Zucchini slices coated in a mix of Parmesan, almond flour, garlic powder and Italian seasoning, then baked on a sheet pan until golden and crisp. The almond flour replaces breadcrumbs, so the coating crunches without the carbs. The recipe serves 4 as a side and takes 35 minutes, 10 of prep and 25 of baking.
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A serving has about 4 grams of carbohydrates and 150 calories.
What Goes in the Coating
Amounts are in the recipe card.
- Zucchini (2 medium): sliced into 1/4-inch thick fillets. That thickness is what lets them crisp up. Pick firm zucchini without soft spots.
- Parmesan (1/4 cup, grated) and almond flour (1/4 cup): the Parmesan gives a rich, savory flavor, and the almond flour makes the crunchy crust.
- Garlic powder (2 teaspoons), Italian seasoning (1 teaspoon), salt (1/2 teaspoon) and black pepper (1/4 teaspoon): mixed into the coating.
- Egg (1 large, beaten): the binder that makes the coating stick.
- Olive oil (2 tablespoons): drizzled over the fillets before baking for color and crispness.
- Fresh parsley: chopped, as an optional garnish.
Coating and Baking
Heat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Mix the Parmesan, almond flour and seasonings in a shallow bowl and beat the egg in another. Dip each fillet into the egg and let the excess drip off, then press it into the Parmesan mixture so it adheres. Pressing firmly on each piece gives a coating that crisps evenly.
Lay the fillets on the baking sheet, drizzle with the olive oil and bake for 20 to 25 minutes, until golden brown and crispy. Garnish with parsley before serving.
Equipment Notes
- A large oven-safe dish can replace the baking sheet. Without parchment, lightly grease the sheet with olive oil.
- Wide shallow bowls make dipping easy, though any bowl wide enough will do. A fork can beat the egg if you have no whisk.
- A mandoline slices the zucchini faster than a knife.
Variations
- Spicier: a pinch of red pepper flakes in the Parmesan mixture.
- Other herbs: oregano or thyme.
- Eggplant: slices of eggplant in place of the zucchini, which changes the texture and flavor.
- Mozzarella: shredded mozzarella mixed in with the Parmesan for a gooey, cheesy coating.
- Air fryer: heat it to 400°F (200°C) and cook the fillets for about 10 to 15 minutes, flipping halfway.
What to Serve With Them
Grilled chicken or fish makes them a full meal. Cauliflower rice or a salad such as spinach with avocado also works. Sparkling water with lemon is a light drink to go with them.
Storing and Making Ahead
Keep leftovers in an airtight container in the refrigerator for up to 3 days and reheat in the oven or air fryer for a few minutes to bring back the crunch. You can slice the zucchini and mix the coating a day ahead and keep them separate in the refrigerator. Coat and bake when you are ready.
Nutrition per Serving
One serving has about 150 calories, 12 grams of fat (3 grams saturated), 4 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar, 6 grams of protein and 300 milligrams of sodium.
FAQ
Can I make these in an air fryer?
Yes. Heat the air fryer to 400°F (200°C) and cook for about 10 to 15 minutes, flipping halfway for even crispiness.
What can replace almond flour?
Coconut flour, which absorbs more moisture, so use less. Crushed pork rinds also give a crunchy coating.
Can I prepare them ahead?
Yes. Slice the zucchini and mix the coating a day ahead and store them separately in the refrigerator.
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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
Garlic Parmesan Zucchini Keto Fillets You'll Love Today!
Ingredients
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow bowl, combine the grated Parmesan cheese, almond flour, garlic powder, Italian seasoning, salt, and black pepper. Mix well.
In another bowl, beat the egg.
Dip each zucchini fillet into the beaten egg, allowing excess to drip off, then coat it in the Parmesan mixture, pressing gently to adhere.
Place the coated zucchini fillets on the prepared baking sheet. Drizzle with olive oil.
Bake in the preheated oven for 20-25 minutes or until golden brown and crispy.
Remove from the oven and garnish with chopped fresh parsley before serving.
Notes
For extra flavor, try adding a pinch of red pepper flakes to the Parmesan mixture for a spicy kick.
You can also substitute the zucchini with eggplant slices for a different texture and taste.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 150 calories |
| Sugar Content | 2g |
| Sodium Content | 300mg |
| Fat Content | 12g |
| Saturated Fat Content | 3g |
| Unsaturated Fat Content | 9g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 4g |
| Fiber Content | 2g |
| Protein Content | 6g |
| Cholesterol Content | 70mg |