfect zucchini fry appetizer for anytime you’re wanting a simple dish to have a party.
- Add some extra onion powder for another kick of flavor.
- Have you tried steak seasoning? It’s not just for steak! This seasoning is really great on the zucchini.
- Even beyond a great finger food, they’re definitely lighter than potatoes. These zucchini fries are baked and all the wonderful flavors get cooked into the zucchini. Each bite is wonderful and low carb!
- All recipe details are in the recipe box below.
Keto Coating Options
There’s several more options for keto “bread crumbs” other than the parmesan cheese that we use.
- Crushed pork rinds are probably the most common and popular. You can buy these pre-crushed and ready to use. Or you can buy a bag of pork rinds and then grind them in your food processor. This option allows you to customize the grind of your pork rinds. You can make the coating find or more coarse/crunchy.
- Almond flour is another popular option. But we find that the parmesan cheese and crushed pork rinds will result in the most crispy outside texture. If you don’t use enough oil spray on the outside of the almond flour, the crust can be rather mushy and dry.
- Sesame seeds are another option. You’ll get a great flavor of sesame on the zucchini.
Can You Make this Ahead of time?
You can make these ahead, but they’ll be pretty soggy the next day. Best way to crisp them up is in a toaster oven or air fryer. Add a light oil spray over them so they don’t dry out during heating.
Baked Parmesan Zucchini Fries
Yield: 6 servings
Prep Time: 5 minutes mins
Cook Time: 18 minutes mins
Total Time: 23 minutes mins
These are so good, not "crispy" becuase they're healthy but still tasty. There's no bread crumbs so they're a little healthier than most zucchini fries recipes and less crispy. If you want them crispy and not keto, add bread crumbs to the coating, then spray the outside before baking.
4.74 from 19 votes
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Ingredients
- 1 1/2 lbs. (680 g) zucchini ,cut lengthwise into wedges (about 3 medium zucchini)
- 1/2 cup (50 g) freshly grated Parmesan
- 1 teaspoon (5 ml) dried herbs – thyme, oregano, basil, rosemary, etc…
- 1/2 teaspoon (2.5 ml) smoked paprika
- 1/2 teaspoon (2.5 ml) garlic powder
- Kosher salt , to taste
- black pepper , to taste (freshly ground if possible)
- 2 tablespoons (30 ml) olive oil
- 3 tablespoons (45 ml) chopped fresh parsley leaves
Instructions
Preheat oven to 400° F. Line baking sheet with parchment or aluminum foil. Spray with non-stick cooking spray.
In bowl, combine Parmesan, dried herbs, smoked paprika and garlic powder salt and pepper, to taste.
Toss the zucchini with olive oil and roll in parmesan/herb mixture to coat all sides. Place zucchini onto prepared baking sheet. Sprinkle with extra parmesan/herb mixture if needed.
Bake until crisp, about 15 minutes. Then broil for 2-3 minutes, or until golden brown.
Garnish with parsley. Serve warm.
Video
Nutrition Information per Serving
Calories: 100kcal, Carbohydrates: 4g, Protein: 4g, Fat: 7g, Saturated Fat: 2g, Cholesterol: 7mg, Sodium: 138mg, Potassium: 324mg, Fiber: 1g, Sugar: 2g, Vitamin A: 580IU, Vitamin C: 23.3mg, Calcium: 129mg, Iron: 1.7mg
Course: Side Dish, Snack, Vegetables
Cuisine: American, Oven, Vegetarian
Calories: 100
More Easy Recipes:
- Vegetarian grilled zucchini salad
- Grilled garlic zucchiniand sriracha zucchini stir fry
- Garlic butter parmesan zucchini noodles
- Awesome shrimp and grits
- Easy baked beans
- More Great Appetizer Recipes
- Heres AllOurAwesome—> Zucchini Recipes
- This recipe was originally published in 2017 and re-published in 2019 with a new video
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posted in: 30 Minute Recipes, 300+ Easy Meals, Appetizers, Healthy, Kids Menu, Sheet Pan, Side Dishes, Vegetables, Vegetarian 26 comments
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Leave a Reply
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Frank — Reply
My kids don’t usually like to eat veggies but this baked parmesan zucchini fries recipe has got them going crazy!-
Best Recipe Box — Reply
Awesome that your kids are enjoying zucchini!
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Helen — Reply
This is a great as just a snack too! My friends love it when I bring it over to parties! -
Tracy — Reply
Forget frying zucchini… I prefer baking them like this! I love this recipe. I’ll be baking zucchini fries from now on. -
Annie — Reply
This is my favorite snack right now. I’ve been addicted to your baked zucchini fries. They’re great! -
Haley — Reply
Is it one 1 tsp total of the seasoning or 1 tsp each
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Best Recipe Box — Reply
Hi Haley, it’s 1 teaspoon total of the seasoning. Enjoy!
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NRC43 — Reply
Can these be done in an airfryer??
Please and thank you.-
Best Recipe Box — Reply
Definitely. We have another Crispy Crusty Air Fryer Zucchini Fries recipe in our Air Fryer Low Carb ebook & we all loved them. Air Fry at 400°F for 8-10 minutes. After cooking for 5 minutes, gently flip the zucchini fries and then continue cooking for 3-5 minutes or until golden.
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Haley — Reply
What’s a good dipping sauce for them besides ketchup
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Amanda — Reply
This was really delicious! I used to make something super similar to this with my husband but your seasonings are so much better.
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Haley — Reply
Broil on high or low?
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Noël — Reply
Made these tonight and the hubby approved!-
Best Recipe Box — Reply
Yay! So glad you and your hubby enjoyed the zucchini fries. Thanks Noel!
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Diana — Reply
What’s the serving size for this recipe?
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Elsa — Reply
Kids are in love with this recipe. And they’re actually eating zucchinis. -
Lauren — Reply
Zucchini fries for the win! My 6 year old loved them until I said they were a vegetable lol. The quality is obviously there though-
Diane — Reply
That makes us so happy to know that your kids loves these! LOL. Thanks for sharing and let’s keep the “vegetable” part a secret. 🙂
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Sabrina — Reply
Super simple and very tasty, I was pleasantly surprised! Definitely give these a go.-
Diane — Reply
So glad you gave it a go! We love it when someone tries a recipe they aren’t sure of and end up loving it.
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Candace Taylor — Reply
Your recipe’s are awesome and easy to follow. Thanks-
Diane — Reply
Thank you Candace! We appreciate you being a part of our recipe community!
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Laurie — Reply
can I freeze extra raw fries for a later time?
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Diane — Reply
Hi Laurie,
It’s best to freeze them after they are cooked. If you thaw the raw fries, they’ll be mushy and won’t be as crispy. Hope this helps!
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Julie — Reply
Great. Best with the fresh grated parm as instructed. We also make these with eggplant! Try a garlic aioli for dipping -fattening but good for a keto kick start diet thx-
Diane — Reply
Thanks Julie! So glad you enjoyed the zucchini. And even better with eggplant and garlic aioli! thanks for sharing.
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