Healthy Low Carb Air Fryer Zucchini Fries Recipe
Introduction
Crispy on the outside and tender on the inside, these healthy low carb air fryer zucchini fries make a perfect snack or side dish. With a flavorful coating and a creamy dip, they’re sure to satisfy your cravings without the guilt.
Ingredients
- 2 medium zucchini (sliced into ½-inch sticks)
- 1 large egg (or a flax egg for vegan option)
- 1 cup almond flour (or coconut flour for nut-free)
- ½ cup Parmesan cheese (or nutritional yeast for vegan)
- 1 teaspoon garlic powder (or fresh minced garlic)
- 1 teaspoon paprika (or cayenne pepper for heat)
- ½ teaspoon black pepper
- Olive oil spray (or avocado oil spray), to taste
- 1 cup Greek yogurt (or coconut yogurt for dairy-free)
- 1 tablespoon lemon juice (or vinegar as substitute)
- 1 teaspoon Dijon mustard (or yellow mustard for milder flavor)
- Salt and pepper, to taste
Instructions
- Step 1: Wash and dry the zucchini, then slice it into ½-inch thick sticks. Sprinkle them with salt and let rest for 10 minutes to draw out excess moisture.
- Step 2: Beat the egg in one bowl until well combined. In another bowl, mix almond flour, Parmesan cheese, garlic powder, paprika, and black pepper.
- Step 3: Dip each zucchini stick into the beaten egg, then roll it in the almond flour mixture to coat evenly.
- Step 4: Preheat the air fryer to 400°F (200°C) for 3 minutes and lightly spray the basket with olive oil.
- Step 5: Place the coated zucchini fries in a single layer in the air fryer basket. Lightly spray the tops with olive oil.
- Step 6: Cook at 400°F for 8–10 minutes, flipping the fries halfway through to ensure even crispiness.
- Step 7: While the fries cook, whisk together Greek yogurt, lemon juice, Dijon mustard, salt, and pepper to make the creamy dip.
- Step 8: Serve the zucchini fries hot with the yogurt dip and enjoy!
Tips & Variations
- For extra crispiness, pat zucchini sticks dry before dipping, and avoid overcrowding the air fryer basket.
- Try adding Italian seasoning or smoked paprika to the coating for a different flavor twist.
- Use nutritional yeast and a flax egg to make the recipe vegan without sacrificing taste.
- Serve with a spicy sriracha mayo or marinara sauce for a fun dip alternative.
Storage
Store leftover zucchini fries in an airtight container in the refrigerator for up to 2 days. Reheat in the air fryer at 350°F for 3–5 minutes to restore crispiness. The yogurt dip is best served fresh but can be kept refrigerated for up to 3 days.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use regular flour instead of almond or coconut flour?
You can use regular flour, but it will increase the carb content and change the texture slightly. Almond or coconut flour keeps the fries low carb and adds a nice nutty flavor.
What if I don’t have an air fryer?
You can bake the fries in a preheated oven at 425°F (220°C) for 15–20 minutes, turning halfway through until crispy and golden.
Print
Healthy Low Carb Air Fryer Zucchini Fries Recipe
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Low Carb
Description
These Healthy Low Carb Air Fryer Zucchini Fries are a delicious and guilt-free snack or side dish. Crispy on the outside and tender on the inside, they are coated in a flavorful almond flour and Parmesan mixture and air fried to perfection. Served with a creamy Greek yogurt dip, they are perfect for low-carb, keto-friendly, or gluten-free diets.
Ingredients
Fries
- 2 medium Zucchini, sliced into ½-inch sticks
- 1 large Egg (or a flax egg for vegan option)
- 1 cup Almond Flour (or coconut flour for nut-free option)
- ½ cup Parmesan Cheese (or nutritional yeast for vegan option)
- 1 teaspoon Garlic Powder (or fresh minced garlic)
- 1 teaspoon Paprika (or cayenne pepper for heat)
- ½ teaspoon Black Pepper
- Olive Oil Spray or avocado oil spray, to taste
- Salt, to taste
Dip
- 1 cup Greek Yogurt (or coconut yogurt for dairy-free option)
- 1 tablespoon Lemon Juice (or vinegar as a substitute)
- 1 teaspoon Dijon Mustard (or yellow mustard for milder flavor)
- Salt and Pepper, to taste
Instructions
- Prepare Zucchini: Wash and dry the zucchini thoroughly, then slice each into ½-inch thick sticks to create the fries.
- Salt the Zucchini: Sprinkle the zucchini sticks with salt and let them sit for 10 minutes to draw out excess moisture, helping achieve crispiness.
- Prepare Egg Wash: In a bowl, beat the egg until well combined; for a vegan alternative, prepare a flax egg.
- Mix Coating: In another bowl, combine almond flour, Parmesan cheese, garlic powder, paprika, and black pepper, mixing evenly.
- Coat Zucchini: Dip each zucchini stick into the beaten egg, then roll it thoroughly in the almond flour mixture to ensure even coating.
- Preheat Air Fryer: Preheat your air fryer to 400°F (200°C) for 3 minutes, and lightly spray the basket with olive oil or avocado oil spray to prevent sticking.
- Arrange Fries: Place the coated zucchini fries in a single layer in the air fryer basket. Lightly spray the tops with olive oil to promote browning.
- Air Fry: Cook at 400°F for 8 to 10 minutes, flipping halfway through to ensure even crisping on all sides.
- Prepare Dip: While fries are cooking, whisk together Greek yogurt, lemon juice, Dijon mustard, salt, and pepper until smooth and creamy.
- Serve: Once the fries are golden and crispy, serve them hot alongside the prepared creamy yogurt dip for a delicious snack or side.
Notes
- For a vegan version, substitute the egg with a flax egg and Parmesan with nutritional yeast.
- Use coconut flour instead of almond flour if you need a nut-free alternative.
- Adjust the paprika and cayenne pepper for desired spiciness.
- Ensure single-layer placement in the air fryer basket for best crispiness.
- Salt the zucchini before breading to reduce moisture and improve texture.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Snack
- Method: Air Frying
- Cuisine: American
Keywords: Zucchini fries, low carb snack, air fryer recipe, healthy fries, keto-friendly, gluten-free snack, vegetable fries
