Baked Zucchini Fries (gluten-free, low-carb)

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Updated Aug 29, 2022

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These baked zucchini fries are ultra cheesy and flavorful with freshly grated Parmesan cheese and an Italian spice blend. They’re also gluten-free, low-carb and keto-friendly for a delicious, healthy snack recipe.

It’s zucchini season! One of my favorite seasons of the year because I’m slightly obsessed with zucchini recipes.

As a gluten-free gal, zucchini is my “go to” when I’m look for a pasta replacement or even tortilla replacement. It’s such a versatile vegetable. Just take a quick look at my Zucchini Lasagna, Zucchini Pasta with Lemon Garlic Shrimp, Zucchini Noodle Caprese and Taco Stuffed Zucchini Boats.

But today I’ve got a new zucchini recipe for you – a delicious, cheesy, flavorful snack that only requires three ingredients plus some spices – zucchini fries.

Most zucchini fries recipes will use traditional breadcrumbs or panko breadcrumbs for a crispy, crunchy outside. But you can easily avoid that gluten and carbs with a simple replacement – parmesan cheese.

Watch this Quick Video of My Zucchini Fries Recipe

This is an easy recipe to make, but there are a few extra tips in the video you don’t want to miss. You can also subscribe to my YouTube Channel for weekly cooking videos!

Not All Parmesan Cheese is Created Equal

Unfortunately, not all parmesan cheese is created equal though. For my savvy label readers, you’ll notice that many popular brands of store-bought pre-grated parmesan cheese contain cellulose. Cellulose is an anti-caking additive derived from wood pulp. Would you like a side of wood pulp with your cheese?!

This was actually quite controversial a few years ago because it was found that those cheap brands of grated parmesan cheese not only contained more “filler” than indicated, they also may have used lesser quality cheeses to bulk up the product.

Needless to say, it’s easy to avoid all that nonsense by simply grating your own. Just look for cheese that’s labeled Parmigiano-Reggiano on the rind. This is a legal designation that guarantees you’re getting the real deal, high quality, Italian cheese.

Can you use Gluten-Free Breadcrumbs or Almond Flour?

Absolutely. I kept these zucchini fries low-carb and keto-friendly (and personally, I just like the pure, cheesy flavor). But if you’d like to make them extra crunchy and crispy you could use 1/2 cup of almond flour or gluten-free breadcrumbs and 1/2 cup of Parmigiano-Reggiano cheese.

Tips for Zucchini Fries

Make sure your zucchini are dry. If you’ve just pulled them from the fridge before slicing they may start to condensate. Blot them with a paper towel before placing in the egg wash to make sure the egg sticks.
Get your assembly line in order. Have the sliced zucchini on one side, then the egg wash, parmesan mix and parchment-lined baking tray on the other side.
Keep your hands in separate working stations. Use one hand for dipping the zucchini in the egg and one hand for coating the zucchini with the parmesan. Don’t use the same hand for both, otherwise you’ll end up with wet cheese and clumpy zucchini fries.
Flip halfway through. Every oven cooks slightly different so keep an eye on them. Mine cook for about 30 minutes and I flip at 15 minutes, but yours may very based on your oven and size of zucchini.
Eat immediately! As I’ve mentioned on my zucchini noodle tutorial, zucchini are comprised of 95% water. And after they’ve been cooked they quickly release that water. That means, the longer they sit the softer they’ll become. So these zucchini fries are best eaten right away.

For more delicious, homemade fries recipes, make sure to check out my Curly Sweet Potato Fries, Baked Yuca Fries (Cassava Fries) and Carne Asada Fries. And my Zucchini Chips make for a thin and crispy snack!

About the author

Lisa Bryan