Keto Parmesan Zucchini Fries are a delicious dish with a reduced carb count. It contains a crispy texture and a sweet taste naturally. This recipe is ideal for making a quick lunch. We make these curly fries by adding a few ingredients such as egg, parmesan cheese, zucchini, seasonings, and almond flour. These are the simple components, which you can easily buy from stores or available in your kitchen. Parmesan delivers a strong taste and includes umami flavor in these fries. Keto Parmesan Zucchini Fries are good for a snack, family gatherings, lunch, or as an appetizer. It has 3 g of net carbs and 12 g of fats. Because the zucchini loses texture when defrosted and leaks extra water, we do not advise preserving this meal. This recipe cooks in only half an hour.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Diet: Keto
- Caloric content: 180 kcal
- Course: Appetizer, Side Dish
- Prep time: 10 minutes
- Cuisine: American
- Cook time: 18–22 minutes
- Single portion size: 1 cup baked fries
- Level of difficulty: Easy
- Mode of cooking: Oven-baked
- Yield in total: 4
- Total time: 30 minutes
TOOLS:
- Baking tray
- Julienne peeler or spiralizer
- Measuring spoons
- Mixing bowls
- Oven
- Parchment paper
INGREDIENTS:
- Salt
- 1/2 cup of almond flour
- Two medium zucchini
- Half a tsp of onion powder
- 3/4 cup of Parmesan cheese
- 1 big egg
- One tbsp of olive oil
- 1/2 tsp of garlic powder
- Black pepper
- Half a tsp of paprika
INGREDIENT NOTES AND THEIR KETO SUBSTITUTION:
ALMOND FLOUR:
- It helps to maintain the keto coating in this dish. You can use only half the quantity of coconut flour instead.
ZUCCHINI:
- It contains low-carb naturally and is suitable for these fries. We don’t recommend adding cucumber because it has a high water content.
EGG:
- It helps to bind all the ingredients, or it works as a binding agent. Egg keto replacement is not available in this recipe.
PARMESAN CHEESE:
- We utilize freshly grated Parmesan, which provides a crisp texture. Another option is pecorino romano.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Warm the empty oven to 220 degrees Fahrenheit.
- Place the parchment on a baking sheet.
- Make curly fry forms out of the spiralized zucchini.
- Completely dry them using a paper towel to reduce extra water content.
- Stir the egg in a bowl.
- Mix the onion powder, almond flour, pepper, garlic powder, salt, parmesan, and paprika in a separate bowl.
- Coat the zucchini curls equally with the parmesan mixture after dipping them into the egg.
- Place the fries on the baking tray in a layer.
- Drizzle or mist with a small amount of olive oil.
- Bake till slightly golden brown and crisp, for about twenty minutes.
- Before eating, take it out of the oven and leave the crisping set for two to three minutes.
TIPS:
- We utilize fine Pramesan to improve adherence and a crispy texture.
- Lastly, broil it for one to two minutes to provide more crispiness.
- Completely dry the zucchini to avoid the texture from becoming soggy.
- The fries will steam rather than crisp if the tray is packed too full.
SERVING SUGGESTIONS:
DIPPING SAUCES:
- Garlic Aioli
- Spicy Chipotle Mayo
- Ranch Dressing
MAIN PAIRINGS:
- Grilled Chicken Thighs
- Bunless Cheeseburger
- Lemon Herb Salmon
SNACK PLATTERS:
- Cheese & Olive Board
- Zucchini Chips
- Stuffed Mushrooms
STORAGE INFORMATION:
REFRIGERATION:
- Place it in a closed dish for almost three days.
FREEZING:
- We don’t suggest freezing this dish because the zucchini releases extra water content, and it loses its texture after defrosting.
FAQs:
What is the reason for my tender fries?
- The main cause is crowding the tray too much or the presence of extra water content in it.
Will I use the air fryer for preparing this dish?
- Yes, you can cook for ten to twelve minutes at 200 degrees Fahrenheit.
May I utilize already spiralized zucchini?
- Sure, you can use it, but completely dry it before coating it.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Sugar: 2 g
Net carbs: 3 g
Caloric content: 180 kcal
Fiber: 2 g
Sodium: 420 mg
Fats: 12 g
Proteins: 10 g
One single portion: 1 cup baked fries
Total carbs: 5 g