Looking for a healthier alternative to regular fries? I’ve been on a low-carb journey lately, and these air fryer zucchini fries have become my go-to side dish. They’re crispy on the outside, tender on the inside, and best of all – there’s no breading involved! I started making these when my kids asked for something different than our usual roasted vegetables, and now they request them at least once a week.
What I love most about these zucchini fries is how quick and simple they are to prepare. Just a few basic ingredients and your air fryer do all the work. Plus, they’re perfect for those busy weeknights when you want something tasty but don’t have time for complicated recipes. Trust me, once you try these, you’ll wonder why you didn’t make them sooner.
Why You’ll Love These Zucchini Fries
- Low-carb and keto-friendly – With no breading and just a sprinkle of parmesan, these fries are perfect for anyone watching their carb intake or following a keto diet.
- Quick preparation – From start to finish, you’ll have these crispy fries ready in under 30 minutes – perfect for busy weeknight dinners or quick snacks.
- Simple ingredients – You only need a few basic seasonings and some zucchini to make these fries – most of these ingredients are probably already in your kitchen.
- Healthy alternative – These fries give you all the satisfaction of regular fries but with fewer calories and more nutrients, plus they’re naturally gluten-free.
What Kind of Zucchini Should I Use?
For zucchini fries, you’ll want to look for medium-sized zucchini that are firm and feel heavy for their size. Small zucchini tend to be too short for good fries, while really large ones can be watery and have tough seeds in the middle. When shopping, pick zucchini that are about 6-8 inches long and have smooth, blemish-free dark green skin. If you gently press your fingernail into the skin, it should be firm enough to resist the pressure. Fresh zucchini will give you the crispiest fries since older ones tend to release more moisture during cooking.
Options for Substitutions
This simple air fryer recipe can be tweaked in several ways to match what you have in your kitchen:
- Zucchini: You can swap zucchini with yellow summer squash, which has a similar texture and cooking time. Japanese eggplant also works well, though you might need to adjust the cooking time by 2-3 minutes.
- Parmesan cheese: Romano or Pecorino cheese make great alternatives to Parmesan. For a dairy-free version, try nutritional yeast – use about 1.5 tablespoons since it’s less intense in flavor.
- Olive oil: Any neutral oil like avocado or grapeseed oil works fine here. If using coconut oil, make sure it’s melted first.
- Garlic and onion powder: Fresh minced garlic (1 clove) and finely minced onion (1 tablespoon) can replace the powders. Just mince them very finely so they stick to the zucchini.
- Cooking spray: If you don’t have cooking spray, just brush your air fryer basket lightly with oil using a pastry brush or paper towel.
Watch Out for These Mistakes While Air Frying
The biggest challenge when making air fryer zucchini fries is dealing with excess moisture – make sure to pat your zucchini strips completely dry with paper towels before seasoning, or you’ll end up with soggy fries instead of crispy ones. Another common mistake is overcrowding the air fryer basket, which prevents proper air circulation and results in uneven cooking – arrange your zucchini fries in a single layer with some space between each piece, working in batches if necessary. For the crispiest results, cut your zucchini sticks into uniform sizes (about 1/2 inch thick) and avoid flipping them too frequently during cooking – once halfway through is enough. If you notice your fries getting too dark too quickly, simply lower the temperature by 25 degrees and extend the cooking time by a few minutes to achieve that perfect golden-brown exterior.
What to Serve With Zucchini Fries?
These low-carb zucchini fries make a great side dish, but they’re even better when paired with the right dipping sauce! Try serving them with marinara sauce, ranch dressing, or a quick garlic aioli for that restaurant-style experience. Since these fries are on the lighter side, they go perfectly alongside a juicy burger (with or without the bun), grilled chicken, or even a nice piece of fish. If you’re keeping things low-carb, they’re also great next to a bunless chicken sandwich or as part of a veggie-forward meal with other air-fried vegetables like mushrooms or bell peppers.
Storage Instructions
Keep Fresh: These zucchini fries are best enjoyed right away while they’re hot and crispy! If you do have leftovers, place them in an airtight container and keep them in the fridge for up to 2 days. Just know that they might get a bit softer as zucchini naturally releases moisture over time.
Make Ahead: You can prep your zucchini sticks ahead of time by cutting them into fries and storing them in water in the fridge for up to 24 hours. Just make sure to pat them completely dry with paper towels before seasoning and cooking them in the air fryer.
Crisp Up: If you want to enjoy leftover zucchini fries, pop them back in the air fryer at 375°F for 2-3 minutes. This helps bring back some of their crispiness, though they won’t be exactly like fresh ones. I don’t recommend microwaving them as they’ll turn pretty soggy.
| Preparation Time | 10-15 minutes |
| Cooking Time | 10-15 minutes |
| Total Time | 20-30 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 200-250
- Protein: 4-6 g
- Fat: 16-20 g
- Carbohydrates: 10-15 g
Ingredients
- 2 medium zucchini (about 1.5 lbs total, cut into uniform sticks)
- 1 tbsp grated parmesan cheese (freshly grated for best flavor)
- 1/8 tsp onion powder
- cooking spray
- 1 tbsp extra virgin olive oil (or any neutral oil like avocado oil)
- 1/4 tsp garlic powder (I use McCormick garlic powder)
- salt, as desired
- black pepper, as desired (freshly ground preferred)
Step 1: Prepare the Zucchini
Start by washing the zucchinis thoroughly and patting them dry with a paper towel.
Trim off the ends and cut the zucchinis into four-inch strips, ensuring they are as uniform in size as possible for even cooking.
Step 2: Make the Parmesan Coating
In a large mixing bowl, combine grated Parmesan cheese, olive oil, garlic powder, onion powder, and pepper.
Stir these ingredients until they are mixed together well, forming a flavorful coating for the zucchini strips.
Step 3: Coat the Zucchini Strips
Add the zucchini strips to the bowl with the Parmesan mixture.
Stir them carefully to ensure that each strip is well-coated on all sides for a delicious, even flavor.
Step 4: Preheat the Air Fryer
Preheat your air fryer to 400°F (200°C).
Refer to your air fryer’s manufacturer instructions if it requires specific preheating procedures.
Allow it to heat for a few minutes before cooking.
Step 5: Cook the Zucchini Fries
Once the air fryer is preheated, arrange the coated zucchini strips in a single layer in the air fryer basket or on the trays.
Avoid overlapping them to ensure proper air circulation.
Set the temperature to 400°F and cook for 10 minutes, flipping the strips halfway through the cooking time.
Monitor them closely to prevent burning, looking for them to turn golden brown and crispy.
If you’re using an air fryer with trays, note that the top tray will cook faster than the bottom, so you may need to remove it before the bottom finishes cooking and switch their positions.
Step 6: Cool and Serve
After the zucchini fries are done cooking, remove them from the air fryer and let them cool slightly.
Serve them warm with your favorite dipping sauces, such as tomato sauce or ranch dressing, for a tasty snack or appetizer.