This recipe has been my savior for game nights and last-minute snacks: crunchy, salty, and entirely low carb. I first developed these zucchini fries during a week when I wanted something comforting and crunchy without the carb load of traditional fries. I tested almond flour, crushed pork rinds, and different amounts of cheese to get a crust that browns beautifully and clings to the vegetable. What makes this version special is the balance of savory Parmesan and aromatic seasonings, plus a simple technique—patting the zucchini dry and using a light egg wash—that yields a satisfyingly crisp exterior while keeping the interior tender.

They’re quick to prepare and flexible: use the oven for hands-off baking or an air fryer for faster, extra-crispy results. I often serve a batch at weekend gatherings; people always ask for the recipe even when they don’t follow a low-carb way of eating. The fries pair well with a zesty dip and travel well for potlucks when kept warm briefly under a low oven or crisped up again in the air fryer. These become a staple because they’re approachable, require pantry-friendly ingredients, and reliably deliver great texture.

Ingredients

• Zucchini (1 whole): Choose medium-size zucchini with firm skin and few blemishes; they hold their shape better than oversized squash. Wash and pat dry, then cut into uniform sticks about 3 inches long so they cook evenly.
• Blanched almond flour (1/4 cup): Use finely ground blanched almond flour for a light, breadcrumb-like coating. Bob's Red Mill or King Arthur brands give consistent texture — almond flour provides fat and structure without gluten.
• Grated Parmesan (1/2 cup): Real freshly grated Parmesan (Parmigiano-Reggiano or a good-quality domestic Parmesan) melts and crisps better than pre-shredded blends that contain anti-caking agents.
• Eggs (2 large): Beat with a splash of milk or water to make an egg wash — this helps the almond-Parmesan mixture adhere and to brown beautifully.
• Seasonings: 1 teaspoon salt, 1/2 teaspoon garlic powder, 1/4 teaspoon black pepper, 1/4 teaspoon onion powder, 1/8 teaspoon paprika — these create a savory base that elevates the mild zucchini flavor.
• Melted butter (2 tablespoons, optional): If using almond flour, fold in melted butter for additional browning and flavor; omit when using crushed pork rinds.
• Pork rinds (optional substitute): Finely crushed plain pork rinds are an excellent substitute for almond flour, creating an ultra-crispy, lower-carb crust.

Instructions

Prepare the zucchini: Trim the ends and cut the zucchini into evenly sized sticks about 1/2" thick and 3" long. Pat each piece thoroughly with paper towels — removing surface moisture is essential because zucchini is high in water and a dry exterior allows the coating to adhere and crisp properly. Make the wash and the coating: Beat the two large eggs in a shallow bowl; add a teaspoon of milk if you prefer a thinner wash. In a separate bowl, combine 1/4 cup blanched almond flour, 1/2 cup grated Parmesan, salt, garlic powder, onion powder, black pepper, and paprika. If using almond flour, stir in 2 tablespoons melted butter to help the crumbs brown; skip butter for pork rind coating. Coat the fries: Dip the zucchini into the egg wash, allowing excess to drip off, then press into the almond-Parmesan mixture until well coated. Arrange on a plate in a single layer and flip once to cover all sides. Work in batches to avoid clumping and keep the coating intact. Preheat and arrange: Preheat air fryer or oven to 400°F. For the air fryer, lightly spray the basket and place fries in a single layer without crowding; you may need multiple batches. For the oven, arrange on a wire rack set over a baking sheet to allow airflow around each fry for even crisping. Cook to golden: Air fryer method: cook at 400°F for 7–10 minutes, checking at 7 minutes for browning; oil-spray the top lightly before cooking for extra color. Oven method: bake for 15–20 minutes until the coating is deep golden and crisp. If necessary, broil 1–2 minutes at the end while watching closely to avoid burning. Finish and serve: Let the fries rest 1–2 minutes to set the crust. Serve immediately with a tangy dip — a lemony garlic aioli or sugar-free marinara are great options. If they soften after sitting, re-crisp in a hot pan with a teaspoon of oil or flash in the air fryer for 2 minutes.

Storage Tips

Leftovers keep best when cooled to room temperature then stored in an airtight container lined with paper towels to absorb moisture; refrigerate for up to 3 days. For longer storage, freeze the unbaked coated fries on a parchment-lined tray until firm, then transfer to a freezer bag — bake from frozen adding a few extra minutes to the cook time. To re-crisp refrigerated fries, heat them in a preheated air fryer or a skillet over medium-high heat with a teaspoon of oil; avoid microwaving which makes them soggy.

Ingredient Substitutions

If you don’t have almond flour, finely crushed pork rinds are the best low-carb alternative — use a 1:1 swap and omit the melted butter. For a nut-free version, use grated Parmesan plus a small amount of crushed pork rinds or ground sunflower seeds for similar texture. Avoid coconut flour here; it behaves very differently and absorbs too much moisture. If you need dairy-free, swap Parmesan for a aged vegan hard cheese and increase seasonings slightly to compensate for flavor differences.

Serving Suggestions

Serve these fries as an appetizer with a trio of dips: lemon-garlic aioli, sugar-free ketchup or marinara, and a herb yogurt dip (use Greek yogurt if not strictly dairy-free). They make a delicious side for grilled chicken or steaks, and are great alongside a crisp green salad for a light meal. Garnish with chopped parsley, an extra dusting of grated Parmesan, or a squeeze of fresh lemon to brighten flavors.

Cultural Background

While zucchini fries are a modern twist on classic vegetable finger foods, the idea of breaded and fried vegetables has roots in many cuisines — from Italian zucchini fritters to Southern fried green tomatoes. This low-carb adaptation borrows the concept of a crunchy exterior from traditional coatings but replaces wheat crumbs with almond flour or pork rind crumbs, aligning with contemporary dietary trends while preserving the familiar pleasure of a well-seasoned, crispy bite.

Seasonal Adaptations

In summer, use the freshest garden zucchini and keep the seasoning light with lemon zest and fresh herbs. In cooler months, enhance warmth by adding 1/4 teaspoon smoked paprika or cumin to the coating. For holiday parties, serve mini skewers of fries with roasted garlic-herb dip; if zucchinis are scarce, the method works equally well with carrot sticks or thin slices of eggplant when pre-roasted to remove moisture.

Meal Prep Tips

For meal prep, slice and pat-dry the zucchini ahead of time and store in a paper towel-lined container for up to a day. Prepare the coating mixture in advance and keep chilled. For fast weeknight cooking, pre-portion and coat the fries, freeze them on a tray, then transfer to a bag — bake or air-fry straight from frozen for 2–4 extra minutes until golden. Label containers with cook times to simplify reheating.

These fries are flexible, approachable, and reliably tasty — a little care at the start (patting dry, even cuts, and a good egg wash) results in a crunchy, satisfying snack that fits right into a low-carb lifestyle. Try the pork rind variation for the crispiest finish or keep it nut-forward with almond flour for nuttier flavor — either way, they’re an easy dish to make your own.