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    Home / Recipes / Kid Friendly

    Low Carb Zucchini Fries Recipe - Gluten Free

    By Lisa MarcAurele · Jun 17, 2020 · 44 Comments

    75.2K shares
    Jump to Recipe
    keto zucchini fries pinterest image

    There are plenty of vegetables other than potatoes to make fries. Discover how easy it is to make your own low-carb zucchini fries with this simple recipe.

    Low carb zucchini fries cover photo
    Article Index
    • Low Carb Zucchini Fries Recipe
    • Recipe

    While I'm covering long work shifts this month, I don't have as much time as I'd like to experiment in the kitchen. So, I've asked a few of my low carb blogger friends to share recipes on Low Carb Yum this month.

    Today's recipe is from Georgina at Step Away from the Carbs. She's also authored a number of recipe books that you can purchase directly from her website. So, be sure to check those out! ~ Lisa

    I love making fries from vegetables other than potatoes – I’ve tried Turnip Fries, Asparagus Fries and Zucchini Fries (which I used to dip into a soft-boiled egg!). I also *love* the crunch and flavor that pork rind crumbs gives to anything, so for this recipe I changed it from my original and made the coating a combination of pork rinds and Parmesan.

    These low carb zucchini fries are so satisfying – my new-to-low-carbing friend was completely blown away by them, saying that they smelled like regular fries and nearly tasted like fries! You could serve them as a snack, maybe with a sour cream dipping sauce or low carb ketchup, or as an accompaniment to steak or a grilled fish.

    Prepping to make the low carb zucchini fries

    Prepare the zucchini by removing each end, then cutting it in half. Cut each along the long edge, then slice those pieces into wide matchsticks. Try to ensure that each piece has at least some of the peel attached, as this helps the fries keep their shape.

    Beat eggs and cream together in a bowl and set aside. You'll be using the mixture to dip the zucchini in before breading.

    Make the pork rinds into breadcrumbs by whizzing them up in a food processor. I’ve tried being lazy in the past and bashed them around with a meat tenderizer, but having them fine is much better for this recipe! Add Parmesan to the pork rinds, and whizz again. Transfer the mixture to a second bowl.

    Low carb zucchini fries on baking rack

    Dip each zucchini stick into the egg mixture, and then into the pork rind mixture. Once breaded, place the low carb zucchini fries on a baking rack set inside a baking sheet. Repeat with the rest of the zucchini, then roast them in a preheated oven for 15-20 minutes until they start to turn crispy at the edges.

    Serve immediately and enjoy this tasty low carb recipe! For another great veggie snack, try making simple zucchini chips!

    Low Carb Zucchini Fries Recipe

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    Recipe

    Low carb zucchini fries

    Low Carb Zucchini Fries - Gluten Free

    4.42 from 12 votes
    There are plenty of vegetables other than potatoes to make fries. Discover how easy it is to make your own gluten free zucchini fries with this simple recipe.
    Prep Time:10 mins
    Cook Time:20 mins
    Total Time:30 mins
    Course: Side Dish
    Cuisine: American
    Print Pin Review Recipe Save Recipe View Collections
    Servings: 4 servings
    Calories: 131

    Video

    Ingredients

    • 2 medium zucchini approx. 430g
    • 2 eggs
    • 1 tbs heavy cream
    • 2.5 oz pork rinds approx. 1 cup
    • ½ cup grated Parmesan
    US Customary - Metric

    Instructions

    • Preheat the oven to 400F.
    • Cut the zucchini into matchsticks, ensuring that each stick has some peel left on.
    • Add the eggs and cream to a bowl and stir well.
    • Place the pork rinds in a food processor and process into breadcrumbs. Add the Parmesan, process again, then place them in a second bowl.
    • Dip each piece of zucchini into the egg mixture, then the pork rind mixture, and then place on a baking rack over a baking sheet.
    • Roast for 15-20 minutes until starting to crisp at the edges. Serve warm.

