Cast Iron Keto
menu icon
subscribe
search icon
×

Keto Zucchini Chips (Baked or Fried) 🍟

Cast Iron Keto
by
Updated:
3 Comments
5 from 1 votes

Jump to Recipe Print Recipe

Introducing our Keto Fried Zucchini, a taste of Italy at its finest. Baking in the oven, these zucchini bites fill the air with an irresistible aroma. They're the ideal indulgence—a crunchy appetizer, side dish, or snack. Enjoy these flavorful chips while keeping your carb count in check. Let's dive into keto perfection!

This recipe is sponsored by Bob's Red Mill. Thank you for the support and your most-amazing product Super-Fine Almond Flour.

Jump to:

Preparation and cooking overview

Making these crunchy chips is a breeze! Mix almond flour, parmesan cheese, and Italian seasoning, and dip the zucchini slices into the flour mixture and almond milk. Bake them in the oven for 30 minutes.

Chef's note

Enhance the flavor profile of these chips by experimenting with different seasonings. Add a pinch of smoked paprika or a dash of cayenne pepper for a hint of smoky or spicy kick. Get creative with your dips, too—try a creamy garlic aioli or a tangy Greek yogurt dip to take these koto-friendly chips to new heights of deliciousness!

  • Prep Time: 15 minutes
  • Cooking Time: 30 minutes
  • Total Time: 45 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 6 Servings

For more inspiration check out our Snacks recipe.

🍟 Ingredients for this keto-fried zucchini recipe

  • 3 large zucchini, cut into ¼" rounds
  • 1 cup Bob's Red Mill Super-Fine Almond Flour- this is our go-to almond flour as it's blanched and very finely ground, so it sticks really well for breading!
  • ¼ cup grated parmesan cheese - regular or vegan [for a vegan option, we like VioLife]
  • 1 cup unsweetened plain almond milk
  • 1 tablespoon cornstarch - this affects the net carbs by a very negligible amount, and you'll even have some of the slurry mixture left over.
  • ½ teaspoon garlic salt (or garlic powder + sea salt)
  • 1 tablespoon Italian seasoning
  • Cooking spray (or avocado oil if frying and not baking)
  • Marinara, for serving - be sure to opt for a sugar-free kind or make your own!

Ingredient substitutions

  • Almond flour: Replace it with an equal amount of coconut flour or ground flaxseed meal for a nut-free option.
  • Parmesan cheese: You can substitute it with Pecorino Romano cheese.
  • Unsweetened plain almond milk: Go for unsweetened coconut milk or cashew milk for an almond milk substitute.
  • Cornstarch: Replace it with an equal amount of arrowroot powder or Xanthan gum.
  • Italian spices: Feel free to play around with different herb and spice combinations instead of Italian seasoning.
  • Cooking spray: You can use a small amount of keto-friendly oil if you don't have cooking spray.
  • Marinara sauce: Opt for keto-friendly tomato sauce or tomato basil pesto if you don't have marinara sauce. Also, you can use low-carb dipping sauces like ranch dressing, garlic aioli, or chipotle mayo.

Additional ingredients

  • Fresh basil leaves: Add some fresh basil leaves as a garnish to enhance the flavor and aroma of this dish.
  • Red pepper flakes: For a touch of heat and extra flavor, sprinkle some red pepper flakes over the zucchini.
  • Chopped fresh parsley: Top off the zucchini with a generous sprinkle of freshly chopped parsley.
  • Lemon wedges: Squeeze fresh lemon juice over the baked zucchini before serving to add a tangy and refreshing element.

Cooking tools required

To make this Keto Fried Zucchini Chips, you will need the following tools:

Tools substitute options

  • Whisk: You can use a fork if you don't have a whisk.
  • Cooking spray: If you don't have cooking spray, lightly brush the cast-iron pan or baking sheet with a small amount of oil.

