Crispy Baked Keto Zucchini Fries are a crunchy, low-carb snack that feels indulgent but fits nicely into a keto or low-carb plan. These fries use simple ingredients—zucchini, egg whites, Parmesan and Cajun seasoning—to create a golden crust without deep frying, and the optional Cajun aioli brings a creamy, tangy finish. If you enjoy crunchy baked snacks, try our crispy baked coconut shrimp for another gluten-free treat.
why make this recipe
Crispy Baked Keto Zucchini Fries are a great way to enjoy fries without the carb load of potatoes or breaded deep-fried versions. They’re fast to prepare, satisfying to crunch, and versatile as a side dish, appetizer, or snack. The recipe leans on Parmesan to create a crisp, savory coating and uses egg whites to help the crust adhere, keeping the overall carb count low. Baking instead of frying reduces added oil while still creating a browned, crunchy texture most people love.
This recipe also appeals because:
- It’s family-friendly and approachable: kids and adults often love the crunch.
- It’s adaptable for dietary needs: easy to make dairy-free, nut-free, or lower-sodium with simple swaps.
- It repurposes common ingredients (and uses those leftover yolks in the aioli).
how to make Crispy Baked Keto Zucchini Fries
Making these fries is mostly about prep and timing. Slice your zucchinis evenly so each piece bakes at the same rate, set up an assembly line for dredging, and don’t crowd the pan—air circulation is critical to getting crisp edges. The Cajun seasoning adds a smoky, slightly spicy kick, but you can adjust to taste or swap in a milder herb blend. If you want more crunch, give the fries a short stint under the broiler at the end, watching closely so they don’t burn.
The following steps break the prep into clear parts: preheat, slice, dredge, bake, and finish with the optional Cajun aioli for dipping.
Ingredients :
- 3 medium zucchinis
- 2 egg whites (mixed with 1 teaspoon Cajun seasoning)
- 1 cup Parmesan cheese (mixed with 1 tablespoon Cajun seasoning)
- 1/2 cup mayo
- 2 tablespoons heavy cream
- 2 tablespoons lemon juice
- 1 tablespoons Cajun seasoning
- 2 egg yolks (beaten — a good way to use up those excess yolks from above!)
Ingredient notes and substitutions:
- Zucchini: Choose medium, firm zucchinis with minimal soft spots. If they’re large and watery, slice thicker and consider salting briefly to draw out excess moisture.
- Parmesan: Use freshly grated Parmesan for best texture and flavor. For a dairy-free option, try a finely ground almond flour or grated Pecorino Romano if you aren’t avoiding dairy.
- Mayo: Use full-fat or light mayo depending on your macros. Greek yogurt is a lower-fat substitute but will change flavor and texture.
- Heavy cream: Helps thin the aioli and bind it. For a lighter swap, use unsweetened plain yogurt or a tiny amount of milk (not ideal for strict keto).
- Cajun seasoning: Store-bought or homemade both work. If you want it milder, reduce the amount or swap with smoked paprika and garlic powder.
- Eggs: The recipe uses whites for the dredge and yolks in the aioli—this is both economical and reduces waste. Use pasteurized eggs if serving to people with concerns about raw egg yolks; you can also use store-bought mayo to avoid raw yolks entirely.
Directions :
For the Zucchini Fries
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone mat and set a wire rack on top if you have one—this helps air circulate and gets crisper bottoms.
- Wash and dry the zucchinis. Trim the ends and cut each zucchini into fry-shaped sticks about 3 to 4 inches long and 1/2 inch thick. Aim for consistent size so they cook evenly.
- Pat the zucchini sticks dry with paper towels. Removing surface moisture is a key step to getting a crisp crust.
- In a shallow dish, whisk the 2 egg whites with 1 teaspoon Cajun seasoning until lightly frothy.
- In another shallow dish, combine the 1 cup Parmesan cheese with 1 tablespoon Cajun seasoning. Mix well so the spice is distributed.
- Working in batches, dip each zucchini stick into the egg white mixture, letting excess drip off, then press it into the Parmesan mixture to coat completely. For a thicker crust, press the cheese onto the zucchini and repeat the egg-white-and-cheese step for a double coat.
- Place coated fries in a single layer on the prepared rack or baking sheet, leaving space between them so air can circulate.
- Spray the tops lightly with cooking spray or brush a tiny amount of olive oil to help browning.
- Bake for 12–16 minutes, turning once halfway through, until the coating is golden and crisp and zucchini is tender when pierced with a fork. If using a wire rack, you may need slightly longer for deep browning.
- For extra crunch, finish with 1–2 minutes under the broiler, watching carefully so the cheese doesn’t burn.
