Baked Zucchini Fries (gluten-free, low-carb)


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These baked zucchini fries are ultra cheesy and flavorful with freshly grated Parmesan cheese and an Italian spice blend. They’re also gluten-free, low-carb and keto-friendly for a delicious, healthy snack recipe.

Zucchini fries on a platter.

It’s zucchini season! One of my favorite seasons of the year because I’m slightly obsessed with zucchini recipes.

As a gluten-free gal, zucchini is my “go to” when I’m look for a pasta replacement or even tortilla replacement. It’s such a versatile vegetable. Just take a quick look at my Zucchini Lasagna, Zucchini Pasta with Lemon Garlic Shrimp, Zucchini Noodle Caprese and Taco Stuffed Zucchini Boats.

But today I’ve got a new zucchini recipe for you – a delicious, cheesy, flavorful snack that only requires three ingredients plus some spices – zucchini fries.

Most zucchini fries recipes will use traditional breadcrumbs or panko breadcrumbs for a crispy, crunchy outside. But you can easily avoid that gluten and carbs with a simple replacement – parmesan cheese.

Watch this Quick Video of My Zucchini Fries Recipe

This is an easy recipe to make, but there are a few extra tips in the video you don’t want to miss. You can also subscribe to my YouTube Channel for weekly cooking videos!

Not All Parmesan Cheese is Created Equal

Unfortunately, not all parmesan cheese is created equal though. For my savvy label readers, you’ll notice that many popular brands of store-bought pre-grated parmesan cheese contain cellulose. Cellulose is an anti-caking additive derived from wood pulp. Would you like a side of wood pulp with your cheese?!

This was actually quite controversial a few years ago because it was found that those cheap brands of grated parmesan cheese not only contained more “filler” than indicated, they also may have used lesser quality cheeses to bulk up the product.

Needless to say, it’s easy to avoid all that nonsense by simply grating your own. Just look for cheese that’s labeled Parmigiano-Reggiano on the rind. This is a legal designation that guarantees you’re getting the real deal, high quality, Italian cheese.

Hand holding a single zucchini fry.

Platter of baked zucchini fries.

Can you use Gluten-Free Breadcrumbs or Almond Flour?

Absolutely. I kept these zucchini fries low-carb and keto-friendly (and personally, I just like the pure, cheesy flavor). But if you’d like to make them extra crunchy and crispy you could use 1/2 cup of almond flour or gluten-free breadcrumbs and 1/2 cup of Parmigiano-Reggiano cheese.

A bowl of egg wash and a bowl of parmesan cheese next to slices of zucchini.

Zucchini fries coated in parmesan and ready to be baked.

Tips for Zucchini Fries

  • Make sure your zucchini are dry. If you’ve just pulled them from the fridge before slicing they may start to condensate. Blot them with a paper towel before placing in the egg wash to make sure the egg sticks.
  • Get your assembly line in order. Have the sliced zucchini on one side, then the egg wash, parmesan mix and parchment-lined baking tray on the other side.
  • Keep your hands in separate working stations. Use one hand for dipping the zucchini in the egg and one hand for coating the zucchini with the parmesan. Don’t use the same hand for both, otherwise you’ll end up with wet cheese and clumpy zucchini fries.
  • Flip halfway through. Every oven cooks slightly different so keep an eye on them. Mine cook for about 30 minutes and I flip at 15 minutes, but yours may very based on your oven and size of zucchini.
  • Eat immediately! As I’ve mentioned on my zucchini noodle tutorial, zucchini are comprised of 95% water. And after they’ve been cooked they quickly release that water. That means, the longer they sit the softer they’ll become. So these zucchini fries are best eaten right away.

For more delicious, homemade fries recipes, make sure to check out my Curly Sweet Potato Fries, Baked Yuca Fries (Cassava Fries) and Carne Asada Fries. And my Zucchini Chips make for a thin and crispy snack!

Baked zucchini fries on a platter.

