These Keto Fried Zucchini Chips are a great low-carb appetizer, snack, or side dish that can be fried in oil or simply baked.
THIS Keto Fried zucchini IS SPONSORED BY OUR FRIENDS AT BOB’S RED MILL. THANK YOU FOR SUPPORTING THE BRANDS THAT MAKE CAST IRON KETO AND OUR MISSION POSSIBLE.
It’s zucchini season and what better way to use up this garden veggie than to make fried zucchini! These Keto Fried Zucchini Chips are super tasty, gluten-free, and perfect for sharing…or not, we won’t judge 😉
Chips or fries?
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.
A note on air-frying
Can these Keto Fried Zucchini Chips be made in an air-fryer? Probably, but we haven’t tested it. If you do, please leave your results in the comments below!
Ingredients in 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 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!
How to make this recipe
- 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 then 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, broiling for the last 2-3 to reach a golden color. Remove from oven and serve immediately with warm marinara.
Tools we used
NUTRITIONAL INFORMATION
As always, you can find the full nutrition info breakdown including the carb count (total carbs and net carbs) at the bottom of the recipe card (listed per serving). You can find the serving size/yield at the top of the recipe card. You should always double-check your ingredients since different ingredients may have different values.
To get a specific serving size you’ll want to weigh the final dish then divide it by the number of servings. We can’t provide this information as your cooking style will vary from ours as well as the brand ingredients you choose to use.
Keto Fried Zucchini
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
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 then 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
Nutritional values are estimates only and do not include carbs from sugar alcohols.
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!
I do not have a cast iron sheet. Can I use a regular sheet or a cast iron skillet?
You can definitely use a regular sheet pan, we’d suggest lining it with parchment if it’s not non-stick though.