These healthy “parmesan” air fryer zucchini fries are dangerously addicting. made in just 10 minutes, they are gluten-free, keto and can be made paleo or vegan as well.

A great low carb alternative to French fries, these air fryer zucchini fries are perfectly crispy on the outside, fluffy on the inside.

You know that I love my “fried” food in my air fryer.

So I’ve been checking off the list recreating all of my favorite “fried” food like:

  1. Air Fryer Potato Fries
  2. Healthy Air Fryer Chicken Nuggets

I’d be lying if I told you that these taste just like french fries, BUT, they are just as good.

They’re healthy, quick and easy to make, and will satisfy that salty, crunchy craving that french fries seem to cure

Even better? Zucchini fries are low-carb, gluten-free, can be made vegan or keto.

If you don’t have an air fryer don’t worry, it is super simple to bake these in the oven too. (I have you covered with both methods)

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Ingredients You Need for Healthy Air Fryer Zucchini Fries

Zucchini

Cut the zucchini in half lengthwise, then cut into thirds, and then finally cut the thirds into spears.

Your spears should be about 3” long. Try to make sure all of the zucchini spears are the same size so that they cook evenly.

Almond Flour

Great low carb, keto, gluten-free, and paleo option for coating the zucchini fries.

Parmesan Cheese

You can sub nutritional yeast for vegan or paleo options.

Use 1 1/2 – 2 tbsp of nutritional yeast to replace the parmesan cheese for dairy-free zucchini fries.

Salt and Pepper- season to taste.

Smoked Paprika- adds a rich, smoky flavor.

Garlic Powder-  who doesn’t love a little touch of garlic?!

Eggs and avocado oil – for dredging

You can omit for a vegan option.

How to Make the Perfect Crispy Air Fryer Zucchini Fries

zucchini being coated with bread crumbs

First, dredge zucchini slices in the egg mixture.

Thoroughly coat the zucchini slices in egg mixed with avocado oil

Second, mix together ingredients for flour coating.

Mix almond flour, coconut flour, parmesan cheese (or nutritional yeast if using), salt, pepper, smoked paprika, and garlic together.

Then, evenly coat zucchini slices with flour mixture.

Make sure all surfaces are coated.

Next, place zucchini slices in the air fryer basket.

Make sure to not overcrowd them. If they are too close or overlapping they won’t cook properly.

Lastly, Fry them up. Dip in some garlic aioli or ketchup.

Hea-ven.

What Makes These Air Fryer Zucchini Fries Healthy?

Using the air fryer or oven for this recipe eliminates the need for large amounts of oil that are traditionally used in deep frying methods.

This cuts back on added fat and calories making them a great light snack that you won’t have to feel guilty about.

There are no breadcrumbs required in this recipe.

Since we used almond flour these zucchini fries are low carb, gluten-free, grain-free, and keto-friendly.

This recipe can also be made paleo and vegan friendly by omitting the parmesan cheese and using nutritional yeast instead.

How to Serve Zucchini Fries

Crispy fires coated in parmesan and almond flour

These fries are best served immediately right out of the air fryer or oven while they are hot and crispy.

You could easily serve this with your favorite ketchup or ranch dressing, but I really like to dip them in a simple and delicious homemade lemon garlic aioli (see below).

Simple Lemon Garlic Aioli:

Avocado mayo (I used Primal Kitchen’s Vegan Mayo)

Lemon juice

Garlic Powder

Salt, Pepper to taste

Mix it all together and enjoy!

I like to eat these as a snack/appetizer on their own, but you could make these to serve alongside lunch or dinner like my Paleo Italian Meatballs (Whole 30) recipe as well!

How to Store These Air Fryer Zucchini Fries

Veggies are being fried in an air fryer for a healthy alternative to french fries

While these are best served fresh out of the oven or air fryer, you can store these zucchini fries in an airtight container in the fridge for up for 5 days.

To reheat, lightly spray the fries and air fryer basket with oil and fry at 375 F for 2-3 minutes, or until heated through.

Additionally, you can microwave them but they won’t be as crispy.