    Low Carb Sweeteners | Keto Sweetener Conversion Chart

    Nutrition

    Serving: 1serving | Calories: 131 | Carbohydrates: 3g | Protein: 11g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 104mg | Sodium: 117mg | Potassium: 320mg | Fiber: 1g | Sugar: 3g | Vitamin A: 300IU | Vitamin C: 13.2mg | Calcium: 20mg | Iron: 0.7mg

    Additional Info

    Net Carbs: 2 g | % Carbs: 6.5 % | % Protein: 35.5 % | % Fat: 58.1 % | SmartPoints: 4
    Values
    Array
    (
        [serving_size] => 1
        [calories] => 131
        [carbohydrates] => 3
        [protein] => 11
        [fat] => 8
        [saturated_fat] => 2
        [polyunsaturated_fat] => 1
        [monounsaturated_fat] => 2
        [cholesterol] => 104
        [sodium] => 117
        [potassium] => 320
        [fiber] => 1
        [sugar] => 3
        [vitamin_a] => 300
        [vitamin_c] => 13.2
        [calcium] => 20
        [iron] => 0.7
        [serving_unit] => serving
    )
    

    Notes on Nutritional Information

    Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

    Copyright

    © LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

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    Reader Interactions

    Comments

    1. JeanC

      September 14, 2020 at 12:08 pm

      5 stars
      Yum! I added some onion and garlic powder. First time using pork rind crumbs. I will definitely make this again! Thank you!!

      Reply
    2. gwen

      May 03, 2020 at 10:59 pm

      I really was expecting a veggie when cooked to have the structure of french fries...zucchini does not no matter how many pork rinds you coat them with. Alas, I enjoyed my zucchini but it wasnt french fries

      Reply
      • Lisa MarcAurele

        May 04, 2020 at 9:14 am

        This recipe is not meant to have a texture like french fries.

        Reply
      • Delores

        October 30, 2020 at 5:07 pm

        Try jicama fries. Has 11 carbs 6 fiber per 1 cup. Might be a little closer to the texture you are looking for.

        Reply
    3. Cécile West

      September 20, 2019 at 12:06 am

      This is the first time I have seen your recipes. They look delicious.

      Reply
    4. April

      August 04, 2019 at 4:06 pm

      So it's just me and I would need to save the remaining 3 servings for other nights. What would you say is the best reheating method and for how long?

      Reply
      • Lisa MarcAurele

        August 05, 2019 at 3:58 am

        I'd reheat in the oven on a low temp. When I reheat them, I put them in a toaster oven.

        Reply
    5. Kasa

      February 16, 2019 at 4:09 pm

      I would love to know how long to cook in an air fryer & what temp?

      Reply
      • Lisa MarcAurele

        February 16, 2019 at 6:47 pm

        Try 400°F for 10-15 minutes.

        Reply
    6. Julie Furin

      January 23, 2019 at 9:30 am

      Made these last night.....YUM is right!! They were delicious!!

      Reply
    7. Emily

      January 10, 2019 at 7:16 pm

      4 stars
      These are delicious. Followed recipe as written, but the amounts of pork rinds and Parmesan only coated one medium zucchini for me. Also, they stuck horribly to the baking rack...would recommend spraying oil on rack first.

      Reply
      • Lisa MarcAurele

        January 11, 2019 at 8:13 am

        Thanks for sharing your experience. I like shake the coating on mine by using a zipper bag.

        Reply
    8. Dara

      August 19, 2018 at 10:16 pm

      Why use pork rinds for the breading? Wouldn't that be a very salty mixed with the parmesan cheese.

      Reply
      • Lisa

        August 20, 2018 at 6:13 am

        It depends on the pork rinds. You can blend in a little finely ground almond flour if desired to cut back.

        Reply
        • Yolanda

          September 23, 2018 at 9:27 am

          Are you all counting the whole two Zucchini as 1 serving for 2 net carbs?

        • Lisa

          September 23, 2018 at 4:30 pm

          It's half a zucchini per serving.

    9. June

      July 29, 2018 at 4:27 pm

      5 stars
      I love these. I have made them as hors’dourves cutting the zucchini in rounds and dipping in egg and ground pork rinds with Parmesan,and frying them in avocado oil. They are great dipped in ranch dressing.

      Reply
      • Lisa

        July 30, 2018 at 7:20 am

        Love the idea of making these in fried rounds!

        Reply
    10. Tina

      July 19, 2018 at 2:12 pm

      Can you fry them. Too hot to start oven.

