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Keto zucchini fries with spicy tomato mayo

Keto zucchini fries with spicy tomato mayo

Oh, yeah. Dig into these crispy keto oven-fried delights! The batter adds just the right touch of flavor and crunch. And our sauce is boss, so don't forget to dip 'em.
May 13 2017 by , photo by , nutritional review by in Recipes, Side dish

Keto zucchini fries with spicy tomato mayo

Oh, yeah. Dig into these crispy keto oven-fried delights! The batter adds just the right touch of flavor and crunch. And our sauce is boss, so don't forget to dip 'em.
USMetric
4 servingservings

Ingredients

Zucchini fries
  • 2 lbs 900 g zucchini
  • 1 cup (4 oz.) 240 ml (110 g) almond flour
  • 5 oz. 140 g grated parmesan cheese
  • 1 tsp 1 tsp onion powder
  • ½ tsp ½ tsp ground black pepper
  • 2 2 eggeggs
  • 3 tbsp 3 tbsp olive oil
Spicy Tomato Mayo
  • 1 cup 240 ml mayonnaise
  • 1 tsp 1 tsp tomato paste
  • ½ tsp ½ tsp tabasco or cayenne pepper
  • salt and ground black pepper to taste
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Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Mix together the ingredients for the tomato mayo and refrigerate.
  2. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  3. Crack the eggs into a shallow bowl and whisk until smooth.
  4. Mix almond flour, parmesan cheese and spices in another bowl.
  5. Cut the zucchini into sticks. Remove the seeds (or leave them—your choice).
  6. Dredge the zucchini sticks in the almond flour mixture until they are completely covered. Dip them in the egg batter and then again in the almond flour mixture.
  7. Place the zucchini sticks on the baking sheet and drizzle on the olive oil. Bake in the oven for about 20-25 minutes or until the fries have browned nicely. Serve with the spicy tomato mayo.

Tip!

Open your mind to all the veggie fry possibilities... asparagus, green beans, and wax beans are yummy options. All add a festive side of 'crunch' to our tasty hamburger.

More side dish recipes

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37 comments

  1. 1
    Sarah
    May 13 2017
    These look amazing! Guess what we are having for dinner tomorrow!
  2. 2
    Elle
    May 13 2017
    I'm looking forward to trying this recipe and I love all the different mayo recipes you have created, many thanks.
  3. 3
    Anne
    May 13 2017
    My daughter has a nut allergy but is doing LCHF with me. We have quinoa flour, hemp flour and chickpea flour. Which would be the lowest carb substitute for the almond flour? (We also have coconut flour, which she can have, but find it imparts too much of a flavour to work with Parmesan.) Ideas for substitutions?
    Reply: #4
  4. 4
    Reply to comment #3 by Anne
    Deanna
    May 19 2017
    They say peas and quinoa(grains) are not good for lchf. I only know of the coconut flour and almond flour. Did you text it with the coconut flour?
  5. 5
    Ana
    August 9 2017
    They look good (and smell even better), but the taste is extremely bland and unsatisfying. I really wanted to like these but it simply felt like I was eating poached asparagus. I gave the recipe two stars- one because of the aspect of the "fries", and the second one because I like DietDoctor too much.
    Reply: #19
  6. 6
    Jesika
    January 26 2018
    How do you know how many a serving is?
  7. 7
    Dave
    May 7 2018
    These are spectacular. Ana here remarked they were bland so I kicked 'em up by adding some powdered garlic and cayenne to the coating mix. Skipped this sauce and instead used up my leftover spicy sauce from the shrimp cocktail recipe. I cut zucchini chunky so they'd still have some body after cooking. Wow - delicious! Thank God with these very adaptable recipes, I can still engage my passion for cooking and do still lose weight with keto.
  8. 8
    Jan
    May 10 2018
    Have to say, I have been having an amazing time trying out all these new recipes ? I tried these for supper this evening and they were okay. I’m sure they would have been much better if I hadn’t substituted coconut flour for the almond flour (ran out). Should have read the comments before I started☹️ Not a great flavour combination. Will also add some spicy seasonings next time as well.
  9. 9
    Amber
    June 11 2018
    Mirroring another commenter - what is a serving size? Also does the nutritional information include the information for the mayo?
    Reply: #10
  10. 10
    Reply to comment #9 by Amber
    Peter Biörck Team Diet Doctor
    June 11 2018
    Hi Amber!

    Serving size:
    Choose "1" serving (in drop-down menu, above ingredients header).

    Nutritional info for mayo should be included.

    Mirroring another commenter - what is a serving size? Also does the nutritional information include the information for the mayo?

