🥒 Crispy Air Fryer Zucchini Fries
Description
Whoever suggested zucchini air fryer fries… you’re my hero!! These crispy, savory fries taste just like the real thing but are light, low-carb, and unbelievably satisfying. Perfect as a healthy snack, appetizer, or side dish — these fries are crunchy on the outside, tender on the inside, and pair beautifully with sugar-free ranch, marinara, or garlic aioli.
🧄 Ingredients
- 2 medium zucchinis
- 1 large egg (or 2 egg whites for lighter option)
- ½ cup almond flour (or breadcrumbs if not low-carb)
- ¼ cup grated Parmesan cheese
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- Cooking spray (olive oil or avocado oil)
Optional Dips:
- Sugar-free ranch, spicy mayo, or marinara sauce
🥣 Instructions
- Prep the Zucchini:
- Wash and slice zucchini into fry-shaped sticks (about 3–4 inches long).
- Pat dry with paper towels to remove excess moisture.
- Prepare the Coating:
- In a shallow bowl, whisk the egg.
- In another bowl, mix almond flour, Parmesan, garlic powder, paprika, salt, and pepper.
- Coat the Fries:
- Dip each zucchini stick into the egg, then roll it in the dry mixture until evenly coated.
- Air Fry:
- Preheat your air fryer to 400°F (200°C) for 3–4 minutes.
- Arrange zucchini fries in a single layer in the basket (don’t overcrowd).
- Lightly spray with cooking oil.
- Air fry for 8–10 minutes, flipping halfway through, until golden and crisp.
- Serve:
- Serve hot with your favorite dip — sugar-free ranch is a winner! 🥇
📝 Notes
- Slice zucchini evenly to ensure uniform cooking.
- Don’t skip patting them dry — excess moisture makes fries soggy.
- For extra crunch, use panko crumbs instead of almond flour (if not keto).
- Add a sprinkle of chili flakes or cayenne for a spicy version.
💡 Tips
- Batch cook: If you’re making a large batch, keep cooked fries warm in the oven at 200°F (95°C) while finishing the rest.
- Avoid sogginess: Serve immediately after air frying for best texture.
- Cheese lovers: Add shredded mozzarella or cheddar to the coating for a richer flavor.
👨👩👧 Servings
Serves 2–3 people as a snack or side dish.
🍽️ Nutritional Info (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~160 kcal |
| Protein | 8 g |
| Carbohydrates | 6 g |
| Fat | 12 g |
| Fiber | 2 g |
| Net Carbs | ~4 g |
| Sodium | 240 mg |
🌿 Health Benefits
- Zucchini: Low in calories, rich in fiber, vitamin C, and antioxidants.
- Almond flour: Provides healthy fats and is gluten-free.
- Air frying: Reduces oil usage by up to 85%, keeping the dish light and heart-friendly.
- Parmesan cheese: Adds protein and calcium with a savory kick.
❓ Q&A
Q: Can I bake these instead of air frying?
A: Yes! Bake at 425°F (220°C) for 18–20 minutes, flipping halfway through.
Q: How do I store leftovers?
A: Keep them in an airtight container in the fridge for up to 2 days. Reheat in the air fryer for 3–4 minutes to restore crispiness.
Q: Are these keto-friendly?
A: Absolutely — use almond flour and sugar-free dips to keep them 100% keto.
Q: Can I freeze them?
A: Yes! Freeze after coating (before air frying). Air fry straight from frozen for 12–14 minutes.