How to make Fried Zucchini Chips: step-by-step guide

Cooking methods

  • Baking

Preparation steps

  1. Gather and measure all the ingredients required for the recipe.
  2. Cut the zucchini into ¼-inch thick rounds, and make sure to wash them thoroughly. Remove the ends of the zucchini before slicing to ensure uniform pieces.
  3. Place the Bob's Red Mill Almond Flour on a plate. Mix in the parmesan cheese, Italian seasoning, and garlic salt.
  4. In a shallow bowl, whisk together the unsweetened plain almond milk and cornstarch until they are thoroughly combined. This mixture will serve as a binding agent for the coating to adhere to the zucchini slices.

Cooking instructions

  1. Preheat oven to 425°F (220°) and spray a cast-iron sheet pan with cooking spray.
  2. Dip each piece of squash into the flour mixture, dunk it into the almond milk, then dredge through the flour again.
  3. Carefully place each piece onto the sheet pan in a single layer. Spray the tops with cooking spray and transfer them to the oven.
  4. Bake for 30 minutes. Remove from oven and serve immediately with warm marinara.

Chef's pro tip

A common mistake when making these chips is not drying the zucchini before coating them. Excess water content leads to soggy chips. To prevent this, make sure to pat dry the zucchini rounds with paper towels or a clean kitchen towel before dipping them in the flour mixture.

What to serve with keto fried zucchini recipe?

Pair these zucchini chips with the following dip or sides:

  • Arugula Salad: Create a delightful Keto Arugula Salad as the star. Explore a medley of fresh vegetables, add a touch of dressing, and season to your preference.
  • Grilled chicken or fish: Marinate your chicken in your favorite low-carb sauce, then grill until fully cooked and juicy, ensuring a delicious low-carb meal. Or you can serve it with this simple Broiled Salmon recipe.
  • Creamy avocado dip: Blend ripe avocados with lime juice, cilantro, garlic, and salt until smooth for a creamy, delicious, and keto-friendly dip.
  • Marinara sauce: The rich and tangy flavors of marinara sauce can complement the crispy and savory zucchini chips. Simply sauté onion and garlic, add crushed tomatoes, basil, and oregano, and simmer for 20 minutes.

How to make it healthier

  • Opt for organic vegetables and shop locally!
  • Opt for homemade dipping sauces, which allow you to control the quality and reduce unnecessary additives or preservatives.

Time-saving tips

  • Use a large sheet pan lined with parchment paper for quicker, easier, and even baking.
  • Double the recipe and fry in batches if you have a larger crowd or want leftovers for later.
  • Use store-bought keto-friendly options, but double-check if it is low-carb or not.

What can I prepare ahead of time?

  • Prepare the coating mixture and store them separately in airtight containers in the refrigerator until you cook.
  • If you are making homemade dipping sauce, prepare it ahead of time and store it in a sealed container in the refrigerator.

Storage and reheating instructions

Storage instructions

To store these zucchini chips, you can use the following:

  • Refrigerator: Allow the chips to cool first. Then, transfer them to an airtight container or a resealable bag and store them in the fridge for up to 3-4 days.
  • Freezer: It's best to freeze them before baking. Arrange the coated but unbaked zucchini rounds on a baking sheet lined with parchment paper and place it in the freezer. Once the zucchini slices are frozen, transfer them into a freezer-safe container or zip-top bag. They will be good for up to 2-3 months.

 Reheating instructions

  • Stovetop: Heat a skillet or frying pan over medium heat and add a small amount of cooking oil. Place the oven-fried zucchini in the pan and cook for a few minutes on each side.
  • Microwave: Place a portion of the zucchini on a microwave-safe plate. Microwave on high for 1-2 minutes or until they are heated through.
  • Oven: Preheat the oven to 400°F (200°C), place the zucchini on a baking sheet lined with parchment paper, and bake for 10-15 minutes.

