• Skip to main content
  • Skip to primary sidebar

Resolution Eats logo

menu icon
go to homepage
  • About
  • Recipes
  • The Keto Diet
  • Contact
  • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • About
    • Recipes
    • The Keto Diet
    • Contact
    • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Appetizers

    Author: Emily Krill | Published: Oct 17, 2022 | Modified: Oct 17, 2022

    Air Fryer Zucchini Fries

    Jump to Recipe

    Air Fryer Zucchini Fries could not be easier to make. And they are a tasty way to get some veg into your diet.

    Jump to:
    • 🥚 Just 5 Ingredients
    • 🥣 Plus the Yum Yum Sauce
    • 🐖 Keto and Gluten-Free Substitution
    • 📖 Instructions
    • ❄️ Storage
    • 🤓 Fun Facts
    • 📋 Recipe

    GREETINGS 👋

    Let me guess. You are here because you have a boatload of zucchini that you don't know what to do with. Trust me, it's that time of year. Your neighbor has just offloaded some of her bumper crop and you are trying to figure out how to make zucchini edible. I've been there.

    And I am here to help.

    a very large zucchini

    Why not whip up a batch of Air Fried Zucchini Fries?

    This is the quintessential way to cook zucchini. It's an easy appetizer that you can whip up in 15 minutes. And because it's cooked in the air fryer, you'll use a fraction of the cooking oil that you normally would. Zucchini is good and good for you.

    It's delicious and nutritious.

    zucchini fries and yum yum sauce.

    🥚 Just 5 Ingredients

    • zucchini
    • panko bread crumbs or crushed pork rinds if Keto
    • parmesan cheese
    • eggs
    • cooking oil

    🥣 Plus the Yum Yum Sauce

    • mayonnaise
    • sugar or Swerve if Keto
    • ground paprika
    • melted butter
    • tomato paste
    • ground cayenne pepper
    • water
    ingredients for the fries

    🐖 Keto and Gluten-Free Substitution

    For the gluten-free and Keto option, we look to our old friend the pork rind. It might sound like a funny thing to use for breading, but it's the low carb dieter's secret weapon. Just pulse the pork rinds a few times in a food processor or high-powered blender to make them the right consistency.

    It's a crispy alternative to panko breading that will satisfy your carb cravings.

    a bag of zero carb pork rinds against a blue patterned background

    📖 Instructions

    1. Wash and pat dry the zucchini. With a sharp chef's knife, cut it in half, then make ½-inch thick sticks by 3-inch long.
    2. Combine the breadcrumbs with parmesan, a pinch of salt and pepper in a shallow bowl, and the beaten egg into another bowl of the same size.
    3. Preheat the Air Fryer to 400ºF.
    4. Dip the zucchini fries in the egg wash, then transfer the pieces with a fork to the breadcrumbs bowl and toss to coat. Gently press the breadcrumbs and transfer them to a clean plate.
    5. In batches, lay the zucchini sticks on a single layer onto the Air Fryer basket, and spray with cooking oil. Air fry for 10 minutes until crispy and golden brown.
    6. In a medium bowl, mix all of the dipping sauce ingredients well and serve along with the zucchini fries.
    steps 1-4.
    steps 5-8

    ❄️ Storage

    Air Fryer Zucchini Fries will stay fresh for up to 2 days in the refrigerator. Store in an airtight container. You can rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Or you can reheat these zucchini fries in your air fryer set to 400 degrees for 3-5 minutes.

    Do not attempt to reheat fries in the microwave, or they will become a mushy mess.

    a zucchini fry dipped in yum yum sauce.

    🤓 Fun Facts

    How do you keep zucchini fries from getting soggy?

    Follow these instructions, and you've got no worries. But if you are someone who wants to go the extra mile vis a vis zucchini, you can use salt to sweat out some excess liquid. Put the zucchini slices in a colander over a bowl and sprinkle with salt. Let it drain for 1 hour and then rinse off the salt, dry, and continue with the recipe. But like I said, this is not mandatory.

    Is fried zucchini healthier than French fries?

    Yes, zucchini is lower in carbohydrates than potatoes and has more nutritional value. Zucchini also has more fiber, which is a definite plus.

    Can you bake these zucchini fries in the oven instead of using the air fryer?

    Sure. Preheat your oven to 425 degrees F and put a cooling rack on top of a baking sheet. Place the breaded zucchini sticks on the prepared baking sheet and bake for 20-22 minutes until golden and crispy.

    If you like this Air Fryer Zucchini Fries recipe, then you might like my recipes for Air Fried Pickles or Air Fried Fishsticks.

    Fried Zucchini Fries in an air fryer.

    And that's about it for Air Fryer Zucchini Fries.