FAQ and Tips for the Best Air Fryer Zucchini Fries

Golden, Crispy zucchini fries on a serving plat with a white dipping sauce

 

What can I substitute almond flour for?

If you are not following a paleo or keto diet, you can use panko breadcrumbs for this recipe.

Use the same amount of panko crumbs as you would almond flour.

Additionally, if you are using nutritional yeast instead of parmesan cheese, I highly recommend using breadcrumbs rater than almond flour to maintain the crispiness. 

Can I freeze the zucchini fries?

I would not recommend freezing zucchini fries. Zucchini has high moisture content and when defrosted, the fries would become soggy.

Coated zucchini fries on a baking tray ready to hit the oven

 

What if I don’t have an air fryer?

That’s okay! You can bake these in the oven and still have a delicious, healthy, crispy zucchini fry.

Bake them at 425 F for 20 minutes, flip once halfway. 

Or if you are ready to invest in one, this is the one I love:

 What’s your favorite way to eat zucchini fries? Leave a comment below!

I LOOK FORWARD TO SEEING YOUR CREATIONS! YOU CAN USE “TRIED IT” ON PINTEREST OR SHARE ON INSTAGRAM BY TAGGING #SHUANGYSEATS

You may also like these other healthy veggie side dishes:

  1. Crispy Sweet Potato Fries
  2. Zucchini Mushroom Stir Fry (Gluten Free, Vegan)
  3. Avocado Hummus (Whole 30 Recipe)

 

A plate of zucchini fries on a plate. There is a serving dish with garlic aioli.

Get the recipe:Air Fryer Zucchini Fries

Yield: 4
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
This healthy air fryer zucchini fries recipe is a great low carb alternative to french fries, they’re perfectly crispy on the outside, fluffy on the inside, and made in just 10 minutes.
4.67 stars (3 reviews)
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Ingredients

  • 2 medium zucchinis
  • 1/2 cup shredded Parmesan *, see notes for alternative
  • 1 egg
  • 2 heaping tbsp avocado oil
  • 1/2 cup almond flour
  • 2 tbsp coconut flour
  • 1/2 tsp garlic powder
  • 1/4 tsp smoked paprika
  • Salt pepper to taste

Equipment

Instructions 

  • Wash and dry zucchinis. Cut into strips about 3 inch long.
    A bowl of zucchinis cut into strips.
  • In a shallow bowl, whisk together egg and avocado oil. In a separate bowl, whisk together almond flour, coconut flour, parmesan, and seasoning.
    Instruction on how to make air fryer zucchini fries, step by step.
  • Dredge zucchini slices in the egg mixture. Then evenly coat zucchini slices with flour mixture. Make sure all surfaces are coated.
  • Next, spray the air fryer basket then place zucchini slices in it with a little bit of space in between. Make sure to not overcrowd them. If they are too close or overlapping they won’t cook properly. (I used a rack so you can cook more in one batch)
    Basket of zucchini fries before frying in the air fryer.
  • Fry in the air fryer at 400 F for 9-10 minutes*

Notes

    1. If using the oven-baked method, place zucchini fries on a rack and bake at 425 F for 20 minutes. Flip once halfway through, bake until crispy and golden brown.
    2. For paleo option, omit parmesan. Instead, add 1 1/2 – 2 tbsp nutritional yeast to the flour mixture for the cheesy flavor.
    3. For a vegan option, in addition to the recipe in note 2, omit the egg. Note that the fries won’t be as crispy as the original version. Another vegan (non-paleo) option is to use 1/2 cup panko breadcrumbs paired with nutritional yeast.
    4. Nutrition facts below are calculated based on the original recipe. It will vary with the alternatives provided in note 2 and 3.
Serving: 1g, Calories: 220kcal, Carbohydrates: 9g, Protein: 9g, Fat: 18g, Saturated Fat: 3g, Polyunsaturated Fat: 14g, Cholesterol: 50mg, Sodium: 254mg, Fiber: 3g, Sugar: 3g

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.

Author: Shuang Shuang Liang
Course: Sides
Cuisine: American