Crispy Zucchini Fries

Burger and fries is an American classic, but when potatoes are no longer an option, I went looking for an equally satisfying replacement.  Enter the zucchini – this vegetable is so much more versatile than I ever realized!  From zoodles to pizza bases and even lasagna noodle replacements, zucchini gets the job done when living a low carb lifestyle.  French fries are a thing of the past with this recipe.  The zucchini crisps up wonderfully in the oven and offers a much heartier side dish to any burger or grilled chicken dish.  It’s no surprise that I’m once again relying on pork rinds to make this dish as they are the perfect low carb breadcrumbs substitute.

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I began by pre-heating the oven to 425°F, lining a baking sheet with foil and spraying it with non-stick spray.  In my trusty Ninja food processor I poured 1 serving (about 9 pieces) of traditional pork rinds and 3 tablespoons of shredded parmesan (plus a teaspoon of Italian herbs seasoning) before crushing and thoroughly mixing them together.  I also cracked 1 whole egg into a separate bowl and beat it until the yolk and white were combined.

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Next I sliced 1 medium zucchini into fry-like pieces.  I tried to make them as uniform as possible and I left the skin on.  It is a lower carb count if you peel the vegetable first, but I like having the skin on most pieces.

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I set up my bowls and baking sheet in an assembly line.  One piece of zucchini at a time I coated it in the egg wash, then rolled it in the ground pork rinds before placing it on the baking sheet.  It’s best to keep one hand wet (only touching the egg) and one hand dry (only touching the breading) or your fingers will get messy.  Keep some paper towels handy just in case!

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This is definitely the most tedious and time-consuming part of making zucchini fries.  Sometimes the pork rinds don’t want to cooperate and stick to the zucchini; that’s okay – at the end I sprinkled the remaining “breading” over the zucchini fries.  I continued to roll each piece until my baking sheet was full and placed them in the oven for 25 minutes.

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While the zucchini fries were cooking I took 1 tablespoon of my favorite ranch dressing and 1 tablespoon of my favorite buffalo wing sauce, Bella’s Medium, and mixed them together for a spicy & tangy dip.  These zucchini fries are good enough on their own or with ranch alone (or ranch + sriracha or another favorite hot sauce!) but I decided to mix the two together and I don’t regret it.

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When the fries were done I pulled them from the oven, plated them and enjoyed!  These were my lunch today and were totally tasty on their own, but I envision most people would use them as a side dish to some kind of meat.  The pork rinds + parmesan cheese crisp up in the hot oven and the zucchini is not mushy.  I love how easy and yet delicious these are and I definitely do not miss potatoes when snacking on these instead.

Do you have a favorite substitute for fries?  Let me know in the comments!

Crispy Zucchini Fries

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Yield: 1

Serving Size: 1

Crispy Zucchini Fries

Ingredients

    For the Fries
  • 1 medium zucchini, sliced into fries
  • 1 egg
  • 1 serving (about 9 pieces) traditional pork rinds
  • 3tblsp shredded parmesan cheese
  • 1tsp Italian herbs seasoning
  • For the Sauce
  • 1tblsp ranch dressing (check the carb count!)
  • 1tblsp buffalo sauce (again, check the carbs or use a no-carb hot sauce)

Instructions

  1. Pre-heat the oven to 425°F. Line a baking sheet with foil and spray with non-stick spray.
  2. In the food processor, combine pork rinds, parmesan cheese and Italian seasoning until crushed and fully mixed.
  3. Beat the egg with a fork until yolk and white are combined; pour pork rind "breading" into a separate bowl.
  4. Slice zucchini into fry-like pieces.
  5. Roll zucchini in egg wash then in breading; space evenly on the baking sheet.
  6. Bake for 25 minutes - serve with dipping sauce of choice.

Nutrtional Information

Per serving:

Zucchini Fries: 231 calories, 8g total carbs, 6g net carbs, 12g fat, 21g protein

Spicy Ranch Sauce: 78 calories, 2g total carbs, 2g net carbs, 8g fat, 0g protein

(Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

http://www.butterisnotacarb.com/crispy-zucchini-fries/

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24 Comments

  1. Hannah

    I just made these tonight for dinner and they are seriously amazing! We didn’t have any Italian herbs, so I used lemon pepper and they were still delicious. Thank you so much for the recipe – I think I may be eating them every day for the rest of my life.

  2. Dan the Man

    Hi Alison,

    I tried these tonight. The parmesan chees really made them taste good. The were like gourmet food (to me anyway). I didn’t have any ranch, so I ate them plain. It was great!

    Dan the Man from Michigan

  3. […] sharp, white cheddar cheese in the fridge to dip in chipotle mayonnaise (yum), and I learned to make low-carb zucchini “fries” and homemade, sugar-free Ranch dip when I thought I needed French fries! All these little tricks […]

  4. Heather

    Thank you so much for this!! We’re having hotdogs & fries with my non-keto in laws and this is perfect!!!

    • You could try it, Mindy, but I’ve never attempted that. I think the powder might absorb too much liquid from the eggs, but it’s worth a shot if that’s all you have. Hope it works!

  5. AMR

    Thanks for the recipe. they look great. I would also like to try them with some Old Bay or Cajun seasoning for some spicy fries.

  6. Kelly L

    What do you think if I was to use my spiralizer and make ‘curly’ zucchini fries? I know I would have to decrease the baking time – do you think this might work? Thanks!

    • I think you could try that, they may just be a little wet. I would recommend thoroughly drying them after spiralizing them. Let me know how they turn out!

  7. Heidi

    Just made these and they were fantastic!!!
    I have made several of your recipes and they have ALL been 5 STAR.
    Thank you!

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