Garlic Parmesan Keto Zucchini Fries

These Garlic Parmesan Keto Zucchini Fries are crispy, garlicky, and cheesy with a tender interior, giving you all the salty, dunkable fry satisfaction without the carbs of potatoes. Zucchini batons are coated in a crunchy mix of almond flour and Parmesan, then baked or air-fried until golden and crisp, making them perfect as a snack, side dish, or crowd-pleasing appetizer. Serve with ranch, garlic aioli, or spicy mayo alongside grilled meats or a fresh keto salad for a versatile, low-carb comfort food that fits perfectly into any keto menu.

Course Appetizer, Side Dish, Snack

Cuisine American

Keyword air fryer, baked, garlic parmesan, keto, low-carb, zucchini fries

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 260kcal

Equipment

baking sheet
Parchment Paper
Mixing Bowls
Whisk
Tongs
air fryer (optional)

Ingredients

For the zucchini fries

2 medium zucchini ends trimmed and cut into fry-shaped batons
2 large eggs beaten
3/4 cup blanched almond flour
3/4 cup finely grated Parmesan cheese shredded or powdered-style, not from the green can if possible
1 teaspoon garlic powder
1/2 teaspoon onion powder optional but recommended
1/2 teaspoon Italian seasoning or dried oregano
1/4 teaspoon smoked paprika or regular paprika
1/2 teaspoon fine sea salt plus more to taste
1/4 teaspoon black pepper freshly ground
2 tablespoons olive oil or avocado oil, for drizzling or spraying

For serving (optional)

1/4 cup ranch dressing keto-friendly, for dipping
1/4 cup garlic aioli or spicy mayo keto-friendly, for dipping

Instructions

Preheat the oven to 425°F and line a large baking sheet with parchment paper, or preheat the air fryer to 400°F.
Cut the zucchini into fry-shaped batons by slicing each zucchini into thirds crosswise, then into planks, and finally into sticks about the size of classic French fries.
Lay the zucchini fries on a clean kitchen towel or paper towels and pat very dry, pressing gently to remove as much surface moisture as possible.
Add the beaten eggs to a shallow bowl and set aside near your work area for dredging.
In a second shallow bowl, combine the almond flour, Parmesan, garlic powder, onion powder, Italian seasoning, smoked paprika, salt, and black pepper, stirring until evenly mixed.
Working in batches, dip each zucchini fry into the egg to coat, letting the excess drip off, then roll it in the almond flour Parmesan mixture, pressing lightly so the coating adheres well.
Arrange the coated zucchini fries in a single layer on the prepared baking sheet or in the air fryer basket, leaving a little space between each fry so they can crisp rather than steam.
Drizzle or lightly spray the zucchini fries with olive oil to help them brown and become crisp during cooking.
Bake in the oven for about 15 to 18 minutes, flipping once halfway through, until the fries are golden brown and crisp on the edges, or air-fry for about 10 to 12 minutes, shaking the basket or turning the fries halfway through.
Taste a fry and season with a pinch more salt if needed, then serve immediately with keto-friendly ranch, garlic aioli, or spicy mayo for dipping.

Notes

For the crispiest texture, avoid overcrowding the baking sheet or air fryer basket so hot air can circulate around each fry. If needed, cook in two batches rather than stacking the fries. Different zucchini sizes and coatings can affect browning time, so watch closely near the end of cooking and remove once the coating is deep golden and firm to the touch. Leftovers can be refrigerated in an airtight container for up to 3 days and reheated in a hot oven or air fryer until re-crisped; avoid microwaving, which can make the fries soggy. Feel free to customize the seasoning blend with extra garlic powder, cayenne for heat, or additional Italian herbs while keeping everything keto-friendly.

Nutrition