Keto Parmesan Zucchini Fries
Crunchy oven-baked zucchini fries with a parmesan and almond-flour crust — a keto fries swap at about 5 g net carbs per serving.
Serves 3 · Prep 15 min · Cook 22 min
Ingredients
- 2 medium zucchini, cut into batons
- 60 g finely grated parmesan
- 40 g almond flour
- 1 egg, beaten
- 1 tbsp olive oil spray or drizzle (cooking fat)
- Garlic powder, paprika, salt
Method
- Heat the oven to 220 °C. Pat the zucchini batons dry.
- Mix the parmesan, almond flour and seasonings.
- Dip each baton in egg, then roll in the parmesan mix.
- Spread on a lined tray, drizzle with oil and bake 20–22 minutes, turning once, until golden.
- Serve straight away with a sugar-free dip.
Tip. An air fryer at 200 °C for 10–12 minutes gives an even crisper result.
Nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 234 kcal |
| Fat | 17.1 g |
| Protein | 13.9 g |
| Total carbohydrate | 8.3 g |
| Fibre | 3.2 g |
| Net carbs | 5.1 g |
Calculated from USDA FoodData Central values for the weights listed; cooking fat counts 70% as eaten (our method). Seasonings are not counted. One serving is 26% of a 20 g net-carb day.
Fitting it to your macros
Need more protein? Increase the main protein ingredient by a third. Need more fat to stay full? Add butter, olive oil or avocado on the plate. The keto macro calculator gives your own daily targets, and Ketora can build a full week around recipes like this.
Frequently asked questions
How many net carbs are in parmesan zucchini fries?
About 5.1 g net carbs per serving (8.3 g total carbohydrate minus 3.2 g fibre), calculated from USDA data for the exact ingredient weights in this recipe.
Can I make it ahead?
It is best fresh, but leftovers keep 2–3 days in the fridge.