Low-Carb Keto Crispy Baked Zucchini Fries Recipe (2024)

FAQs

How many carbs are in keto zucchini fries? ›

These Crispy Zucchini Fries are breaded with almond flour, parmesan and spices and baked until perfectly crispy! The perfect keto, low carb side dish! Only 3 net carbs per serving!

It's likely that you did not get all of the moisture out of the squash, or that you cut the sticks too thickly.

Yes, you should always salt your zucchini before frying — especially if you're aiming to achieve a crispy texture. Salting your zucchini helps remove the excess moisture stuck in the zucchini that would otherwise make frying a challenge.

For each cup of chopped zucchini with skin, you will get 3.9 g total carbs, 2.7 g net carbs, 0.4 g fat, and 1.5 g protein, per the USDA.

These Zucchini Fries are a great way to use up those extra vegetables. Plus, they're delicious, easy to make and a much healthier alternative to those greasy french fries.

"Zucchini is a good source of vitamin C, potassium and folate. It's also low in calories and provides fiber, which can aid in digestion," she says. Additionally, since it's lower in carbs, it won't spike your blood sugar. Per the USDA, 1 cup of cooked zucchini has less than 5 grams of carbs.

The main problem that confronts the cook when preparing zucchini is its wateriness. Zucchini is 95 percent water (among vegetables, only lettuce contains more water) and will become soupy if it is just thrown into a hot pan.

The secret to zucchini with the best flavor and texture is roasting it in a 450°F oven. Roasting zucchini at a high temperature instead of baking or sautéing helps develop browning and a slight char on the outside, which keeps it from getting soggy.

Salt and drain zucchini

Salting and draining ensures the zucchini doesn't turn into a soggy mess while frying. This method also works for roasted zucchini, grilled zucchini, or baked zucchini if you're looking to remove as much water as possible.

Mushy veggies are also often the result of overcooking. When the interior is loaded with moisture, you have to cook it for much longer to evaporate all of the water and avoid the interior having the unappealing, spongy, raw texture that eggplant and zucchini are notorious for.

How do you keep spiralized zucchini from getting soggy? ›

Cooking is what really makes zucchini release moisture. However, sometimes even uncooked zucchini can get a little limp after it's cut. In this case, to reduce excess moisture, simply pat the spiralized noodles dry with paper towels or a thin kitchen rag.

Some sources of carbohydrates like fiber and sugar alcohols are not absorbed into your bloodstream, therefore they are not part of your daily allowance of net carbs. On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better!

Eating Vegetables on the Keto Diet

To eat vegetables in a keto diet, limit those that contain a lot of carbs, like potatoes, corn, and peas. 4 Instead, up your intake of non-starchy vegetables.

Breaded Or Battered Fried Zucchini (1 cup) contains 26.5g total carbs, 24.5g net carbs, 29.1g fat, 6g protein, and 387 calories.

Zucchini

One cup (124 g) of raw zucchini contains 4 g of carbs, 1 g of which is fiber. It's a good source of vitamin C, providing 25% of the DV per serving. Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.

At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.