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    Pinch Me Good! » Healthy Snacks and Appetizers » Air Fryer Zucchini Fries – Gluten Free + Low Carb

    Air Fryer Zucchini Fries – Gluten Free + Low Carb

    May 4, 2021 by Amy Estes 5 Comments

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    Please note that some of the links are affiliate links and I will earn a commission if you purchase through those links.

    Air Fryer Zucchini Fries make the best crispy, healthy appetizer or snack that you can make in 15 minutes! These air-fried zucchini sticks are loaded with flavor and are the best healthy alternative to french fries. Gluten-free and low-carb!

    Metal tray filled with crispy zucchini fries on top of brown parchment paper with a bowl of orange sauce in front of it and a plate of fries next to it.

    Air Fryer Zucchini Fries are always a hit! We make these a lot and everyone enjoys them, even the kids. This fried zucchini recipe is much healthier than greasy French fries and it will get your kids to eat their veggies.

    Veggie fries of any kind like these insanely delicious carrot fries, air fryer fries, green bean fries, or these equally good Eggplant Fries are fun to make and eat. Plus it is just an easy way to reform your veggies into crispy fried deliciousness without any guilt. Thanks to the air fryer!

    Why you’ll love this recipe

    • Quick and easy and can be made in 15 minutes!
    • Crispy fries that are made with much less oil and no deep frying.
    • Low-calorie, keto-friendly, and Whole30-Friendly.
    • No breadcrumbs so these fries are gluten-free!
    • Your kids will love them!
    • Packed with so much flavor!
    • Perfectly crispy and totally guilt-free!
    Round tray with handles with parchment paper in it with breaded fries on top of the paper and glasses of beer behind it.

    Ingredients you will need for air fryer zucchini fries

    • Zucchini – about 2 medium zucchini that are similar in size and shape
    • Egg – 1 large egg
    • Almond flour – you can also use gluten-free all-purpose flour if you need this recipe to be nut free.
    • Parmesan cheese – grated parmesan cheese.
    • Paprika, garlic powder, parsley – this seasoning blend brings all the flavor.
    • Salt & pepper – kosher salt and ground black pepper.
    two zucchini with an egg on burlap next to it, a bow of spices, salt and pepper, almond flour and parmesan cheese in bowls in front of it on a white pickled surface.

    How to make zucchini fries in the air fryer

    You can easily make this recipe in 15 minutes or less in only a few simple steps.

    1. Cut the zucchini. Cut the zucchini into fries using a sharp kitchen knife.
    2. Prepare the coating mixture. In a shallow bowl, crack and whisk the egg and season it with salt and pepper. In a separate shallow bowl, combine the almond flour with the parmesan cheese, garlic, paprika, parsley, salt, and pepper.
    3. Coat the zucchini fries. Coat each piece of zucchini in egg and then in the almond flour mixture. Place the coated zucchini fries onto a plate or baking sheet.
    4. Cook the zucchini fries in the air fryer. Place the coated fries in a single layer into a preheated air fryer and cook them for 8-10 minutes at 400 degrees F. Make sure to spray them with olive oil spray for extra crispy fries.
    5. Serve. You will want to serve these zucchini fries warm with your favorite dipping sauce. See below for dipping sauce recommendations.
    White cutting board on a dark surface with zucchini cut into fries and a knife on top of it
    Cut the zucchini
    a white bowl filled with whisked egg with another white bowl filled with a  breading mixture and a cutting board with cut zucchini on it next to it
    Prepare the coating mixture
    round white bowl filled with whisked egg and cut zucchini in it
    Coat the zucchini in egg
    round white bowl with breading mixture in ti with breaded cur zucchini on top of the breading mixture
    Then in the almond flour mixture
    coated zucchini fries in an air fryer basket
    Add the zucchini to the air fryer and spray with cooking spray
    crispy cooked zucchini fries in an air fryer basket
    Cook for 8 minutes
    crispy breaded zucchini on a plate with orange sauce drizzled over the top with a glass of beer behind it

    How long to cook zucchini fries in the air fryer?