These baked zucchini fries are ultra cheesy and flavorful with freshly grated Parmesan cheese. They're also gluten-free, low-carb, paleo and keto-friendly for a delicious, healthy snack recipe.

Baked Zucchini Fries

4.99 from 60 votes
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Servings: 4 servings
Author: Lisa Bryan


These baked zucchini fries are ultra cheesy and flavorful with freshly grated Parmesan cheese and Italian spices. Watch the video above to see how easy they are to make!



Zucchini Fries

  • 2 medium zucchini
  • 1 egg
  • 1 cup grated Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp Italian spice

Lemon Parsley Aioli

  • 1/2 cup mayonnaise
  • 1 lemon, juiced
  • 1 garlic clove, minced
  • 1 tbsp, finely chopped parsley
  • salt and pepper


  • Preheat the oven to 425 degrees Fahrenheit and line two baking trays with parchment paper.
  • Slice the zucchini in half, then half again, then into quarters. You should have 16 slices per zucchini.
  • Crack the egg in a small bowl or container and lightly beat it.
  • Add the parmesan and spices to a separate bowl or container and stir to combine.
  • Dip a slice of zucchini in the egg wash and transfer to the parmesan. Use your other hand to coat the zucchini in the cheese and transfer to the baking tray. Repeat this process until all zucchini are coated.
  • Bake for 25-30 minutes, flipping halfway through on the cut side. Serve immediately.
  • To make the optional lemon parsley aioli, add all ingredients to a small bowl and stir together.

Lisa's Tips

  • See all of the notes in the post above and make sure to watch the video for step-by-step instructions.
  • And if you still have more zucchini to use up, you should definitely whip up my Paleo Zucchini Bread recipe.


Calories: 341kcal | Carbohydrates: 10g | Protein: 11g | Fat: 29g | Saturated Fat: 8g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 74mg | Sodium: 640mg | Potassium: 379mg | Fiber: 2g | Sugar: 3g | Vitamin A: 525IU | Vitamin C: 32mg | Calcium: 262mg | Iron: 1mg
Course: Appetizer, Snack
Cuisine: American
Keyword: Baked Zucchini Fries, Low Carb Zucchini Fries, Zucchini Fries, Zucchini Fries Recipe
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. Made them tonite and they were amazing!

    Question: Are the listed kcal per serving (4)? Or for all 16?

    THANKS5 stars

  2. I am try to lose weight and eat a healthy diet that is sustainable to my familys life style i love your recipes and will try them

  3. Absolutely delicious! I did salt the sliced zucchini and let them sit on paper towels so they would release water. I then patted them dry with fresh paper towels before coating with the egg and cheese. They remained crispy longer after cooking. 5 stars

  4. Do you have a dip that sounds this good without chopped garlic or chopped onion as I can’t eat either one ? Love zucchini and will be making this recipe tomorrow.5 stars

  5. Delicious, my new favorite! Instead of the aioli I had them with cottage cheese on the side and went together perfectly!

    1. You can always find the full instructions towards the end in the recipe card, but it’s 425°F.

  6. I have made these gems twice now and they a taste amazing , and are beautiful in presentation .Love the aioli , too. One time I added a bit of horseradish to it  and it was tasty , also. I like that the recipe does not require flour. 

  7. I have a ton of zucchinis growing in my garden and have been on the lookout for good recipes. This one is a winner! So easy to make! The aioli was delicious as well! I used half almond flour and half parmesan and maybe 1/3tsp salt. My picky kid who hates zucchini said it tasted like pizza and ate a couple before the hubs revealed that the “fries” he was eating were made of zucchini  😂 my other kid loved them and the aioli. Thanks for sharing!!! 5 stars

  8. delicious!!! For the dip I used 50/50 mix of mayo and sour cream with a good amount of mustard &/or dry mustard added and some dill. I love this mixture. I think I’ll try yours next time. It also sounds delicious! Thank you for sharing. :-)5 stars

  9. I use so many of your recipes regularly and I will be adding this to my list!! Prepared exactly as written and everything was perfect. Stored leftovers in the fridge, they reheat beautifully on a non-stick pan with no oil over medium heat! 5 stars

  10. This is a wonderful recipes for zucchini fries. I would like to make some. Do you have a dairy free one? I often use nutritional yeast in other recipes for cheesy taste.

