Air Fryer Zucchini Fries Recipe

Air fryer zucchini fries are a crispy, guilt-free alternative to traditional french fries that you can have on the table in under 20 minutes. Coated in seasoned parmesan breadcrumbs and air fried until golden, they satisfy the crunch craving with a fraction of the calories. Each serving has just 120 calories and 6g net carbs, making these a smart low-carb snack or side.

Ingredients

• 3 medium zucchini (about 500g), ends trimmed
• 2 eggs, beaten
• 60g parmesan cheese, finely grated
• 60g almond flour (or gluten-free breadcrumbs)
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp paprika
• Cooking spray
• Marinara sauce, for dipping (optional)

Instructions

1. Preheat air fryer to 200°C (400°F) for 3 minutes.
2. Cut each zucchini in half crosswise, then cut each half into sticks about 1cm thick and 8cm long.
3. Pat zucchini sticks dry thoroughly with paper towels to remove excess moisture.
4. In a shallow bowl, beat eggs.
5. In a second shallow bowl, combine parmesan, almond flour, Italian seasoning, garlic powder, salt, pepper, and paprika. Mix well.
6. Working in batches, dip each zucchini stick into the egg, letting excess drip off, then roll in the parmesan coating and press gently to adhere.
7. Lightly spray the air fryer basket with cooking spray.
8. Place coated zucchini fries in a single layer in the air fryer basket, without overlapping. Work in batches.
9. Air fry for 10-12 minutes, flipping halfway through, until golden and crispy.
10. Serve immediately with marinara sauce for dipping.

Tips & Variations

• Thoroughly drying the zucchini is the most critical step. Moisture is the enemy of crispiness in an air fryer.
• Do not overcrowd the air fryer basket. A single layer with space between each fry is essential for getting crispy results.
• For an oven version, bake at 230°C (450°F) on a wire rack over a baking sheet for 20-22 minutes, flipping once.
• Use panko breadcrumbs instead of almond flour for an extra-crispy non-keto version.
• Serve with ranch dressing, tzatziki, or sriracha mayo as dipping sauce alternatives.

Nutrition Breakdown

Calories: 209 kcal

Protein: 13.3g

Fat: 14.4g

Carbs: 8.3g

Fiber: 3.3g

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