    Air fryers do vary but I tested this recipe in a basket air fryer as well as tray air fryer and they only took about 15 minutes to cook. They will get nice and crispy and golden in that time. I recommend checking them at around 15 minutes and if they are still not golden and crispy then let them cook for 2-3 more minutes.

    How to reheat Zucchini fries in the air fryer

    These gluten-free fries reheat well in the air fryer at 350 degrees F for 2-3 minutes.

    Best dipping sauces for zucchini fries

    Here are a few of my favorite dipping sauces to pair with this recipe.

    • Easy yum, yum sauce – I used olive oil instead of butter and avocado mayo
    • Tomato sauce – whatever your favorite brand is.
    • Green Goddess dressing – Because it really does go with everything!
    • Romesco sauce – Yes this is so good with these fries!
    • Ketchup – My kids’ favorite. Any kind you like!
    • Chick Fil A Sauce!

    Can you make these in the oven?

    Yes, this recipe can easily be made in the oven. It will take a little bit longer than the air fryer but they will still be crispy and delicious. To make them in the oven, coat the zucchini fries, then place them onto a parchment-lined baking sheet in a single layer, spray them with olive oil spray, and bake them at 425 degrees F for 18-25 minutes, flipping them over halfway through the cooking time.

    Hand grabbing a crispy zucchini fry from a large round platter of fries.

    Recipe Tips For Perfectly Crispy Fries

    • Make sure to cut the zucchini into even-sized fries so they are cooked at the same time.
    • Cook the zucchini fries in batches so you do not need to overcrowd the air fryer basket.
    • Spray the fries with olive oil spray before cooking for extra crispy fries.
    • Let them cool for a few minutes before you serve them since they will crisp up more as they cool.

    Recommended tools for making this recipe

    • Mixing bowl
    • Air Fryer
    • Kitchen tongs

    FAQ

    Can you make these air fryer zucchini fries without breading?

    You can make zucchini fries without breading. Simply season the Zucchini with olive oil and a little garlic, paprika, salt, and pepper and place them into the air fryer in a single layer. Cook them for about 12-15 minutes, turning them over halfway to ensure they get nice and golden.

    Are these zucchini fries KETO?

    I am not sure if they are 100% KETO because I am not an expert but they are low in carbs since the breading is made with almond flour and parmesan cheese.

    How do you store zucchini fries?

    You can store these fries after they have been cooked and cooled, in an airtight container in the refrigerator for 3-4 days. Reheat in the air fryer for 2-3 minutes at 350 degrees F.

    Servings Suggestions

    This recipe is so great all on its own but here are some of my favorite recipes to pair it with!

    • Healthy Turkey Burger, Chickpea Cauliflower Burger or this Easy Black Bean Burger
    • Easy Vegan Roasted Veggies and Hummus Sandwich
    • Best Vegan Sandwich
    • 10 Minute Crunchy Curry Chicken Salad
    • Simple Chickpea Chicken Salad

    More Delicious air fryer recipes to try!

    • Air Fryer Eggplant Parmesan
    • Crispy Air Fryer Chicken Parmesan
    • No Oil Sweet Potato Wedges
    • Low Carb Air Fryer Buffalo Cauliflower
    • Air Fryer Brussel Sprouts

    More zucchini recipes

    • Air Fryer Zucchini
    • Zucchini Patties – Air Fryer Recipe
    • Healthy Zucchini Muffins
    • Zucchini Pizza Boats

    Did you try this air fryer zucchini fries recipe? If you did, then please leave a rating and comment below. I would love to hear from you!

    Print
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    Crispy breaded eggplant fries on a round dark platter with a glass of white wine behind them and a bowl of orange sauce in front of them

    Air Fryer Zucchini Fries


    ★★★★★

    5 from 2 reviews

    • Author: Amy Estes
    • Total Time: 18 minutes
    • Yield: 4 servings 1x
    • Diet: Gluten Free
    Print Recipe
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    Description

    Crispy air fryer zucchini fries that are loaded with flavor and make the best quick and easy appetizer. This version is lower in carbs and gluten-free so everyone can enjoy them! Dip them in your favorite dipping sauce for a fun snack or side dish with any meal. 


