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

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.

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.

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

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Watch this quick video of my Zucchini Fries recipe:

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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.

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.

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.

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.

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.

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.

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.

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. You may be interested in the various aioli dipping sauces on those other recipes as well. Enjoy!

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.

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Baked Zucchini Fries

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!

Ingredients

Zucchini Fries

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

Lemon Parsley Aioli (optional)

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

Directions

  • 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.

Nutrition Information

Yield: 4 servings, Serving Size: 1/4 of recipe

  • Amount Per Serving:
  • Calories: 156.8
  • Total Fat: 9.8g
  • Saturated Fat: 6.5g
  • Cholesterol: 66.6mg
  • Sodium: 258.4mg
  • Carbohydrates: 6.2g
  • Fiber: 1.6g
  • Sugar: 4.2g
  • Protein: 12.5g
All images and text ©Lisa Bryan for Downshiftology

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40 comments on “Baked Zucchini Fries (gluten-free, low-carb)”

  1. Delicious!!!

    Rating: 5
  2. Wow, just found your site and these look uh-mazing. Thanks for all the great recipes!

  3. Very easy to make & super yummy! I made these in my air fryer instead of baking, but need to tweak my cooking/frying time. The garlic lemon aioli was a great hit, as well.

    Rating: 5
  4. I love these fries ! And the aioli is to die for. If the lemon is large,use only half. Otherwise aioli is watery

    Rating: 5
  5. Do you have to use parmesan cheese?

  6. Very tasty! Surprisingly crispy for zucchini, hubby liked it so win-win.

    Rating: 5
  7. okay so i had to try this one out too! best easy and quick little recipe ever!!!! loved it and another recipe my hubby loved! keep it coming Lisa! 

    Rating: 5
  8. I’ve already made the baked zucchini twice in a week. Everyone loves them! Thanks

    Rating: 5
  9. Can I use a wire rack to set them on so they will cook on all sides?

  10. Thanks for sharing! Do they keep long?

  11. Thanks for the receipe. 
    Do you have tips for storing Parmigiano-Reggiano. I don’t use it very often may be once every other week and once it’s opened from it’s plastic casing it doesn’t seem to later even for a week in refrigerator.

    • Hard cheeses should definitely last longer than that – around 4-6 weeks in the fridge. If you don’t use it often, make sure that it’s wrapped tight in plastic wrap, then placed in a Ziploc or Stasher bag. Also make sure it’s in a cold part in the fridge and not in the door. You can freeze cheese as well for a couple of months, though it might alter the flavor slightly. Hope that helps! :)

  12. Made them today to go with paleo friendly seasame seed coated cod.  I used 5 courgettes as I had a feeling it would go down well – clean plates again!  The aloi was also a hit with everyone, the garlic wasn’t too overpowering.  I’m so glad you’ve made making mayo easy, I made them this morning.  The aloi went well with the fish too.

    Rating: 5
  13. Really enjoyed the video. Found it very informative. Each step explained completely.

    Rating: 5
  14. For gluten free low carb crunch you can also exchange crushed fried pork skins for breadcrumbs or flour.

  15. Perfect zucchini treat! 

    Rating: 5
  16. All that golden brown equals so much flavor!! These look amazing!

    Rating: 5
  17. What a tasty idea and a perfect low-carb alternative! These sound so good and easy to make..can’t wait to try!

    Rating: 5
  18. I have so much zucchini growing in my garden so this recipe couldn’t come at a more perfect time! Looks delicious!

    Rating: 5
  19. We are overrun with zucchini, so these are definitely going on this week’s menu. I love all the tips, especially to eat them right away! Should have no problems with that one :)

    Rating: 5
  20. This is such a well explained high quality content and even tastier recipe! Loved the explanations and tips..

    Rating: 5