If you miss fries but don’t want the carb crash, these Keto French fries are the answer — crispy sticks made from zucchini and coated in an almond-parmesan crust (or pork-rind option) so they behave like real fries. They bake or air-fry up golden, are perfect for dipping, and feel indulgent while staying low-carb and sugar-free.
Why these Keto French fries stand out
- Real “fry” texture, not limp veggie sticks — the almond-parmesan (or crushed pork rinds) crust crisps beautifully in the oven or air-fryer.
- Fast & hands-off — total active time under 15 minutes; oven does the rest. Great for busy evenings or meal prep.
- Healthy & satisfying — plenty of healthy fats and low net carbs, so they fill you up and stabilize blood sugar better than potato fries.
- Versatile — swap zucchini for jicama or radish, or make them spicy, garlicky, or herby depending on mood.
Personal blogger note
The first time I made these Keto French fries I served them with a simple herb-garlic mayo — my partner swore they were “better than takeout.” Now I double the batch and hide half for my lunches. They freeze surprisingly well (reheat crisp in the air-fryer).
Equipment (and why I like each item)
- Sharp chef’s knife & cutting board — uniform sticks are the secret to even cooking and crispness; a good knife speeds this up.
- Box grater or mandoline (optional) — if you prefer thinner fries, a mandoline yields consistent thickness; I use it for party batches.
- Large mixing bowl — for tossing the zucchini with egg and coating mix without making a mess.
- Baking sheet + parchment or silicone mat — prevents sticking and helps bottoms brown; don’t skip the liner unless you love scrubbing pans.
- Wire rack (optional) — set fries on a rack on the sheet pan so hot air circulates under the fries for extra crispness.
- Air-fryer (optional) — faster crisping with very little oil; my top pick for reheating too.
- Small bowls — for beaten egg and dry coating (keeps dredging tidy).
Ingredients (with substitutions & why each matters)
Makes 4 servings (snack/appetizer) — about 4 cups fries total
- 500 g zucchini (about 3 medium) — cut into fry sticks.
Why: very low carb and a mild potato-like mouthfeel. Swap: jicama (for a crisper, more “potato” bite) or daikon/radish for slightly peppery fries. Note jicama raises carbs modestly — see substitutions. - ½ cup (56 g) almond flour — low-carb “flour” that crisps and browns.
Swap: crushed pork rinds (for ultra-crisp, lower-carb option) or ½ cup crushed pork rinds blended with 2 tbsp almond flour for best of both. - ⅓ cup (30 g) grated Parmesan cheese — savory umami and golden crust. Swap: nutritional yeast for dairy-free, though color/texture will differ.
- 2 large eggs, beaten — binder that helps the coating stick. Swap: 2 tbsp mayonnaise thinned with 1 tbsp water in a pinch — more calories but still low-carb.
- 1 tbsp olive oil (for brushing) or spray — encourages browning in the oven. Swap: avocado oil.
- 1 tsp smoked paprika, ½ tsp garlic powder, ½ tsp onion powder, ½ tsp sea salt, ¼ tsp black pepper — flavor backbone. Add ½ tsp cayenne for heat.
- Optional: chopped parsley, lemon zest, or truffle oil drizzle for finishing.
Why these choices: almond flour + Parmesan gives a brown, crunchy coating that mimics breadcrumbs without the carbs. Pork rinds are the crispiest keto option (very low net carbs). Zucchini keeps volume high and carbs low.
Step-by-step cooking process — clear, friendly, and exact
Prep: cut, dry, and season
- Preheat oven to 425°F (220°C) for oven method. If using an air-fryer, preheat to 400°F (200°C).
- Cut 500 g zucchini into sticks about ¼–½ inch thick and 3–4 inches long. Aim for uniform size so fries cook evenly.
- Important: Place the sticks in a colander, sprinkle with ½ tsp salt, toss, and let sit 8–10 minutes. Then wrap in a clean kitchen towel and squeeze out as much moisture as you can. Removing water is what makes these crisp. (If you skip this, they’ll be softer.)
Make the coating
- In a shallow bowl mix: ½ cup almond flour + ⅓ cup grated Parmesan + smoked paprika + garlic powder + onion powder + ½ tsp salt + ¼ tsp pepper. Taste a tiny pinch — it should be savory and aromatic.
- In another bowl beat 2 large eggs until smooth.
Dredge every fry
- Working in batches, dip zucchini sticks into the beaten egg then roll in the almond-parmesan mixture, pressing lightly to help coating adhere. Place each coated fry on a wire rack set over the lined baking sheet (or directly on the sheet if you don’t have a rack). Arrange in a single layer — don’t overcrowd.
Oven method (crispy, hands-off)
- Lightly brush or spray fries with 1 tbsp olive oil. Bake on the middle rack at 425°F (220°C) for 14–18 minutes, flip once at 8–10 minutes, until edges are golden and crisp. If you want deeper browning, broil 1 minute at the end — watch closely.
Air-fryer method (fast + super crisp)
- Air-fry at 400°F (200°C) in a single layer for 8–10 minutes, shake or flip halfway. For very crispy edges, push to 11–12 minutes, checking frequently so they don’t burn.
