These are zucchini sticks coated in a mix of almond flour and grated Parmesan, seasoned with garlic powder, onion powder, paprika and oregano, and baked at 425°F until golden. The almond flour takes the place of breadcrumbs, and the Parmesan adds salt and a crisp, cheesy crust. The card lists 6 grams of carbohydrates and 10 grams of protein per serving.
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The recipe serves 4. Prep takes 10 minutes and baking takes 25, for 35 minutes in total. There is no deep frying and the coating takes two shallow bowls.
The Coating
The recipe card has all the amounts. These are the pieces that matter most.
- Zucchini (2 medium, cut into fries): wash them and cut them into sticks. Eggplant or yellow squash can replace them for a different texture.
- Parmesan (1 cup, grated): it flavors the coating and helps it crisp.
- Almond flour (1 cup): the low-carb stand-in for breadcrumbs, and the part that gives the coating its crunch. Coconut flour or crushed pork rinds can replace it, but the flavor and texture will shift a little, so adjust the amounts.
- Garlic powder, onion powder, paprika and dried oregano (1 teaspoon each), plus salt and pepper to taste: the seasoning. A pinch of cayenne adds heat and Italian seasoning is another option.
- Eggs (2 large, beaten): they make the coating stick. Beat them in a shallow bowl until frothy.
Coating and Baking
Heat the oven to 425°F. Line a baking sheet with parchment paper and grease it lightly with cooking spray or olive oil. Mix the almond flour, Parmesan and seasonings in one shallow bowl and beat the eggs in another.
Dip each zucchini fry in the egg and let the excess drip off, then roll it in the almond flour mixture until it is fully covered. Set the coated fries on the baking sheet in a single layer.
Bake for 20 to 25 minutes, flipping halfway through, until the fries are golden brown and crisp. Let them cool for a few minutes and serve them hot, while they are at their crunchiest.
Keeping Them Crisp
- Dry the zucchini: pat the sticks with a paper towel before coating. Extra moisture keeps the coating from sticking and leaves the fries soggy.
- Use a wire rack: set a rack on the baking sheet if you have one, so hot air reaches all sides of the fries.
Variations
- Other cheeses: try sharp cheddar or mozzarella in the coating.
- Fresh herbs: add basil or thyme to the coating mixture.
- Other vegetables: eggplant or yellow squash can stand in for the zucchini.
- Spicy: add a pinch of cayenne to the coating.
What to Serve With Them
A side salad dressed with olive oil and vinegar gives a fresh contrast to the cheesy fries. Ranch or marinara works as a low-carb dipping sauce. For drinks, sparkling water or herbal tea keeps the meal low in carbs.
You need a baking sheet, parchment paper, two shallow bowls, a knife and a cutting board. A wire rack is optional.
Nutrition per Serving
One serving has approximately 180 calories, 14 grams of fat (5 grams saturated), 6 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar, 10 grams of protein and 300 milligrams of sodium.
FAQ
Can frozen zucchini be used?
Fresh zucchini gives the best texture and flavor, but frozen works if you thaw it and drain it thoroughly to remove the excess moisture before coating and baking.
How should leftovers be stored?
Keep them in an airtight container in the refrigerator for up to 3 days. To reheat, put them back in the oven for a few minutes to bring back the crispness.
What can replace the almond flour?
Coconut flour or crushed pork rinds. They change the flavor and texture slightly, so adjust the quantities.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Low Carb Parmesan Zucchini Fries: Crunchy & Delicious!
Ingredients
Instructions
Preheat the oven to 425°F. Line a baking sheet with parchment paper and lightly grease it with cooking spray or olive oil.
In a shallow bowl, combine the almond flour, Parmesan cheese, garlic powder, onion powder, paprika, oregano, salt, and pepper. Mix well.
In another shallow bowl, beat the eggs.
Dip each zucchini fry into the beaten eggs, allowing any excess to drip off, then coat it in the almond flour mixture. Place the coated fries on the prepared baking sheet in a single layer.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the fries are golden brown and crispy.
Remove from the oven and let cool for a few minutes before serving.
Notes
For extra flavor, try adding a pinch of cayenne pepper to the coating mixture for a spicy kick.
You can also substitute the zucchini with eggplant or yellow squash for a different taste and texture.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 180 calories |
| Sugar Content | 2g |
| Sodium Content | 300mg |
| Fat Content | 14g |
| Saturated Fat Content | 5g |
| Unsaturated Fat Content | 9g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 6g |
| Fiber Content | 2g |
| Protein Content | 10g |
| Cholesterol Content | 150mg |