This recipe for keto zucchini fries has become my go-to when I want a crunchy, satisfying snack that doesn't derail a low-carb plan. I first developed this version on a busy weeknight when I missed the texture of traditional fries but wanted something lighter and quick. The combination of blanched almond flour and finely grated Parmesan creates a golden, savory crust that crisps beautifully in an air fryer or oven. For a truly indulgent crunch, finely crushed pork rinds are a fantastic swap — they brown quickly and are pure crispiness.

I discovered how forgiving zucchini can be when you treat its water content with a little respect. Patting the sticks dry and giving the coating a chance to adhere firmly were game changers for me. The fragrance of garlic and onion powder alongside a touch of paprika pulls the flavors together, while a drizzle of melted butter in the coating (optional when using almond flour) boosts browning and mouthfeel. These fries have shown up at casual family dinners and small get-togethers; kids and adults alike reach for them first.

Ingredients

• Zucchini (1 medium): Choose firm, medium-sized zucchini about 6–7 inches long for consistent fry shapes. Avoid very large squash — they carry more seeds and water and can be mushy. I prefer organic when possible for the best flavor.
• Blanched almond flour (1/4 cup): Look for a finely ground blanched almond flour (not almond meal) for a smooth crust. Bob's Red Mill or King Arthur both work well. If you want an extra-crisp, use 1/4 cup finely crushed pork rinds instead.
• Grated Parmesan (1/2 cup): Freshly grated Parmigiano-Reggiano or aged Parmesan yields the best texture and browning. Avoid pre-shredded blends with anti-caking agents when possible — fresh grating melts and browns better.
• Eggs (2 large): Beaten as an egg wash to help the coating adhere. Add a splash of milk (about 1 tablespoon) to loosen if desired.
• Seasonings: 1 teaspoon salt, 1/2 teaspoon garlic powder, 1/4 teaspoon black pepper, 1/4 teaspoon onion powder, and 1/8 teaspoon paprika. These layers of flavor keep the crust savory and well-rounded.
• Melted butter (2 tablespoons, optional): Stirred into the almond flour mixture to promote browning and a richer mouthfeel. Omit if using pork rinds, which crisp without added fat.

Instructions

Prepare the zucchini: Trim the ends and cut the zucchini into evenly sized fries about 1/2-inch thick and 3 inches long. Even sizing ensures uniform cooking. Lay the sticks on paper towels and pat thoroughly to remove surface moisture — this prevents soggy crusts and helps the coating stick. If zucchini is particularly watery, sprinkle lightly with salt and let sit for 5 minutes, then pat dry again. Make the wash and coating: In a shallow bowl beat 2 large eggs; add 1 tablespoon milk if you prefer a looser wash. In another bowl combine 1/4 cup blanched almond flour, 1/2 cup grated Parmesan, salt, garlic powder, onion powder, black pepper, and paprika. Stir in 2 tablespoons melted butter if using almond flour. If using crushed pork rinds, mix seasonings with 1/4 cup finely crushed pork rinds and omit butter. Bread the fries: Working in batches, dip each zucchini stick into the egg wash, allowing excess to drip off, then transfer to the coating bowl. Press the coating onto each side so the surface is well covered. Place coated sticks on a tray and repeat, flipping once to ensure even coverage. Letting them sit for 5 minutes helps the crust adhere before cooking. Preheat cooker and arrange fries: Preheat the air fryer or oven to 400°F (204°C). For the air fryer, arrange fries in a single layer in the basket without crowding; you may need to cook in batches. Lightly spray or brush with oil to promote browning. For the oven, arrange on a parchment-lined baking sheet or on a wire rack set over a sheet pan to allow airflow underneath. Cook and finish: Air fryer: cook at 400°F for 7–10 minutes, checking at 7 minutes; flip once halfway through for even browning. Oven: bake 15–20 minutes until coating is golden and crisp — broil for 1–2 minutes at the end if you want extra color, watching closely to avoid burning. Fries are done when the crust is golden brown and firm to the touch. Serve: Serve immediately with lemon wedges or low-carb dipping sauce such as garlic aioli or a sour cream-herb dip. If they soften after cooling, re-crisp for 2–3 minutes in the air fryer or under a hot broiler.

Storage Tips

To keep leftovers crisp, cool the fries to room temperature for no more than 30 minutes, then store in an airtight container lined with a paper towel to absorb excess moisture. Refrigerate up to 3 days. Reheat in a preheated air fryer at 370°F for 3–4 minutes or under a hot broiler for 1–2 minutes, watching closely. If planning to freeze, flash-freeze the breaded uncooked sticks on a tray until solid, then transfer to a freezer bag for up to 3 months; bake from frozen and add 3–5 minutes to the cook time.

Ingredient Substitutions

If you need a nut-free option, substitute finely crushed pork rinds (1:1 by volume) for almond flour — they provide excellent crunch and no additional binder is necessary. For a dairy-free approach omit Parmesan and increase seasonings, replacing the cheese with 2 tablespoons of nutritional yeast for a savory note, though browning will be less pronounced. Coconut flour is not recommended because of its high absorbency and gummy texture. If you prefer egg-free, use a mixture of 2 tablespoons mayonnaise thinned with 1 tablespoon water as a wash to help coatings adhere.

Serving Suggestions

Serve these with a garlicky aioli, lemon-herb yogurt dip, or a tangy low-carb marinara. For a party platter, pair with sliced roasted peppers, olives, and charred lemon halves. Garnish with freshly chopped parsley or extra grated Parmesan. These work well as a starter, side dish alongside grilled chicken, or as a crunchy component in a low-carb snack board.

Cultural Background

Zucchini is a versatile summer squash with European roots and strong use in Mediterranean cooking. Turning vegetables into 'fries' is a modern, health-conscious twist on classic fried finger foods. This version borrows techniques from traditional breading but adapts them to low-carbohydrate American home cooking — combining regional pantry ingredients like Parmesan and almond flour with modern appliances such as the air fryer.

Seasonal Adaptations

In summer, use the freshest, firmest zucchini and add a sprinkle of fresh basil or oregano to the coating. In fall and winter, swap paprika for smoked paprika and add a pinch of cayenne for warmth. For holiday gatherings consider a Parmesan-herb crust with rosemary and thyme for a festive touch. The recipe scales easily for larger gatherings — bake in multiple sheets or use the air fryer in batches.

Meal Prep Tips

Bread a double batch and keep the prepared sticks on a tray in the refrigerator for up to 24 hours before cooking — this saves time on busy nights. Alternatively, freeze the breaded uncooked sticks for quick baking later. Portion into single-serve containers for grab-and-go snacks, and include small tubs of dip to keep everything fresh. When reheating, always re-crisp to restore texture.

These zucchini fries are a small, flavorful reminder that simple swaps can create satisfying, healthier alternatives to classic comfort foods. Try them with your favorite dip and make the recipe your own.