Keto Baked Parmesan Zucchini Fries

The first time I made these, my husband actually asked if I had deep-fried them. That is how convincing the crunch is. I have served them to die-hard potato fry lovers who did not even notice they were eating vegetables.

My sister came over last month looking for something guilt-free to munch on during our movie marathon. These disappeared in ten minutes flat. She texted me the next day asking for the recipe because her kids kept begging for more.

Ingredients

• 2 medium zucchini: Cutting them into uniform sticks about 1 cm thick helps them cook evenly and prevents some from getting mushy while others stay crisp
• 1 cup grated Parmesan cheese: Use freshly grated if you can, it melts and sticks better than the pre-shredded kind that has anti-caking agents
• 1/2 cup almond flour: This creates the perfect crispy coating, though coconut flour works in a pinch if you reduce the amount
• 1 teaspoon garlic powder: Adds that savory depth that makes these taste restaurant-quality
• 1 teaspoon Italian seasoning: Dried oregano, basil, and thyme bring classic Italian flavor to every bite
• 1/2 teaspoon smoked paprika: This is my secret ingredient, it gives a subtle smoky flavor that makes people wonder what makes these so special
• 1/2 teaspoon salt: Essential for bringing out all the flavors, but adjust to your taste preference
• 1/4 teaspoon black pepper: Freshly ground adds the best kick
• 2 large eggs: Whisked until frothy, these help the coating stick perfectly to every zucchini stick

Instructions

Get your oven ready:

Preheat to 220°C and line a baking sheet with parchment paper or a silicone mat, this prevents sticking and makes cleanup effortless

Prep your zucchini:

Cut into fry-shaped sticks about 1 cm thick, then pat them thoroughly dry with paper towels because any excess moisture will make them soggy instead of crispy

Set up your coating station:

Whisk the eggs in one bowl until frothy, and mix together the Parmesan, almond flour, garlic powder, Italian seasoning, smoked paprika, salt, and pepper in another bowl

Coat each fry:

Dip each zucchini stick into the egg wash, let the excess drip off, then press it firmly into the Parmesan mixture until fully coated on all sides

Arrange for baking:

Place the coated fries in a single layer on your prepared baking sheet, making sure they are not touching so air can circulate and crisp them up properly

Bake to golden perfection:

Bake for 22 to 25 minutes, flipping them halfway through, until they are golden brown and crispy all over

Optional crunch boost:

If you want extra crispiness, broil for 1 to 2 minutes at the end but watch closely because the Parmesan can go from perfect to burnt quickly

Serve them up:

These are best served hot from the oven with your favorite keto-friendly dipping sauce like sugar-free marinara, ranch, or garlic aioli

Save

These have become my go-to when friends come over for game night. They are always shocked that something so satisfying could be keto-friendly, and the platter is always empty before halftime.

Making Them Extra Crispy

I have found that letting the coated zucchini sit for about 10 minutes before baking helps the coating set better. The egg and flour mixture forms a kind of paste that clings tighter during the rest period, meaning less coating falls off during baking.

Best Dipping Sauces

While these fries are delicious on their own, a good dipping sauce takes them to the next level. I love making a quick garlic aioli with mayonnaise, minced garlic, and lemon juice. Sometimes I mix ranch seasoning into sour cream for a creamy dip.

Storage and Reheating

These fries are definitely best enjoyed fresh from the oven, but if you have leftovers you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, avoid the microwave or they will get soft and mushy.

• Reheat in a 200°C oven for about 5 to 8 minutes to restore some of the crunch
• A quick stint in the air fryer at 180°C for 3 to 4 minutes works wonders too
• Accept that reheated fries will never be quite as crispy as freshly made ones

Save

Every time I serve these, someone asks for the recipe. That is always the sign of a winner in my book.

Recipe FAQs

→ How do I get my zucchini fries crispy?

Pat zucchini dry thoroughly before coating to remove excess moisture. Arrange fries in a single layer without touching, and bake at high heat (425°F). For extra crispiness, broil for 1–2 minutes at the end of cooking time.

→ Can I fry these instead of baking?

Yes, you can fry these in oil at 375°F for 2–3 minutes until golden. However, baking keeps them lighter and requires less hands-on attention while still delivering excellent crunch.

→ What dipping sauces work best?

Sugar-free marinara, ranch dressing, garlic aioli, or spicy mayo are excellent choices. Just ensure any pre-made sauces fit your dietary guidelines, as many contain hidden sugars.

→ Can I make these ahead of time?

Zucchini fries are best enjoyed fresh for maximum crispiness. Leftovers can be reheated in the oven at 400°F for 5–10 minutes, though they won't be quite as crispy as freshly baked ones.

→ Is there a substitute for almond flour?

Coconut flour works but absorbs more moisture, so reduce to 1/4 cup. For a nut-free option, crushed pork rinds or additional Parmesan cheese can replace the almond flour entirely.

→ How many net carbs per serving?

Each serving contains just 3 net carbs (6 total carbs minus 3 grams of fiber), making these an excellent option for keto and low-carb eating patterns.