  11. 11
    Peta Parkhouse
    July 4 2018
    Wow this sit e has some awesome recipes I didn’t realize I could eat on low carb especially the veg options

    Thanks
    Peta

  12. 12
    Linda G
    July 11 2018
    Had these tonight with freshly made bacon cheddar hamburgers Walmart but I sliced them into chips and loved the one crispy side, next time I’m flipping them for extra crispy! A little bland but surgarfree ketchup wasn’t to bad with them
    Baked for about 25 mins. On one side next time 10 mins ea. side
  13. 13
    Lisa W
    July 28 2018
    Those that have made these... would adding seasoning directly on the zucchini help give the flavor a punch, before dredging? I want to try these but I need lots of flavor in order to like/enjoy anything.
  14. 14
    Chris
    August 13 2018
    These were awesome. Yes, by themselves the zucchini steaks are bland but they are a perfect match for a flavored mayo. I did my mayonnaise with chili powder ( I don’t like heat but use enough to flavor), onion powder and lime juice.
  15. 15
    Sheila Bock
    September 17 2018
    Amazing without the almond flour, when just coated with fresh shredded parm(not bagged) and spices. Still crispy and great with the sauce. I don’t even want regular French fries after these!
  16. 16
    Kayla
    October 23 2018
    I do wonder, Can these be deep fried or pan fried for additional crispiness?
  17. 17
    Charlene
    October 28 2018
    Does anyone know the nutritional value without the mayo dip?
  18. 18
    Tracy
    February 13 2019
    The flavor was fine but I couldn't get the breading to stay on the fries! So frustrating. Anyone have any tips?
  19. 19
    Reply to comment #5 by Ana
    Nicholas
    February 14 2019
    Mine tasted like Parmesan heaven!
  20. 20
    Michelle Renee Wilkerson
    February 22 2019
    I definely think you have to salt the zucchini first! I added more spices to the dry mix (Italian seasonings, cayenne, garlic, black pepper), then instead of baking them, I fried them in a deep dish pan to fry them in coconut oil—wanted to make them extra Keto. They were perfectly crisp on the outside and soft on the inside more of a tater-tot consistency. My hubby loved them!
  21. 21
    Diana Elena
    June 13 2019
    can you please stop with the mililitres? everybody uses grams. how am i supposed to measure mililiters of parmesan? is not liquid!!!!!
    Reply: #22
  22. 22
    Reply to comment #21 by Diana Elena
    Kristin Parker Team Diet Doctor
    June 14 2019

    can you please stop with the mililitres? everybody uses grams. how am i supposed to measure mililiters of parmesan? is not liquid!!!!!

    225ml of parmesan cheese is approximately 75g. Unfortunately, the use of mililiters comes from converting the recipe from the American version, where cups/volume is frequently used to measure dry goods in recipes.

  23. 23
    Joy
    July 18 2019
    Mine turned out good but didn't look like the picture at all. They just looked breaded, not shiny and crunchy like the picture. Those look like they were fried and not baked. Do you have any suggestions - the parm I used was the kind you shake on a pizza slice - so not sure if that was the difference. The second dredge also makes it clumpy, the picture looks very light.
  24. 24
    Chantel
    October 10 2019
    these were good, not as crisp as the picture, but still tasty. I used the leftover dredging almond flour mix and egg to make mug bread. So tasty with the parmesan and onion powder, and it didn't go to waste.
  25. 25
    Francat
    March 5 2020
    Looked and smelled great. But like others, the dry breading quickly became sticky dough, which made it hard to dip the sticks in. More work than I thought, but likely will try again. Will likely dip the sticks in egg then place on parchment tray then saturate in the breading.
  26. 26
    lauramb1994
    July 12 2020
    These were a little disappointing. I followed what some others suggested. Added extra seasoning and I tried frying them in coconut oil. I think fresh out of the pan, hot, and with the spicy mayo, they were acceptable. But nothing to get excited about. I did like the spicy mayo, though, and used it on my burger. My kids requested that I just go back to preparing zucchini the way they like it, sliced and sauteed in butter till turning brown, then sprinkled with parmesan cheese just before serving. So much easier and a lot less mess.
    Reply: #27
  27. 27
    Reply to comment #26 by lauramb1994
    Kerry Merritt Team Diet Doctor
    July 12 2020

    These were a little disappointing. I followed what some others suggested. Added extra seasoning and I tried frying them in coconut oil. I think fresh out of the pan, hot, and with the spicy mayo, they were acceptable. But nothing to get excited about. I did like the spicy mayo, though, and used it on my burger. My kids requested that I just go back to preparing zucchini the way they like it, sliced and sauteed in butter till turning brown, then sprinkled with parmesan cheese just before serving. So much easier and a lot less mess.

    Sorry they didn't work out for you, but glad you discovered the spicy mayo!