  11. This was very flavorful. The best part is the coating, the browned, crunchy seasoned parmesan cheese.
    We didn’t have Italian seasoning, so I substituted Imperfect Foods’ Seasoning For All Things (salt, garlic, onion, brown mustard seed, black pepper, carrots, red bell pepper, orange peel, parsley, etc.).  The key point is that the parmesan and any mix of spices that you like might work well in this recipe. When we try it again, we may use more of a chili powder base, or go simple with salt and freshly ground pepper. 
    We didn’t make the aioli, but ate the fries with ranch dressing or sweet chili. Both were good. 
    The nutritional information is appreciated. 5 stars

    1. Hi Linda – yes, you really can have fun with the spices on this recipe. Definitely feel free to switch it up. So glad you enjoyed them! :)

  12. So, I’m not new to your blog, but this is the first time I have commented.  I’m not celiac or diabetic, but I am trying to eat healthy food that has great flavor.  I truly believe that food that is good for you can taste amazing, and I am so glad I found your blog!  These zucchini fries were delicious, really.  I could have eaten another pan of them.  The only thing I changed was to sub fat free Greek yogurt for half of the Mayo just to save on calories.  It was divine.  It’s only a shame we can’t prep a huge batch and reheat them!  I’m all about prepping ingredients, so thanks for all the great ideas!  My vegetable sheet cutter is my favorite thing…5 stars

    1. Welcome to the Downshiftology community! Happy to hear you love these baked zucchini fries, along with the sauce. Can’t wait to see what else you make :)

  13. Great flavor profile, seasoning stuck well the zukes. Had a lot of parmesan leftover that I had to toss. Would dial it back to 3/4c and add if I needed more next time. I love that their is no oil in this recipe.5 stars

  14. Bog standard. Overly elaborate (if not down-right pretentious) instructions.
    Gluten free advocation is irrelevant as far as I’m concerned – I don’t suffer from coeliac disease.

    1. You may not suffer from celiac disease, but I do. And you’re reading a recipe on a gluten-free website, with the words “gluten-free” clearly labeled in the title. So not quite sure what you were expecting?

      1. Lisa you do a great job on your blog and I regularly go there for inspiration. Please don’t let sour morons like this spoil your day or your sunny disposition. The world truly does need your positivity. 

  15. Is there anything that I can replace the egg with or can I omit the egg completely? (Temporarily going vegetarian which for me, also means no eggs)

  16. I decided trying these after the major success of making Lisa’s zucchini fritters. Well these fries are another hit!!! I was so proud of them I sent a photo to my mom! Needless to say, they’re super super yummy and will disappear fast. :)5 stars

  17. Greetings from London.  Made these today and they made a great snack.  They do need some care when turning in the oven half way through as they’re sticky (I used parchment paper).  I also lowered the temperature ever so slightly.  The one thing I noticed is that the chunky ones tasted better as they were crunch on the outside and juicy in the middle. 5 stars

  18. This recipe came out delicious!! I did the recipe without any bread crumbs, just the parmesan cheese freshly grated with the herbs that she recommended. I did make the mistake of using wax paper, because I was out of parchment paper. So they didn’t come out as crispy as they would have if I used parchment paper, because they stuck to the paper pretty badly!! But even after all that they still came out amazing!5 stars

    1. Amazing! Glad this recipe was a success :) And yes, parchment paper is the much better option for baking.

    1. 10/10 fries! So tasty!
      I’ve never commented on a recipe before but these were so fantastic I felt I should! My 3, 2 and 8 month old loved them too!!!
      Thanks so much!5 stars