Keto Fried Zucchini – Oh So Foodie

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Last updated on March 9, 2023 by Toya

These crispy keto zucchini fries will become one of your favorite recipes once you try them. When it comes to making keto fries, these keto fried zucchini sticks are absolutely delicious and only have 7.9 grams of net carbs per serving!

Everyone knows that potato fries are a no-no on keto. But did you know how to prepare and enjoy keto fried zucchini sticks or what we could call zucchini fries on keto? Like many other vegetables shared in this list of the best low-carb potato substitutes, zucchini can be used to make delicious low-carb fries in just a few minutes!

Regular fries contain about 48 grams of carbs per serving. On the other hand, these keto fried zucchini sticks only have 7.8g of net carbs per serving and that’s why you need to pull out this recipe right now.

Usually people think that zucchini is only eaten in salads, but since I started following keto, I discovered that it is one of the most versatile vegetables. Its flavor is very mild which allows it to be incorporated into a wide variety of dishes, without altering the flavor of other ingredients. For example, have you checked out my low-carb apple pie with zucchini filling?

Is zucchini keto?

Naturally, it is a keto-friendly vegetable as it contains very few grams of carbohydrates but is accompanied by an abundance of fiber and remarkable amounts of essential nutrients.

One medium zucchini contains 6 grams of carbohydrates and 2 grams of fiber. That’s only 4 grams of net carbs in a medium zucchini!

With this easy keto fried zucchini recipe, you can enjoy it as a delicious appetizer, or as a side with delicious fried chicken thighs or a quick keto snack. You can do so much with these healthy zucchini fries.

Related: Creamy Keto Shrimp Alfredo with Zucchini Noodles

Follow These Tips for the Best Fried Zucchini Sticks

I’ve prepared them several ways, but my favorite recipe is for fried zucchini sticks, and they pair really well with fried chicken. Initially I only used almond flour, but often that mixture would flake off and the zucchini sticks wouldn’t be completely coated and crispy.

Therefore, to make this keto fries recipe tasty and crispy, it is best to prepare your keto fries with almond flour and naturally gluten-free whey protein. This greatly improved the final texture of the keto zucchini sticks.

This time I didn’t add any herbs to the mixture as I wanted the more traditional version, but you can add a teaspoon of French or Italian herbs depending on your taste. Some also like to sprinkle the final dish with a few drops of lemon on the fried zucchini.

How to make keto fried zucchini

These keto zucchini chips are very easy to make. In fact, they’re so easy to make that you can make them even if you’re a keto beginner. You can even make it for your family as a replacement for fries.

Now let’s start cooking:

First, gather all your ingredients in one place. You will also need to make sure you wash the zucchini very well.

Then cut it crosswise, avoiding the center of the zucchini. You should get four long slices.

Keep in mind that the core of the zucchini where the seeds are can be discarded (it is very soft and not suitable for this recipe).

Then cut the zucchini into sticks, similar to French fries, as shown in the image below.

Then place the zucchini sticks on a wooden board and sprinkle them with salt. Let them rest for around thirty minutes then dry the zucchini sticks with a cloth. This will allow us to extract some moisture from the zucchini and make them crispier.

Next, beat the egg in a shallow bowl. You will also need to mix the almond flour, protein, and pepper in a plastic container with a lid.

Dip the zucchini sticks one by one in the beaten egg, and carefully place them in the plastic container, when you have between six and ten sticks, place the lid on and shake vigorously for a few seconds (this is my secret for perfect coverage).

Place the oil in a frying pan and heat over medium-high heat for at least 3 minutes. When bubbles start to come out of the bottom of the pan, add the zucchini sticks one by one using cooking tongs.

Cook 1 to 2 minutes on each side or until golden brown on both sides.

Remove from the pan and place on a plate lined with paper towels to remove excess oil. Repeat this procedure until all the low carb fried zucchini sticks are cooked.

Let them rest for a moment and serve with a keto-friendly dip like a sugar-free marinara or this spicy creamy Cajun dip.

keto fried zucchini sticks

Optionally, sprinkle with a little chopped parsley to enjoy and serve with this delicious keto burger or these Instant Pot Keto Country Style Pork Ribs.

Related: Easy Baked Keto Jicama Fries Recipe

Tools to make this fried zucchini recipe

To make this recipe you will need the following elements:

Frying pan – This is durable, non-stick, chemical-free and eco-friendly.

Container with lid – This is necessary to help you coat your zucchini fries well.

This keto fries recipe is quite easy to make. Plus, you only need a handful of ingredients that you probably have at home to make this.

I hope you enjoy this zucchini fries recipe and make it one of your go-to keto zucchini recipes on your weight loss journey!

437 calories / 33.5g fat / 10g carbs / 2.2g fiber / 28 protein = 7.8 net carbs

FAQs About These Keto Zucchini Fries

Is fried zucchini keto?

Generally, fried zucchini is keto as long as it is uncoated or coated with something like egg, almond flour, or parmesan. If you come across fried zucchini coated in all-purpose flour, they are not keto-friendly.

How many carbs are in fried zucchini sticks?

Fried zucchini is generally low in carbs and can contain between 6 and 9 grams of net carbs per serving. My Homemade Fried Zucchini recipe only has 7.8 net carbs per serving!

Is it possible to make baked zucchini fries without breading?

While it is possible to cook zucchini fries instead of frying them, it is not recommended to cook them without breading. Breading allows you to make tender, crispy zucchini sticks that aren’t mushy.

More Keto Zucchini Recipes

If you like these keto fried zucchini chips, you might also like to try these:

Ingredients

  • 1 (about 300 grams) large zucchini.

  • 1 large egg

  • ¼ cup whey protein, naturally unflavored

  • ¼ cup almond flour

  • 2 cups of oil for frying (The ideal is to use coconut oil, if you don’t have any you can use another vegetable oil)

  • 1 teaspoon of salt

  • Pepper to taste

Instructions

  1. First of all, wash the zucchini very well and cut it crosswise avoiding the center of the zucchini you must obtain four long slices, the heart of the zucchini where the seeds are can be discarded (it is very soft and not suitable not for this recipe). Then cut the zucchini into sticks, similar to fries.
  2. Arrange the zucchini sticks on a wooden board and sprinkle with salt. Leave for around thirty minutes and dry with a cloth, remove a little salt. This will extract some moisture from the zucchini and make it crispier.
  3. Beat the egg in a shallow bowl. Then, in a plastic container with a lid, mix the almond flour, whey protein and pepper. Dip the zucchini sticks one by one in the beaten egg, and gently place them in the plastic container, when you have six to ten sticks, depending on the capacity of your container; Place the lid on and shake vigorously for a few seconds (this is my secret to perfect coverage).
  4. Place the oil in a frying pan and heat over medium-high heat for at least 3 minutes. When bubbles start to come out of the bottom of the pan, add the zucchini sticks one by one using cooking tongs. Wait a few minutes and turn them until they are golden brown on all sides. Remove from the pan and place on a plate lined with paper towels to remove excess oil. Repeat this procedure until all the zucchini are cooked.
  5. Let sit and serve with marinara, no added sugar. Make sure it is Keto friendly. You can also use sour cream to accompany it.
  6. Optionally, sprinkle with a little chopped parsley,
  7. Eat them, enjoy them!

Nutritional information:

Yield: 2

Amount per serving:

Calories: 437Total fat: 33.5gSaturated fat: 25.4gCholesterol: 158mgSodium: 108 mgCarbohydrates: 10gFiber: 2.2gSugar: 3.9gProtein: 28g

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