  28. 28
    Mel
    August 28 2020
    Is it the onion powder that makes the carb amount so high? What about leaving that out, and the almond meal and base it on the parmy cheese? Might be less carbs and tastier?
    Reply: #29
  29. 29
    Reply to comment #28 by Mel
    Kristin Parker Team Diet Doctor
    August 28 2020

    Is it the onion powder that makes the carb amount so high? What about leaving that out, and the almond meal and base it on the parmy cheese? Might be less carbs and tastier?

    The zucchini itself and the almond flour are likely the largest contributor to the carb counts for this recipe.

  30. 30
    ktbarrios
    August 30 2020
    these didn't work for me. The taste was bland and I think I used too much breading. They weren't crispy either.
    Reply: #31
  31. 31
    Reply to comment #30 by ktbarrios
    Kerry Merritt Team Diet Doctor
    August 30 2020

    these didn't work for me. The taste was bland and I think I used too much breading. They weren't crispy either.

    So sorry these didn't work for you!

  32. 1 comment removed
  33. 33
    Mary
    January 17 2021
    the oil? where does it belong? with the egg? in the pan?
    Reply: #34
  34. 34
    Reply to comment #33 by Mary
    Kerry Merritt Team Diet Doctor
    January 17 2021

    the oil? where does it belong? with the egg? in the pan?

    Hi, Mary! You will use it to drizzle over the zucchini sticks before baking. (See Step 7.)

  35. 35
    Leah
    October 28 2021
    Next time I make these, I'm going to keep the cheese/flour mixture in its own separate bowl and only sprinkle a little into another bowl as needed. I made the mistake of dredging back and forth between two bowls and basically ruined my cheese mixture by the end.
    My fingers and my cheese dredge was a gloppy mess by the time I got to my last zucchini's, I was walking around like a surgeon.
    I also cut them into steak fry size, so had many more to cover.
    For my oven, (as we all know, time is a guide on a recipe not set in stone) my oven runs lower temp than standard so I had to cook them longer to get them crisp).
    They were good, I liked the dip ( I jazzed it up a bit with peppers and spices), Im looking forward to cooking them again.
    Thank you for having so many interesting vegetarian keto dishes. I really appreciate it.
    Reply: #36
  36. 36
    Reply to comment #35 by Leah
    Kristin Parker Team Diet Doctor
    October 28 2021

    Next time I make these, I'm going to keep the cheese/flour mixture in its own separate bowl and only sprinkle a little into another bowl as needed. I made the mistake of dredging back and forth between two bowls and basically ruined my cheese mixture by the end.
    My fingers and my cheese dredge was a gloppy mess by the time I got to my last zucchini's, I was walking around like a surgeon.
    I also cut them into steak fry size, so had many more to cover.
    For my oven, (as we all know, time is a guide on a recipe not set in stone) my oven runs lower temp than standard so I had to cook them longer to get them crisp).
    They were good, I liked the dip ( I jazzed it up a bit with peppers and spices), Im looking forward to cooking them again.
    Thank you for having so many interesting vegetarian keto dishes. I really appreciate it.

    Thank you for sharing your tips.

  37. 37
    Hannah
    March 3
    I really really wanted to like these. I had some zucchini in the fridge that wasn't being used for any recipes these week so I thought I'd do them as a side to burgers. I tried adding garlic powder and paprika to the breading, which did go a lovely crispy texture by the way.

    The texture of these was pretty good, but unfortunately I don't think zucchini is the right vegetable for it. When cooked they go quite soft inside and because it's such a mild flavoured vegetable even with the extra flavour in the breading they just tasted a bit boring. After 4/5 of them I was sick of the bland flavour and couldn't finish them.

    There are some recipes zucchini works great for (usually as a pasta sub) but unfortunately I think for fries I'll stick to turnip/rutabaga. The breading might be great to make halloumi fries though, I think I'll try that next week.

    Reply: #38
  38. 38
    Reply to comment #37 by Hannah
    Kerry Merritt Team Diet Doctor
    March 3

    I really really wanted to like these. I had some zucchini in the fridge that wasn't being used for any recipes these week so I thought I'd do them as a side to burgers. I tried adding garlic powder and paprika to the breading, which did go a lovely crispy texture by the way.
    The texture of these was pretty good, but unfortunately I don't think zucchini is the right vegetable for it. When cooked they go quite soft inside and because it's such a mild flavoured vegetable even with the extra flavour in the breading they just tasted a bit boring. After 4/5 of them I was sick of the bland flavour and couldn't finish them.
    There are some recipes zucchini works great for (usually as a pasta sub) but unfortunately I think for fries I'll stick to turnip/rutabaga. The breading might be great to make halloumi fries though, I think I'll try that next week.

    Thanks for your feedback!

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