For the Cajun Aioli (optional)
- In a small bowl, whisk together the 1/2 cup mayo, 2 tablespoons heavy cream, 2 tablespoons lemon juice, 1 tablespoon Cajun seasoning, and the beaten 2 egg yolks.
- Taste and adjust seasoning: add a pinch of salt, more lemon for brightness, or a touch more Cajun seasoning for heat.
- Refrigerate for at least 15 minutes to let flavors meld. Serve chilled alongside the hot fries.
Pro Tips for Success Crispy Baked Keto Zucchini Fries
- Dry well: After slicing, pat zucchini strips dry with paper towels. Excess surface water prevents the crust from sticking and getting crisp.
- Even slices: Use a mandoline or guide to keep fry shapes uniform. Even thickness equals even cooking.
- Use a wire rack: Baking on a rack lets hot air circulate around each fry so all sides crisp—if you don’t have a rack, flip more frequently.
- Double-coat for crunch: If you want a thicker crust, dip each fry twice (egg white → cheese → egg white → cheese), pressing the cheese into the surface each time.
- Don’t overcrowd the pan: Give the fries room. Crowding lowers oven temperature locally and creates steam, which yields soggy coating.
- Watch the broiler: If finishing under the broiler, stay focused. Cheese burns fast once it’s near broil heat.
Flavor Variations Crispy Baked Keto Zucchini Fries
- Herby Garlic: Swap the Cajun seasoning for a mixture of garlic powder, dried oregano, and dried basil. Add 1/2 teaspoon lemon zest to the Parmesan for a bright twist.
- Spicy Cheddar: Use grated sharp cheddar mixed with paprika and a pinch of cayenne. Cheddar will brown differently and offers a tangier bite.
- Italian Parmesan-Basil: Stir in 1 teaspoon onion powder, 1 tablespoon dried basil, and a sprinkle of Italian seasoning into the Parmesan for a classic flavor profile.
- Nutty Almond Crust (keto-friendly): Replace half the Parmesan with finely ground almond flour and add a pinch of garlic powder. This adds crunch and lowers the dairy content.
- Everything Bagel Style: Mix 1 teaspoon everything bagel seasoning into the Parmesan for a savory, sesame-forward crust.
Serving Suggestions Crispy Baked Keto Zucchini Fries
- Appetizer platter: Serve with a trio of dips—Cajun aioli, sugar-free marinara, and ranch—arranged on a board with olives, sliced cucumbers, and cherry tomatoes.
- Side dish upgrade: Pair with grilled chicken breasts, fish, or a steak for a satisfying low-carb meal. The fries act like a crunchy veggie version of fries alongside proteins.
- Party snack: Keep warm in a low oven (200°F/95°C) on a rack-lined sheet and serve in small cups for easy grabbing.
- Salad topper: Chop leftovers and scatter over salads for a crunchy topping with a cheesy, savory note.
- Breakfast pairing: Serve alongside an omelet or scrambled eggs for a brunch option that feels fun and indulgent.
Storage and Freezing Instructions Crispy Baked Keto Zucchini Fries
- Refrigerator: Store cooled fries in an airtight container lined with paper towels for up to 3 days. The paper towel helps absorb moisture and keeps them crisper.
- Reheating: Re-crisp in a 375°F (190°C) oven or toaster oven for 6–8 minutes on a wire rack or baking sheet. Avoid microwaving—microwaves make them soggy.
- Freezing: Lay baked fries in a single layer on a sheet and freeze until firm (flash-freeze). Transfer to a freezer bag or container with parchment between layers to prevent sticking. Freeze up to 1 month.
- Reheating from frozen: Bake at 400°F (200°C) for 10–15 minutes from frozen, turning halfway through, until heated and crisp. Using a wire rack helps restore crunch.
- Aioli storage: Keep the aioli refrigerated in a sealed container for up to 3 days. If you used raw yolks and prefer safety, keep storage to 1–2 days or use pasteurized yolks/store-bought mayo.
Nutrition Facts (Per Serving) — (calories, protein, carbs, fat, fiber, sodium)
Approximate nutrition per serving (recipe yields about 4 servings):
- Calories: 385 kcal
- Protein: 15 g
- Carbohydrates: 7 g
- Fat: 33 g
- Fiber: 1.5 g
- Sodium: 710 mg
Notes on nutrition:
- These values are estimates using average nutrition data for each ingredient and assuming four servings. Exact nutrition will vary with product brands and portion sizes.
- The dish is relatively high in fat due to mayo, Parmesan, and egg yolks, which suits a ketogenic macro profile. If you want lower fat, reduce mayo or use a lighter aioli substitute (but the dip is optional).
- You can lower sodium by using a lower-sodium Parmesan or reducing the amount of added Cajun seasoning.
FAQ About Crispy Baked Keto Zucchini Fries
Are these zucchini fries really keto?