    This recipe takes a zucchini, which is, let's face it, not a top-shelf vegetable, and elevates it to a savory and crispy app. This is no small feat! And it's all thanks to the miraculous machine: the air fryer. So next time your nosy neighbor turns up with an armload of zucchinis...

    You'll smile and say thank you.

    air fried zucchini fries on a gray plate.
    Big-Chef-Orange-Square

    Ok, chow for now!

    Big-Chef-Orange-Square
    (But let's keep in touch.)

    Print

    📋 Recipe

    Air Fryer Zucchini Fries

    an air fryer filled with breaded zucchini sticks
    Print Recipe

    ★★★★★

    5 from 1 reviews

    Air Fryer Zucchini Fries could not be easier to make.  And they are a tasty way to get some veg into your diet.

    • Author: Emily Krill
    • Prep Time: 5
    • Cook Time: 10
    • Total Time: 15 minutes
    • Yield: 4 servings 1x
    • Category: Appetizer
    • Method: Air Fryer
    • Cuisine: American
    • Diet: Vegetarian

    Ingredients

    Scale

    Zucchini Fries:

    • 2 zucchinis, medium-size
    • 1 large egg
    • ½ cup panko breadcrumbs, or crushed pork rinds if Keto
    • ½ cup parmesan cheese, grated
    • Salt and pepper, to taste
    • Cooking oil spray

    Dipping Sauce:

    • ½ cup mayonnaise
    • 1 teaspoon sugar or sugar-free Swerve Granular
    • ¼ teaspoon ground paprika
    • ½ tablespoon butter, melted
    • 1 teaspoon tomato paste
    • ¼ teaspoon ground cayenne pepper
    • 2-3 tablespoons water as needed to thin the sauce

     

    Instructions

    1. Wash and pat dry the zucchini.  With a sharp chef's knife, cut it in half, then make ½-inch thick sticks by 3-inch long.

    2. Combine the breadcrumbs with parmesan, a pinch of salt and pepper in a shallow bowl, and the beaten egg into another bowl of the same size.

    3. Preheat the Air Fryer to 400ºF.

    4. Dip the zucchini fries in the egg wash, then transfer the pieces with a fork to the breadcrumbs bowl and toss to coat. Gently press the breadcrumbs and transfer them to a clean plate.

    4. In batches, lay the zucchini sticks on a single layer onto the Air Fryer basket and spray with cooking oil. Air fry for 10 minutes until crispy and golden brown.

    5. In a medium-sized bowl, mix all of the dipping sauce ingredients well and serve along with the zucchini fries.

    Notes

    Breading option: For a low carb/Keto version of this dish, simply replace the panko breadcrumbs with crushed pork rinds using the same quantity.

    Nutrition

    • Serving Size: ¼ of a batch
    • Calories: 157
    • Fat: 7
    • Carbohydrates: 14
    • Fiber: 2
    • Protein: 11

    Keywords: Air Fryer Zucchini Fries, Air Fried Zucchini, Breaded Zucchini, Fried Zucchini

    « Keto Angel Food Cake
    Air Fryer Butternut Squash »

    Reader Interactions

    Comments

    1. Cora says

      October 19, 2022 at 8:42 am

      Loved this recipe. Using pork rinds for breading is so creative!

      ★★★★★

      Reply
      • Emily Krill says

        October 19, 2022 at 8:48 am

        Oh, it's not my original idea, but glad you like the recipe.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    a photo of Emily with a cocktail with text that says Hello

    I'm Emily, the diabetic behind Resolution Eats. Many years ago, I made a New Year's resolution to switch to a low carb diet. It improved both my health and my outlook on life. Since then, I've come up with hundreds of Keto recipes for everything from soup to nuts. And this blog is a way for me to share the low carb love. Cheers!

    Media Outlets I've been Featured In

    Popular

    • a Keto Angel Food Cake with a slice cut out of it
      Keto Angel Food Cake
    • a scoop of Keto Rainbow Sherbet
      Easy Rainbow Sherbet
    • a top down view of 4 Keto Waffles
      World's Greatest Keto Waffle Recipe
    • Sugar Free Keto Gummy Bears
      Sugar-Free Keto Gummy Bears
    images of Keto food products with text that says Keto Pantry

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Accessibility Statement

    What is the Keto Diet?

    • A Beginner's Guide

    Contact

    • Contact
    • Media Kit

    DISCLAIMER: I'm a home cook, not a nutritionist, so please take my advice with a grain of salt.  I calculate the nutritional information using the Lose It app, which sometimes contains errors.  You should also know that there are affiliate links on my website, so if you follow them, I'll receive a small commission. 

    Copyright © 2021 Resolution Eats