Craving something crunchy without the carbs? These Air Fryer Zucchini Fries deliver all the satisfaction of classic fries, but with a keto-friendly twist. Zucchini is naturally low in carbs and high in fibre, making it the perfect base for guilt-free snacking or a tasty side dish.
Coated in a savoury blend of almond flour, parmesan, and aromatic herbs, these fries turn irresistibly golden and crisp in the air fryer—no deep frying or excess oil required. The result is a batch of fries that are crunchy on the outside, tender inside, and packed with flavour.
Simply slice your zucchini, dredge in a seasoned coating, and air fry for under 15 minutes. Serve them hot with your favourite keto dip for a snack or side that’s sure to please everyone at the table.
At a glance
- Time: 25 minutes
- Difficulty: Easy
- Servings: 2
- Cost: Affordable
Macros (per serving)
- Protein: 10 g
- Fat: 18 g
- Carbs: 6 g
- Energy: 220 kcal
Ingredients
- 2 medium Zucchinis (about 300g total)
- 50g Almond flour (fine ground)
- 30g Parmesan cheese (finely grated)
- 1 large Egg (beaten)
- 1 tsp Dried Italian herbs (or mixed herbs)
- 1/2 tsp Garlic powder
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
- as needed Olive oil spray
Equipment Needed
- Air fryer
- Mixing bowls
- Knife
- Chopping board
- Tongs
- Baking parchment (optional)
Steps
- Slice the zucchinis into fries about 1cm thick and 8cm long. Pat dry with kitchen towel to remove excess moisture.
- In a shallow bowl, mix almond flour, parmesan, Italian herbs, garlic powder, salt, and black pepper.
- Beat the egg in a separate bowl.
- Dip each zucchini fry into the egg, then coat thoroughly in the almond flour mixture. Press gently to help the coating stick.
- Preheat the air fryer to 200°C for 3 minutes.
- Arrange the coated fries in a single layer in the air fryer basket. Spray lightly with olive oil.
- Air fry at 200°C for 10–12 minutes, turning halfway, until golden and crisp. Work in batches if needed.
- Serve hot, optionally with your favourite keto dip.
Allergens & Swaps
Allergens:
Recipe contains: eggs, dairy, nuts
Potential swaps:
- Almond flour → ground sunflower seeds — Nut-free alternative; similar texture.
- Parmesan cheese → nutritional yeast — Dairy-free, adds savoury flavour.
- Egg → unsweetened almond milk — For egg-free, use as a dip to help coating stick.
Serving Ideas
- Garlic aioli dip – Creamy and tangy, perfect for dipping.
- Keto ranch dressing – Adds a herby, cooling contrast.
- Alongside grilled chicken – Makes a satisfying low-carb meal.
Additional Info
Chefs Tips
- Cut the fries evenly for consistent cooking.
- Don’t skip patting the zucchini dry—this helps the coating stick and crisp.
- Work in batches if your air fryer basket is small.
Variations
- Add smoked paprika or chilli flakes to the coating for a spicy kick.
- Swap parmesan for pecorino for a different cheesy flavour.
- Use yellow courgette for a colourful twist.
Troubleshooting
- If fries are soggy, air fry for 2–3 minutes longer or increase temperature slightly.
- If coating falls off, press it on firmly and avoid excess egg wash.
Storage & Reheating
Store leftover fries in an airtight container in the fridge. Reheat in the air fryer for best texture.
- Fridge: up to 2 days
- Freezer: up to 1 months
- Reheat: Air fry at 180°C for 5–7 minutes until hot and crisp.
Ingredient Spotlight
Zucchinis: Low in carbs and calories, zucchinis are rich in vitamins and perfect for keto-friendly fries.
Almond flour: Provides a crisp, nutty coating without the carbs of breadcrumbs.
Parmesan cheese: Adds savoury depth and helps the fries turn golden and crisp.
FAQs
Can I make these zucchini fries without an air fryer?
Yes, you can bake them in a preheated oven at 220°C for 18–22 minutes, turning halfway, until golden and crisp.
How do I keep the fries crispy?
Pat the zucchini dry before coating, avoid overcrowding the air fryer, and serve immediately for best crunch.
Are these fries suitable for freezing?
They are best enjoyed fresh, but you can freeze after air frying and reheat in the air fryer for 5–7 minutes.
What dips go well with zucchini fries?
Try garlic aioli, ranch, or a spicy mayo for delicious keto-friendly options.
Can I use coconut flour instead of almond flour?
Coconut flour is not recommended as it absorbs too much moisture and may not crisp up well.
Crispy Air Fryer Zucchini Fries with Parmesan & Herbs
Ingredients
- 2 medium Zucchinis (about 300g total)
- 50g Almond flour (fine ground)
- 30g Parmesan cheese (finely grated)
- 1 large Egg (beaten)
- 1 tsp Dried Italian herbs (or mixed herbs)
- 1/2 tsp Garlic powder
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
- as needed Olive oil spray
Instructions
- Slice the zucchinis into fries about 1cm thick and 8cm long. Pat dry with kitchen towel to remove excess moisture.
- In a shallow bowl, mix almond flour, parmesan, Italian herbs, garlic powder, salt, and black pepper.
- Beat the egg in a separate bowl.
- Dip each zucchini fry into the egg, then coat thoroughly in the almond flour mixture. Press gently to help the coating stick.
- Preheat the air fryer to 200°C for 3 minutes.
- Arrange the coated fries in a single layer in the air fryer basket. Spray lightly with olive oil.
- Air fry at 200°C for 10–12 minutes, turning halfway, until golden and crisp. Work in batches if needed.
- Serve hot, optionally with your favourite keto dip.
Allergens & Swaps
Allergens: eggs, dairy, nuts
- Almond flour → ground sunflower seeds — Nut-free alternative; similar texture.
- Parmesan cheese → nutritional yeast — Dairy-free, adds savoury flavour.
- Egg → unsweetened almond milk — For egg-free, use as a dip to help coating stick.
Nutrition (per serving)
- Protein: 10 g
- Fat: 18 g
- Carbs: 6 g
- Energy: 220 kcal