Yes, these Crispy Baked Keto Zucchini Fries are low in net carbs because zucchini is a low-carb vegetable and the coating is primarily Parmesan and eggs rather than breadcrumbs. With approximately 6–7 grams of carbs per serving (including fiber), they fit comfortably within most keto meal plans. Keep an eye on dips like aioli or store-bought sauces, which can add hidden carbs.
Can I make these ahead of time for a party?
You can partially prepare them ahead: slice the zucchini, dry them, and set up the egg-and-Parmesan dredging station. Coat the fries and arrange them on a tray covered with plastic wrap, then refrigerate up to a few hours before baking. Fully baked fries are best served fresh, but you can bake ahead and re-crisp in the oven just before serving for convenience.
How do I keep the fries from getting soggy?
The keys are drying the zucchini well, using a wire rack so air circulates beneath the fries, and avoiding overcrowding on the baking sheet. Lightly spraying or brushing a small amount of oil helps browning without making them oily. If you store leftovers, re-crisp in an oven rather than the microwave to maintain the crunch.
Can I air-fry these instead of baking?
Yes, you can air-fry the fries for a crispier finish in less time. Preheat the air fryer to 400°F (200°C) and arrange fries in a single layer (work in batches). Air-fry for 8–12 minutes, flipping halfway, until crisp and golden. Times vary by model, so check early the first time to avoid over-browning.
What if I don’t want to use raw egg yolks in the aioli?
If you’re concerned about raw yolks, use a pasteurized egg yolk product or use store-bought mayonnaise as a base for the aioli—just mix mayo, lemon juice, and Cajun seasoning. That keeps the flavor while eliminating the need for raw eggs.
Can kids eat these if they don’t like spicy food?
Yes—Cajun seasoning can be reduced or replaced with mild alternatives like garlic powder, onion powder, and Italian seasoning. The Parmesan crust gives a savory, cheesy flavor that many children enjoy, and the aioli can be omitted or replaced with ketchup or ranch dressing to suit picky palates.
Final Thoughts
Crispy Baked Keto Zucchini Fries strike a great balance between comfort and smart eating—delivering crunch, flavor, and low-carb friendliness in each bite. With quick prep, simple ingredients, and flexible serving options, they’re an easy go-to for weeknights and gatherings alike. Try the variations to find the crust and dip combo you love, and remember the small steps—drying the zucchini, spacing the fries, and finishing under the broiler—make all the difference in texture. Enjoy experimenting, and savor the crunch.
Print
Crispy Baked Keto Zucchini Fries
- Total Time: 31 minutes
- Yield: 4 servings 1x
- Diet: Keto, Gluten-Free
Description
Enjoy crunchy, low-carb zucchini fries baked to perfection, perfect for a keto diet.
Ingredients
- 3 medium zucchinis
- 2 egg whites (mixed with 1 teaspoon Cajun seasoning)
- 1 cup Parmesan cheese (mixed with 1 tablespoon Cajun seasoning)
- 1/2 cup mayo
- 2 tablespoons heavy cream
- 2 tablespoons lemon juice
- 1 tablespoon Cajun seasoning
- 2 egg yolks (beaten)
Instructions
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone mat.
- Wash and dry the zucchinis. Trim the ends and cut into fry-shaped sticks about 3 to 4 inches long and 1/2 inch thick.
- Pat the zucchini sticks dry with paper towels to remove excess moisture.
- Whisk the 2 egg whites with 1 teaspoon Cajun seasoning in a shallow dish until lightly frothy.
- Combine the 1 cup Parmesan cheese with 1 tablespoon Cajun seasoning in another shallow dish.
- Dip each zucchini stick into the egg white mixture, letting excess drip off, then press into the Parmesan mixture to coat completely.
- Place coated fries in a single layer on the prepared rack or baking sheet, leaving space between them.
- Spray the tops lightly with cooking spray or brush a tiny amount of olive oil.
- Bake for 12–16 minutes, turning halfway through, until golden and crisp.
- Finish under the broiler for 1–2 minutes for extra crunch, watching closely.
- For the optional Cajun aioli, whisk together mayo, heavy cream, lemon juice, Cajun seasoning, and the beaten egg yolks in a small bowl. Refrigerate for at least 15 minutes.
Notes
Use freshly grated Parmesan for best texture. Consider using store-bought mayo to avoid raw yolks altogether.
- Prep Time: 15 minutes
- Cook Time: 16 minutes
- Category: Snack
- Method: Baking
- Cuisine: Keto
Nutrition
- Serving Size: 1 serving
- Calories: 385
- Sugar: 2g
- Sodium: 710mg
- Fat: 33g
- Saturated Fat: 8g
- Unsaturated Fat: 21g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 1.5g
- Protein: 15g
- Cholesterol: 80mg