    Ingredients

    Scale
    • 2 medium zucchini
    • 1 large egg
    • 1/3 cup blanched almond flour
    • 1/2 cup shredded parmesan cheese
    • 1 tablespoon garlic powder
    • 1 teaspoon paprika
    • 1 teaspoon dried parsley 
    • 1 teaspoon kosher salt
    • 1/4 teaspoon ground black pepper 
    • Olive oil cooking spray

    Instructions

    1. Cut the zucchini. To cut the zucchini into fries, slice off the ends of each zucchini, then slice each one right in half, by placing a large kitchen knife on the center and slicing through. Then cut each half in half lengthwise and cut them into fries that are 3-4 inches long and about 1/2 inch thick.
    2. Prepare the coating mixture. In a shallow bowl, crack and whisk the egg and season it with salt and pepper. In a separate shallow bowl, combine the almond flour with the parmesan cheese, garlic, paprika, parsley, salt, and pepper.
    3. Coat the zucchini fries. Set up a dredging area to coat the fries. Place the bowls with the egg and the coating next to the cut zucchini fries. Then coat each piece of zucchini in egg and then in the almond flour mixture, pressing the coating into the zucchini as you coat it. Place the coated zucchini fries onto a plate or baking sheet. Continue coating all of the zucchini.
    4. Cook the zucchini fries. Preheat the air fryer to 400 degrees F and spray the air fryer basket well with olive oil spray. Working in batches, place some of the zucchini fries in a single layer into the air fryer basket and spray them well with more olive oil spray. Close the basket and cook them for 4 minutes. Then flip them over, spray them well again with the olive oil spray and cook them for 4 more minutes. Place them onto a plate or platter. Continue until you have cooked all of the zucchini.
    5. Serve. You will want to serve these warm with your favorite dipping sauce. See the post for dipping sauce recommendations.

      Equipment

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      Notes

      • Zucchini – try to select zucchini that are medium in size and dark green in color with no soft spots of indentations. 
      • For extra crispy fries – make sure to spray them with olive oil spray before you cook them as well as when you flip them over. 
      • Cooling – let the fries cool for 5 minutes before serving since they will crisp up more as they cool. 
      • Storing and reheating – these zucchini fries are best if eaten right after you cook them and they have cooled for 5 minutes. You can store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat them at 350 degrees F in the air fryer until warmed through. They won’t be as crispy but they are still so good!
      • Prep Time: 10 minutes
      • Cook Time: 8 minutes
      • Category: Healthy Appetizers
      • Method: Air Fryer
      • Cuisine: American

      Keywords: air fryer Zucchini fries, zucchini fries, zucchini sticks, zucchini fries in the air fryer

      Did you make this recipe?

      Tag @pinchmegoodfood on Instagram and hashtag it #pinchmegoodfood

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      Filed Under: Air Fryer Recipes, Favorite Summer Recipes, Gluten-Free, Healthy Side Dishes, Healthy Snacks and Appetizers, Healthy Spring Recipes, Kid-Friendly, Meal Planning and Prep, Vegetarian Meals, Whole30

      Reader Interactions

      Comments

      1. Lou

        May 14, 2021 at 9:19 am

        These are so good. Love making them.
        Thanks Amy for another great recipe!

        ★★★★★

        Reply
      2. Amanda

        July 12, 2021 at 8:31 pm

        Delicious! My. Husband really liked this recipe! Thank you for taking the time to curate recipes and share them!

        ★★★★★

        Reply
        • Amy

          July 13, 2021 at 9:33 am

          Hi Amanda! I am so happy you and your husband liked these zucchini fries! We love them too!

          Reply
      3. Jackie

        September 6, 2021 at 5:07 pm

        Can you use wheat flour instead of almond flour ?

        Reply
        • Amy

          September 7, 2021 at 8:24 am

          Hi Jackie, I am sure that will work but I have not tried it.

          Reply

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