Finish & flavor
- Remove fries, immediately season with a pinch more salt, lemon zest, or chopped parsley if desired. Serve hot with dipping sauces (see Serving section).
Health & nutrition insights — why these are a smart swap
- Lower net carbs than potato fries: zucchini + almond-Parmesan coating keeps net carbs low (see nutrition section).
- Healthy fats & satiety: almond flour and olive oil supply monounsaturated fats that slow digestion and keep you full.
- Vegetable boost: zucchini delivers fiber, vitamin C and potassium — a better nutrient profile than fried potato.
- Protein + fat friendly: pairing these fries with a protein (grilled chicken, steak, or a Greek yogurt dip) turns snack time into a balanced, filling mini-meal.
Serving & pairing ideas — make them a meal
- Classic: serve with sugar-free ketchup or a spicy garlic mayo.
- Gourmet: top with grated Parmesan, lemon zest and flaky sea salt — try truffle oil for a special treat.
- Meal option: pair with a juicy burger or grilled salmon for a balanced low-carb dinner.
- Party tray: set out multiple dips — avocado crema, chimichurri, low-carb ranch — and let guests mix.
Storage & meal-prep tips
- Fridge: store cooled fries in an airtight container for up to 3 days. Re-crisp in an air-fryer at 350°F for 3–5 minutes.
- Freezer: freeze single layers on a tray for 1 hour, then transfer to a bag (keeps them from sticking). Reheat from frozen in the air-fryer 8–10 minutes at 375°F. Texture is best fresh or freshly re-crisped.
- Make-ahead: you can cut and salt the zucchini up to 24 hours ahead (keep refrigerated), then squeeze, coat and bake when ready.
FAQ — quick answers readers search
Q: Can I make Keto French fries without almond flour?
Yes — use crushed pork rinds as the coating (very low net carbs) or a 50/50 mix of pork rinds + a tablespoon of coconut flour to change texture.
Q: Are jicama fries keto?
Jicama can be used for a potato-like fry, but it’s slightly higher in carbs than zucchini. A small portion (100 g) has ~4.1 g net carbs, so portion control is essential if you’re strict keto.
Q: Can I deep-fry these?
Yes — you can fry coated zucchini sticks briefly, but deep-frying adds calories. Oven or air-fryer methods get excellent crisp without extra oil.
Q: How do I stop fries from getting soggy?
Salt & squeeze the zucchini first to remove water, coat immediately, and bake at a high temp on a preheated sheet or air-fry in a single layer.
Nutrition breakdown (estimated)
Recipe makes 4 servings (each serving ≈ 1 cup of fries).
Estimates use ingredient weights listed above (500 g zucchini; 56 g almond flour; 30 g Parmesan; 2 eggs; 14 g olive oil). For exact tracking, enter your product brands.
Whole recipe (approx):
- Calories: ~802 kcal
- Protein: ~42.0 g
- Fat: ~61.7 g
- Total carbs: ~29.6 g
- Fiber: ~11.0 g
- Net carbs (total): ~18.6 g
Per serving (1 of 4):
- Calories: ~201 kcal
- Protein: ~10.5 g
- Fat: ~15.4 g
- Total carbs: ~7.4 g
- Fiber: ~2.7 g
- Net carbs: ~4.65 g
Notes: Nutrition was calculated from common food-composition values. If you swap pork rinds for almond flour, expect total carbs and calories to drop further.
Recipe details
- Prep Time: 10–15 minutes (includes salting & squeezing)
- Cook Time: 10–18 minutes (air-fryer 8–10 min; oven 14–18 min)
- Total Time: ~25–35 minutes
- Course: Snack / Side / Appetizer
- Cuisine: American / Low-Carb / Keto
- Servings: 4
- Calories (per serving): ~201 kcal (estimate)
Closing note
Give these Keto French fries a shot this week — salt and squeeze the zucchini well and you’ll be shocked how much like a real fry they feel. Make a double batch, stash extras in the freezer, and enjoy crunchy, comforting snacks that fit your low-carb lifestyle. If you try an air-fryer twist or a pork-rind coating, send a photo — I love seeing reader variations!
Keto French fries Recipe
Ingredients
Method
- Preheat oven to 425°F (220°C) (or air-fryer to 400°F / 200°C). Line a baking sheet with parchment; place a wire rack on the sheet if available.
- Cut zucchini into evenly sized sticks. Place in a colander, sprinkle with ½ tsp salt, toss, and let sit 8–10 minutes. Wrap in a towel and squeeze out excess moisture thoroughly.
- In a shallow bowl combine almond flour + Parmesan + smoked paprika + garlic powder + onion powder + pepper. In another bowl beat 2 eggs.
- Dip each zucchini stick into egg, then roll in the almond-Parmesan mixture, pressing to adhere. Place on wire rack or directly on lined sheet in a single layer.
- Lightly brush or spray fries with 1 tbsp olive oil.
- Oven: Bake 14–18 minutes flipping at 8–10 min until golden and crisp. Air-fryer: Air-fry 8–10 minutes, shaking halfway. Broil 30–60 seconds at the end if you want extra color (watch carefully).
- Remove, season with a pinch of flaky salt and lemon zest if using. Serve hot with your favorite low-carb dip.
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