If fries are one of your guilty pleasures (and who doesn’t love a good french fry?), then you’re in the right place!
This delicious and simple recipe gives a satisfying ketogenic french-fry alternative that’s low carb and healthy! Pair it with any entree for a well-balanced meal or serve it with a dip as an appetizer.
These keto fries are low in carbs, loaded with flavor, and free from common allergens such as grains, corn, soy, and nuts. Not only is it delicious and healthy, but it’s easy and quick to prepare. You’ll only need a handful of ingredients to make this mouth-watering dish.
This keto cheesy fries recipe capitalizes on the low carbs in zucchini and the high flavor in parmesan cheese to create a scrumptious fry that will satisfy your hunger and keep you on track on your ketogenic journey.
Additionally, since cheese is a part of the ketogenic lifestyle there’s no need to be shy with the parmesan in this recipe! In fact, some research has shown that full fat dairy has health benefits and should be embraced rather than feared when it comes to your health.
This recipe will yield a batch of hot, cheesy, crunchy fries that are sure to be crowd pleasers. Pair them with a delicious dip and don’t be afraid to mix it up. These fries are as versatile as they are tasty.
Zucchini is a perfect substitute for potato for this keto fry-alternative recipe because of their neutral flavor. The mildly sweet zucchini allows the parmesan coating to really stand out.
It’s also the reason that this recipe can easily pair as a companion to any entree, dip, or sauce. Not only that, but it allows you, the chef, to get creative with your seasonings. This recipe keeps the ingredients simple, but there’s no end to the number of flavor options and combinations when it comes to these fries.
When cooked, zucchini becomes delightfully tender and ever-so-slightly sweet. But that’s not the only reason to love this humble vegetable. Zucchini are not only tasty but they’re bursting with health benefits too.
With just over 20 calories and minimal net carbs per cup it’s easy to incorporate this squash into the keto diet without breaking the calorie or carb bank.
Aside from being easy on your waistline, zucchini also boasts nutrients to maximize your health including Vitamin C, phytonutrients, and minerals.
Just one cup of zucchini holds almost a quarter of the daily recommended amount of Vitamin C for adults. The levels of Vitamin C in zucchini are especially beneficial to someone following the keto diet since many people use high-sugar fruits (think oranges) to get their daily dose of Vitamin C.
This important vitamin is an antioxidant that has many benefits to the human body. It helps to prevent cellular damage, maintain tissue integrity, assist your nerves to connecting effectively, and plays a part in managing cholesterol. Vitamin C even plays an essential part in the process of healing.
Zucchini also provides manganese, an essential mineral to the health and well-being of the human body. Like Vitamin C, manganese has some very important functions within your body, including the development of bone and tissue.
Manganese also factors into the production of collagen, which is important for the health of your skin and assists your skin to heal. Manganese can even be used in the treatment of certain conditions including arthritis and osteoporosis.
- 2 zucchini (zucchini can vary a lot by size, so servings may vary)
- 1 cup grated parmesan cheese (make sure it’s grated finely)
- 1 large egg
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp black pepper
The recipe below will result in a batch of steaming keto-friendly fries bursting with flavor and crunch. Feel free to indulge in a serving knowing that it’s low in carbs, grain free, soy free, gluten free, and full of nutrients.
Put your own spin on it and substitute the garlic and onion powder for any kind of seasoning that’s keto-friendly. Pair with a dip or sauce that’s low in carbs for the ultimate keto snack, appetizer, or side dish.
Preheat the oven to 425 degrees Fahrenheit. Place parchment paper on a baking sheet and lightly spray with cooking spray or grease the parchment paper lightly
Cut the zucchini in sections lengthwise and across the width until you have pieces about the length of an average french fry. Each zucchini “fry” should be about ½ inch thick
Break the egg into a bowl and lightly whisk with a fork. Place to the side.
Mix your parmesan with your spices in a separate dish. Remember you can get as creative as you want with the flavors!
One at a time, dip each zucchini “fry” into the egg mixture, allow the extra egg mixture to drip off, and then place into the parmesan and spice container. Cover the fry completely with the parmesan and spice mixture.
Place the fries on the prepared baking sheet in a single layer. Arrange the zucchini fries so that they are not touching.
Bake for about 10 minutes. Turn over each fry and bake for another 8-10 minutes. The fries are ready when they’re golden and crispy on the outside as well as tender on the inside.
Enjoy every last delicious bite of your creation! As this recipe clearly shows, the ketogenic diet can be exciting, tasty, and easy! You don’t have to sacrifice flavor, convenience, or your indulgences on the Ketogenic diet.
 Astrup, Arne et al. “Regular-Fat Dairy and Human Health: A Synopsis of Symposia Presented in Europe and North America (2014–2015).” Nutrients 8.8 (2016): 463. PMC. Web. 9 Apr. 2018.
 Carr, Anitra C., and Silvia Maggini. “Vitamin C and Immune Function.” Nutrients 9.11 (2017): 1211. PMC. Web. 9 Apr. 2018.