Air Fryer Zucchini Fries

These crispy and tender Air Fryer Zucchini Fries make a wonderful appetizer, snack, or side dish you can feel good about. These flourless, gluten-free fries are a low-carb and keto-friendly alternative made in the air fryer and ready in just 20 minutes.

Serve these air-fried zucchini sticks with a side of tartar sauce or lemon caper sauce to complement their Italian flavor.

zucchini fries on large platter with tartar sauce on the side

My family and I are on a mission to turn just about any vegetable into a fry, minus the 'frying'!

We love to air fry french fries and sweet potato fries, and our new obsession are these undeniably delicious carrot fries. But it was time to tackle a less-popular vegetable in my home.

That's when I was inspired by zucchini. While I like to incorporate zucchini into anything from soups to stews to skewers, it was time this green vegetable became the star of the show. Enter zucchini fries!

[feast_advanced_jump_to]

What are zucchini fries? Zucchini fries are zucchini sticks that are cut into the shape of fries, breaded, and cooked up until they are crisp. They are a healthier version of traditional potato fries.

Zucchini fries have a unique taste and texture all on their own. This recipe in particular is a gluten-free, low-calorie, low-carb, and keto version of zucchini fries using almond flour instead of bread crumbs. They come in at only 4g net carbs per serving!

Made in the air fryer vs. deep frying, very little oil is required and the results are just as golden brown and delicious. It requires minimal prep and clean-up, for a light and crispy appetizer, snack, or side dish for your weeknight dinner. (see pairing options below)

Carbs and calorie comparison: One serving of zucchini fries is 168 calories and 4g net carbs versus one serving of traditional potato fries, which is 177 calories and 21g net carbs!

Ingredients - Notes & Substitutions

This simple recipe requires a handful of ingredients you probably already have on hand.

almond flour, parmesan cheese, egg, spices, two whole zucchini
Air Fryer Zucchini Fries Ingredients: zucchini, egg, seasoning, almond flour & parmesan cheese

Zucchini: When shopping for zucchini, look for plump zucchini with smooth, shiny skin and a long stem with no signs of browning. If you choose to buy organic, reach for 4-5 zucchini, as these tend to be smaller in size.

Almond Flour: Keep it low-carb and keto with almond flour. Almond meal can also be used, but I prefer the finer texture of almond flour. Regular or panko breadcrumbs can be used instead if not concerned about carbs or gluten.

Parmesan Cheese: Purchase a whole block of parmesan and grate it on a microplane. Finely grated cheese sticks better, but feel free to take a store-bought shortcut to save time.

Seasoning: A simple blend of Italian seasoning, salt, black pepper, and garlic powder brings a fun Italian flair. Feel free to swap out Italian seasoning for equal parts dried oregano and basil - or check out the seasoning variations below.

Egg: One beaten egg is all you need to finish your breading station. This ensures the breading sticks to the zucchini.

Cooking spray: Rather than oil, cooking spray offers an easy, convenient and fast way to coat the surface of the zucchini. Avocado oil cooking spray is my preferred spray.

Seasoning Variations

The Italian seasoning makes these fries extra special, but you can season them depending on your preference. Here are some of my favorite seasoning variations:

  • Indian: ⅓ teaspoon salt, ¼ teaspoon pepper, ¼ teaspoon cayenne, ½ teaspoon cumin, 1 teaspoon coriander powder
  • Greek: ⅓ teaspoon salt, ¼ teaspoon pepper, ½ teaspoon oregano, ½ teaspoon cumin, ¼ teaspoon cinnamon powder
  • Mexican: ⅓ teaspoon salt, ¼ teaspoon pepper, ½ teaspoon paprika, 1 teaspoon Mexican chili powder
  • Creole/Cajun: ⅓ teaspoon salt, ¼ teaspoon pepper, ¼ teaspoon cayenne, ½ teaspoon smoked paprika, ½ teaspoon dried thyme

Scroll below for the printable recipe card and ingredient measurements

air fried zucchini fries on large platter with tartar sauce on side

How to Make Zucchini Fries

Here are the step-by-step instructions for making zucchini fries in the air fryer:

1. Cut Zucchini & Prepare Breading Mix

Wash and dry zucchini. Cut each zucchini in half, lengthwise. Now cut each half into ½-inch thick sticks (fries).

In a shallow bowl, combine the almond flour, grated parmesan, and seasonings.

cut zucchini sticks and almond flour mix in bowl

2. Dredge & Coat Zucchini

In another shallow bowl, beat the egg. Now arrange the bowls in the following order for a convenient process: zucchini fries, beaten egg, and breadcrumbs.

Dredge each zucchini stick in the egg, then in the almond flour mix. Place them on a lined baking sheet. Now generously spray the zucchini fries with cooking spray.

two step grid breading zucchini sticks in egg and breading mix

3. Cook Zucchini in the Air Fryer

Place the zucchini fries in the fryer basket, in a single layer. Cook the fries at 400°F for 6-8 minutes, or until lightly golden and crispy. Depending on the size of your fryer, you may have to make these in 2-3 batches.

