Crispy, golden keto zucchini fries made with love—and fresh zucchini straight from my mom’s garden. Perfect guilt-free snacking!
There’s something truly special about cooking with ingredients grown at home. These Keto Baked Zucchini Fries were made with zucchini picked fresh from my mother’s garden, and let me tell you—there’s no better feeling than turning garden-fresh produce into something delicious, comforting, and completely guilt-free.
When I visit my mom, I always take a stroll through her vibrant backyard garden. It’s a little sanctuary filled with tomatoes, herbs, squash, and, of course, rows of thriving zucchini plants. Every summer, she grows more zucchini than she knows what to do with, so I’m always happy to take a few off her hands. This year, I decided to turn some of that homegrown goodness into something crispy, cheesy, and completely keto-approved.
These zucchini fries are a game-changer. They’re the perfect substitute for traditional fries when you’re following a low-carb or ketogenic lifestyle. Not only are they healthier, but they’re also packed with flavor and texture. You get that satisfying crunch on the outside while keeping the inside tender and moist. They bake beautifully in the oven—no need for frying—and they’re great for dipping in your favorite keto-friendly sauce (ranch, garlic aioli, or even spicy mayo if you’re feeling bold).
What I love most about these fries is how versatile they are. They make a great side dish, snack, or even a light appetizer when you’re hosting. I’ve served them at small get-togethers, and they always disappear in minutes—yes, even among guests who aren’t doing keto! There’s just something irresistible about them. Maybe it’s the golden brown crust or the fact that they’re made from fresh, wholesome ingredients. Or maybe it’s because you can feel good about indulging without derailing your health goals.
I also have to admit, there’s something nostalgic about using zucchini from my mom’s garden. I grew up watching her tend to her plants, turning soil with her hands and watering each patch with such care. Now, being able to cook with that same produce feels like bringing a piece of her love into my kitchen. It’s a little piece of family tradition, wrapped up in a crispy, cheesy bite.
Ingredients to make Keto & Gluten-Free Zucchini Fries
- 2 medium zucchinis, about 10 ounces
- pinches of salt
- 1 egg
- ¾ cup freshly grated parmesan cheese finely grated with smallest grater hole (freshly grated produces the best results)
- ½ teaspoon garlic powder
- ½ teaspoon red pepper flakes (optional)
How to make Keto & Gluten-Free Zucchini Fries
- Get started: Pre-heat the oven to 400 degrees and line a rimmed baking sheet with parchment paper.
- Cut the zucchini: Rinse zucchinis and trim off the ends on each. Cut each zucchini in half, lengthwise. Then, cut each of those halves in half again, and then one more time to get thinner spears. Finally, cut each of the spears in half so they’re a few inches long. You should have a total of 16 spears per zucchini. Lightly season with salt. Before dipping in mixtures, be sure to dry them with a paper towel.
- Make the fries: In a shallow bowl, whisk an egg and set aside. In another bowl, stir together freshly grated parmesan, garlic powder and red chili flakes (optional). After, dip each zucchini spear in whisked egg and shake off any excess egg before dipping in parmesan mixture. Roll spear in the parmesan mixture and place on lined baking sheet a few inches apart from one another.
- Bake and serve: When done, place pan in oven and bake for roughly 20 minutes, until golden brown. We usually bake for a full 20 minutes. As soon as they’re done baking, remove from oven and serve immediately (best to eat while still warm). Serve with favorite dipping sauce.
If you’re lucky enough to have access to garden-fresh zucchini, I highly recommend giving this recipe a try. And if not, store-bought zucchini works just as well! Either way, these fries are a must-have addition to your keto recipe rotation. They’re simple, delicious, and loaded with flavor—and they might just make you forget about regular fries altogether.
Whether you’re new to keto or a seasoned low-carb foodie, these zucchini fries are sure to satisfy. So grab a zucchini, preheat your oven, and get ready to experience one of the most crave-worthy keto snacks ever. Let me know how they turn out—I’d love to hear your thoughts!
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Passive Time | 30 minutes |
| Servings |
people
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- 2 medium zucchinis
- pinches of salt
- 3/4 cup freshly grated parmesan cheese finely grated
- 1/2 tsp garlic powder
- 1/2 tsp red pepper flakes optional
Ingredients
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- Pre-heat the oven to 400 degrees and line a rimmed baking sheet with parchment paper.
- Rinse zucchinis and trim off the ends on each. Cut each zucchini in half, lengthwise. Then, cut each of those halves in half again, and then one more time to get thinner spears. Finally, cut each of the spears in half so they're a few inches long. You should have a total of 16 spears per zucchini. Lightly season with salt. Before dipping in mixtures, be sure to dry them with a paper towel.
- In a shallow bowl, whisk an egg and set aside. In another bowl, stir together freshly grated parmesan, garlic powder and red chili flakes (optional). After, dip each zucchini spear in whisked egg and shake off any excess egg before dipping in parmesan mixture. Roll spear in the parmesan mixture and place on lined baking sheet a few inches apart from one another.
- When done, place pan in oven and bake for roughly 20 minutes, until golden brown. We usually bake for a full 20 minutes. As soon as they're done baking, remove from oven and serve immediately (best to eat while still warm). Serve with favorite dipping sauce.
Calories: 151.4kcal Carbohydrates: 5.1g Protein: 12.9g
Fat: 9.3g Saturated Fat: 4.9g Cholesterol: 91mg
Sodium: 412.1mg Fiber: 1.1g Sugar: 2.7g
Net Carbs: 4g Protein Percentage: 34%