Recipe wrap-up and conclusion

Our Keto Fried Zucchini will satisfy your cravings for chips. They are a perfect snack to enjoy while watching a TV show or cheering for your favorite team during a game.

Enjoy a delightful crunch satisfying your taste buds with every bite. And the cool part is you can pair these chips with marinara sauce or dipping of your choice.

Frequently asked questions

Zucchini is a fantastic low-carb vegetable that fits perfectly into a ketogenic diet. These fries are an excellent choice for the keto diet, especially if baked and not deep-fried.

You can easily make these zucchini chips into zucchini fries! Instead of slicing the zucchini into rounds, simply cut it into fry shapes. The method and the bake time will be the same.

There are 9g carbs (6g net carbs) in our recipe. The number of carbs in keto zucchini fries can vary depending on the ingredients and quantities used. Check our recipe card for more information on the nutritional value of this dish.

Yes, if you prefer a fried chips, you can fry the coated zucchini rounds in hot oil until they turn golden and crispy. But this does increase the calorie content. So, think wisely and choose the cooking method.

For the perfectly coated zucchini fries, ensure the zucchini rounds are dry before dipping them in almond flour. Coat each round evenly, pressing the coating gently to help it stick. After placing the coated zucchini on a baking sheet, spray them with cooking spray for crispier chips.

Yes, you can use an air fryer to cook the zucchini fries. Preheat the air fryer, arrange the coated zucchini rounds in a single layer in the basket, and cook at the recommended temperature and time for crispy results.

To avoid burnt zucchini fries, monitor the cooking time and temperature. If these chips are browning too quickly, lower the oven temperature or shorten the baking time. Also, make even zucchini slices that are not overly thin, as thinner slices can cook faster and potentially burn.

📖 Recipe

Keto Fried Zucchini

These Keto Fried Zucchini Chips are a great low-carb appetizer, snack, or side dish that can be fried in oil or simply baked.
5 from 1 vote
Print Rate Pin Recipe
Course: Appetizer, Side Dish, Snack
Cuisine: Italian
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Calories: 153kcal

Ingredients

  • 3 large zucchini cut into ¼” rounds
  • 1 cup Bob's Red Mill Super-Fine Almond Flour
  • ¼ cup grated parmesan cheese
  • 1 cup unsweetened plain almond milk
  • 1 tablespoon cornstarch
  • ½ teaspoon garlic salt
  • 1 tablespoons Italian seasoning
  • Cooking spray
  • Marinara for serving
US Customary - Metric

Instructions

  • Preheat oven to 425° F and spray a cast-iron sheet pan with cooking spray.
  • Place the Bob’s Red Mill Almond Flour on a plate. Mix in the parmesan cheese, Italian seasoning, and garlic salt. In a shallow bowl, whisk together the almond milk and cornstarch.
  • Dip each piece of squash into the flour mixture, dunk into the almond milk then dredge through the flour again.
  • Carefully place each piece onto the sheet pan in a single layer. Spray the tops with cooking spray and transfer to the oven.
  • Bake for 30 minutes. Remove from oven and serve immediately with warm marinara.

Nutrition

Nutrition Facts
Keto Fried Zucchini
Amount Per Serving
Calories 153 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 4mg1%
Sodium 320mg14%
Potassium 272mg8%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 3g3%
Protein 7g14%
Vitamin A 246IU5%
Vitamin C 18mg22%
Calcium 165mg17%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.

 

«
»

Reader Interactions

Comments

  1. Wayne says

    I do not have a cast iron sheet. Can I use a regular sheet or a cast iron skillet?

    Reply

    • Cast Iron Keto says

      You can definitely use a regular sheet pan, we'd suggest lining it with parchment if it's not non-stick though.

      Reply

  2. Michelle says

    I add about a Tablespoon of garbanzo bean flour to the milk mix and replace the cheese with some nutritional yeast, and it turns out well!

    Reply
5 from 1 vote (1 rating without comment)

Leave a Reply

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

Recipe Rating