Healthy Low Carb Air Fryer Zucchini Fries
Zucchini fries deliver the ultimate crunch without the carb crash. If you’re craving something savory, crispy, and healthy, these air fryer zucchini fries check every box. Made with a grain-free coating, they’re high in fiber, low in calories, and loaded with micronutrients—all while keeping your macros in check. Whether you’re meal prepping, snacking post-workout, or just looking to replace potato fries, this recipe makes clean eating feel like comfort food.
Let’s skip the deep-fryer and get straight to that air-fried golden goodness.
Why You’ll Love These Zucchini Fries
- Low in Carbs – No breadcrumbs or wheat flour here. This recipe uses almond flour and grated Parmesan to keep carbs ultra-low and nutrition high.
- Crispy, Not Greasy – The air fryer crisps up the outside without the need for oil-drenching.
- Perfect for Meal Prep or Snacks – These fries reheat well and stay crispy, making them ideal for busy days.
- Kid-Friendly, Gym-Approved – Whether you’re feeding picky eaters or clean-eating lifters, this recipe satisfies across the board.
Ingredients (Makes 3 Servings)
For the Zucchini Fries:
- 2 medium zucchini, sliced into fry-shaped sticks
- ½ teaspoon sea salt
- ½ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- ¼ teaspoon black pepper
- 1 large egg, beaten
- ⅓ cup almond flour
- ¼ cup grated Parmesan cheese (use finely grated for best coating)
- Olive oil spray (avocado oil spray also works)
Optional for Dipping:
- ¼ cup plain Greek yogurt
- 1 tablespoon lemon juice
- ½ teaspoon Dijon mustard
- Pinch of sea salt and pepper
Step-by-Step Instructions
Step 1: Prep the Zucchini
First, wash and dry your zucchini thoroughly. Slice each zucchini in half crosswise, then cut into long sticks about ½-inch thick—aim for that classic fry shape. Place them on a paper towel and sprinkle with salt. Let them rest for 10 minutes to draw out excess moisture. Blot dry with another paper towel to ensure they crisp up nicely in the air fryer.
Step 2: Set Up Your Dredging Station
In one bowl, beat the egg. In another shallow dish, combine almond flour, Parmesan, garlic powder, paprika, and black pepper. Mix the dry ingredients well to evenly distribute the seasonings.
Step 3: Coat the Zucchini Fries
Working in batches, dip each zucchini stick into the egg, allowing any excess to drip off. Then press the zucchini into the almond flour mixture, coating all sides evenly. Arrange the coated sticks on a tray or plate. Be gentle—they should be fully coated but not overly clumpy.
Step 4: Air Fry to Golden Perfection
Preheat your air fryer to 400°F (200°C) for 3 minutes. Lightly spray the basket with olive oil. Place the zucchini fries in a single layer—do not overcrowd the basket. Lightly spray the tops of the fries with oil for maximum crispiness.
Air fry at 400°F for 8–10 minutes, flipping once halfway through. The fries should be golden and crispy on the outside, tender inside.
Tip: If you’re making a larger batch, cook in multiple batches for even air flow.
Step 5: Make the Optional Dip (While They Fry)
In a small bowl, whisk together the Greek yogurt, lemon juice, Dijon mustard, and a pinch of salt and pepper. This creamy dip adds protein and zing without the added sugar or processed fats of store-bought sauces.
Step 6: Serve Immediately
Once your zucchini fries are done, serve them hot and crispy. Pair them with your yogurt dip, sprinkle with fresh herbs (like chopped parsley or basil) for a fresh finish, and enjoy guilt-free indulgence.
Nutrition Information (Per Serving – 1/3 of Recipe)
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 9g |
| Carbohydrates | 7g (Net: 4g) |
| Fiber | 3g |
| Fat | 11g |
| Sugar | 3g |
| Sodium | 350mg |
Macronutrients will vary slightly depending on the exact brand of Parmesan and almond flour used.
Storage & Meal Prep Tips
- Fridge: Store leftovers in an airtight container for up to 3 days.
- Reheat: Air fry again for 3–4 minutes at 375°F to restore crispiness. Avoid microwaving—they’ll get soggy.
- Freezer Friendly: You can freeze coated (but uncooked) zucchini fries for up to 1 month. Freeze on a baking sheet first, then transfer to a zip-top bag. Air fry straight from frozen—just add 2–3 extra minutes.
Clean Swaps & Add-Ons
- Dairy-Free Option: Use nutritional yeast instead of Parmesan.
- Spicy Variation: Add a pinch of cayenne pepper or chili flakes to the coating.
- Extra Protein: Add a scoop of unflavored collagen peptides to the egg mixture.