      Reply
      • Lisa

        July 20, 2018 at 6:44 am

        They are good in a air fryer. If you fry in oil, you need to be careful with the coating.

        Reply
    11. LianafromIndiana

      July 04, 2018 at 10:15 am

      Sounds delicious. Any recommendations on what to do with the leftover egg/cream and pork rind mixtures?

      Reply
      • Lisa

        July 05, 2018 at 11:43 am

        I keep crushed pork rinds in the freezer to use like bread crumbs. I'm not sure if you'd want to save the leftover egg/cream.

        Reply
        • Ileana Keller

          November 02, 2018 at 8:09 pm

          You save pork rinds crushed in the freezer? I ll try to do it also
          Where do I put it? In a container or in a plastic ziplock bag?

        • Lisa

          November 03, 2018 at 5:15 am

          I keep them in a zipper bag, but a container works too.

    12. Julie

      June 26, 2018 at 7:00 pm

      5 stars
      This cooked really good in my air fryer! Nice and crisp.

      Reply
      • Lisa

        June 26, 2018 at 7:37 pm

        Good to know! The air fryer is definitely the way to go in summer.

        Reply
      • Lori

        August 09, 2018 at 2:20 pm

        What temp and how long?

        Reply
    13. David Harmon

      January 24, 2018 at 4:31 pm

      The pork rind flat bread is the best bread for low carb I have ever had! Sliced a piece in half to make a hamburger. Delicious !

      Reply
      • Lisa

        January 24, 2018 at 6:03 pm

        I'm so glad you love it. I'll have to try it with burgers.

        Reply
    14. David

      January 24, 2018 at 12:54 pm

      4 stars
      Followed directions, had trouble getting the Portland mixture to coat he slices. After a few pieces the porkrind mixture got too wet to distribute to the slices. . In oven now. Hope will s tasty as looks. I use pork rinds to coat my chicken.

      Reply
      • Lisa

        January 24, 2018 at 4:21 pm

        Hope it worked out for you.

        Reply
      • Elizabeth Sherrell

        July 21, 2018 at 10:16 pm

        4 stars
        Same here, it was fine in the beginning then it's to wet added flour not helping. What am I doing wrong? Love the idea but I'm obviously not doing it correctly

        Reply
        • Lisa

          July 22, 2018 at 3:40 pm

          You could try sprinkling on instead of dipping so coating doesn't get too wet.

    15. Jacqueline Hazel

      January 22, 2018 at 6:10 pm

      recipe asks for 2.5 oz pork rinds. is that by weight? hiow much by dry measure when griund, please?

      Reply
      • Lisa

        January 23, 2018 at 6:04 am

        It's about a cup size.

        Reply
    16. Miranda Cunningham

      December 18, 2017 at 12:17 pm

      oh yum!!! pork rinds replace just about any breadcrumb needed in a recipe. A friend of mine was trying low carb and tipped me off to try this one night when we were cooking together. Me being gluten free due to necessity. Love this option. Far cheaper than the gf storebought stuff. Would make my own but at a high price for bread its no better. Our results were yum and I am more than happy to try them in this recipe too. Cant wait!

      Reply
    17. Mo

      October 23, 2017 at 7:19 pm

      What can I replace the pork rinds with?

      Reply
      • Lisa

        October 24, 2017 at 6:42 am

        You could try almond flour.

        Reply
        • KetoKesh

          August 05, 2018 at 12:44 pm

          5 stars
          I've tried Almond flour and it was good but next time im going to add some parmesan to the almond flour mix to make it a little crisper.

        • Lisa

          August 05, 2018 at 7:54 pm

          Parm is always a good add for low carb "breading"

    18. Darcy

      July 28, 2017 at 11:50 am

      What is a serving size?

      Reply
      • Lisa

        July 28, 2017 at 3:56 pm

        It's half a zucchini worth and depends on how you slice them. For us, it was about 6 pieces.

        Reply
        • Carolyn

          October 17, 2021 at 2:35 am

          Can I air fry these?

        • Lisa MarcAurele

          October 17, 2021 at 1:33 pm

          Yes. Just use an air fryer calculator to adjust the time and temperature down.

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