Air Frying Tip: Since air fryer temperatures vary, keep an eye after 6 minutes when making it for the first time.

two step grid air frying zucchini sticks

Serving Suggestions

These zucchini fries are best served right away. Depending on the occasion or my family's cravings, they make a great appetizer or snack along with tartar sauce or lemon caper sauce.

Serve them as a side dish to chicken burgers, veggie burgers, sandwiches, or even pizza!

air fried zucchini sticks on large platter with tartar sauce on side

How to Store

Store any leftovers with a strip of parchment paper in an airtight container in the fridge for up to 4 days. To reheat, air fry for 2 minutes at 350°F.

I do not recommend freezing the fries as the zucchini turns soggy when frozen.

Recipe Tips & Notes

  • Set up the breading station: Placing the bowls and baking sheet in order ensures easy and quick preparation. Set it up from left to right as zucchini sticks, beaten egg, almond flour mix, parchment lined baking sheet.
  • Breading: I use almond flour (or almond meal) to keep this recipe gluten-free and low carb, but feel free to replace that with regular breadcrumbs or panko if you like.
  • Customize the seasoning: Using the seasoning suggestions from above, you can dress them up to compliment your meal.
  • Don't crowd the air fryer: Place as many zucchini fries as you can in the air fryer basket without overlapping. Air fry in 2-3 batches, if necessary.
  • Best results: These zucchini fries taste the best when freshly air-fried. You can prepare the breading mix ahead of time, but cook them just before serving.
  • Air Frying tip: Since air fryer temperatures vary, keep an aye after 6 minutes to prevent over-browning.

Frequently Asked Questions

Why are my zucchini fries limp?

When there are too many zucchini fries in the air fryer at one time, the fries steam rather than crisp. Add as many fries as you can with space between and air fry in batches, if necessary.

Are air fryer zucchini fries healthy?

Air fryer zucchini fries are much healthier than the restaurant-style deep-fried version. Plus, since these air fryer zucchini fries use no breading, no panko, and use almond flour instead, it makes them gluten-free, low-calorie, low-carb, and keto. It's a delicious way to sneak in some greens.

Air Fryer Fries Recipes You Will Love

These recipes are part of the Air Fryer Appetizers & Snacks collection:

More Air Fryer Vegetable Recipes

These recipes are part of the Air Fryer Vegetables collection. Do check out other Air Fryer Recipes on the blog!

★ Did you make this recipe? Please give it a star rating below! For more quick & easy recipes, FOLLOW ME on Facebook, Instagram,  Pinterest and Youtube.

📖 Recipe

air fried zucchini fries on large platter with tartar sauce on side
Print Add to Collection Go to Collections

Air Fryer Zucchini Fries

Enjoy tender and crisp Air Fryer Zucchini Fries as a gluten-free, low-calorie, low-carb, and keto appetizer, snack, or side dish, ready in just 20 minutes.
Course Appetizer, Side Dish, Snack
Cuisine American
Diet Diabetic, Gluten Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 20 minutes
Servings 4
Calories 168kcal

Equipment

Ingredients

Instructions

  • Wash and dry zucchini. Cut each zucchini in half, lengthwise. Now cut each half into ½-inch thick sticks (fries).
  • In a shallow bowl, combine the almond flour, grated parmesan, and seasonings.
  • In another shallow bowl, beat the egg. Now arrange the bowls in the following order for a convenient process: zucchini fries, beaten egg, and breadcrumbs.
  • Dredge each zucchini stick in the egg, then in the almond flour mix. Place them on a lined baking sheet. Now generously spray the zucchini fries with cooking spray.
  • Place the zucchini fries in the fryer basket, in a single layer. Cook the fries at 400°F for 6-8 minutes, or until lightly golden and crispy. Depending on the size of your fryer, you may have to make these in 2-3 batches.
  • Serve right away along with tartar sauce or lemon caper sauce.

Video

Notes

  • Set up the breading station: Placing the bowls and baking sheet in order ensures easy and quick preparation. Set it up from left to right as zucchini sticks, beaten egg, almond flour mix, parchment-lined baking sheet.
  • Customize the seasoning: Using the seasoning suggestions from above, you can dress them up to compliment your meal.
  • Breading: I use almond flour (or almond meal) to keep this recipe gluten-free and low carb, but feel free to replace that with regular breadcrumbs or panko if you like.
  • Don't crowd the air fryer: Place as many zucchini fries as you can in the air fryer basket without overlapping. Air fry in 2-3 batches, if necessary.
  • Best results: These zucchini fries taste the best when freshly air-fried. You can prepare the breading mix ahead of time, but cook them just before serving.
  • Air Frying tip: Since air fryer temperatures vary, keep an aye after 6 minutes to prevent over-browning.
 
Note: The nutrition facts below are my estimates. If you are following any diet plan, I recommend cross-checking with your preferred nutrition calculator.

Nutrition

Calories: 168kcal | Carbohydrates: 7g | Protein: 10g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 52mg | Sodium: 360mg | Potassium: 297mg | Fiber: 3g | Sugar: 3g | Vitamin A: 373IU | Vitamin C: 18mg | Calcium: 199mg | Iron: 1mg

The post Air Fryer Zucchini Fries appeared first on Spice Cravings.

Air Fryer Zucchini Fries