For those following a ketogenic or low-carb diet, finding satisfying snacks and side dishes can sometimes be a challenge. However, with a little creativity, it's entirely possible to enjoy familiar favorites while staying within your dietary guidelines. Fried zucchini, prepared with a keto-friendly breading, offers a delightful way to enjoy this versatile vegetable.
Why Zucchini is Keto-Friendly
Zucchini is a type of squash that is naturally low in carbohydrates, making it an excellent choice for those adhering to a keto diet. It is also a versatile ingredient that can be prepared in numerous ways, from grilling and roasting to being incorporated into baked goods.
The Appeal of Fried Zucchini
Fried zucchini provides a satisfying crunch and savory flavor that can be enjoyed as a snack, appetizer, or side dish. By using almond flour and Parmesan cheese instead of traditional breadcrumbs, it's possible to create a keto-friendly version that doesn't compromise on taste or texture.
Keto Fried Zucchini Recipes
Here are a few variations of keto fried zucchini recipes, including pan-fried, baked, and air-fried options:
Pan-Fried Zucchini
This method involves coating zucchini slices in a mixture of almond flour, Parmesan cheese, and seasonings, then frying them in a skillet until golden brown and crispy.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Zucchini, sliced into 1/4-inch rounds
- Almond flour
- Grated Parmesan cheese
- Egg, beaten
- Salt and pepper to taste
- Coconut oil or olive oil for frying
Instructions:
- In a small bowl, add water and eggs together and beat well. Set aside.
- In another small bowl, add almond flour and grated Parmesan cheese and mix well.
- Preheat a large skillet (cast iron pan as shown) with a 1/3cup coconut oil on medium high heat. If your pan is larger, you may need to add extra oil. The oil should be deep enough that the slices do not sit on the bottom of the pan directly and need a little oil under them. This helps with sticking.
- Slice zucchini squash into 1/4" slices.
- Dip zucchini slices into egg and then flour mixture, coating both sides. Shake off any excess.
- Using tongs, place round in hot oil and cook for 2-3 minutes on each side until browned.
- USE A METAL SPATULA to flip zucchini over, which helps prevent the flour and parmesan from sticking to the pan and unsticking from the zucchini.
- Drain on paper towels and season with salt. You may need to add more almond flour and grated Parmesan depending on the size of the zucchini or how many batches you want to cook.
Baked Zucchini Fries
For a healthier alternative to frying, zucchini fries can be baked in the oven. This method still achieves a crispy exterior while using less oil.
Ingredients:
- Zucchini, cut into fry shapes
- Almond flour or gluten-free breadcrumbs
- Grated Parmesan cheese
- Egg, beaten
- Italian seasoning
- Garlic powder
- Salt and pepper to taste
- Olive oil spray
Instructions:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Cut the zucchini in half, then in half again, and finally into quarters.
- Crack the egg in a small bowl or container and lightly beat it. Add the parmesan and spices to a separate bowl or container and stir to combine.
- Dip a slice of zucchini in the egg wash and transfer to the parmesan. Use your other hand to coat the zucchini in the cheese and transfer to the baking tray. Repeat this process until all zucchini are coated.
- Arrange the zucchini in a single layer, being careful not to overcrowd them. Spray with oil.
- Lower the oven temperature to 350° F. Bake for 25 to 30 minutes, flipping halfway through to brown both sides.
Air Fryer Zucchini Fries
Air frying offers a quick and convenient way to achieve crispy zucchini fries with minimal oil.
Ingredients:
- Zucchini, cut into fry shapes
- Almond flour
- Grated Parmesan cheese
- Italian seasoning
- Salt and pepper to taste
- Egg, beaten
- Olive oil spray
Instructions:
- Preheat the air fryer to 350° F.
- In a shallow dish, stir together the almond flour, parmesan, Italian seasoning, salt, and pepper.
- In a separate shallow dish, beat the eggs.
- Dip the zucchini in the eggs, and then coat with the breading. Use your hands to press the breading into the zucchini.
- Arrange the zucchini in the air fryer basket, being careful not to overcrowd. Spray the zucchini with oil.
- Cook the zucchini in batches for about 12 to 16 minutes, or until golden brown.
Tips for the Best Keto Fried Zucchini
- Choose smaller zucchini: Smaller zucchini tends to be firmer and holds up better during frying.
- Dry the zucchini: Zucchini has a high water content, so patting it dry before breading can help it crisp up better. Adding salt to the zucchini before frying it allows the zucchini to release some of it’s moisture, so that it fries up a bit more crispy.
- Don't overcrowd the pan or air fryer: Overcrowding can lead to steaming instead of frying.
- Use a metal spatula: As noted, using a narrow metal spatula to flip the fried zucchini helps keep the fried portions onto the zucchini.
- Serve immediately: Fried zucchini is best when served fresh and hot.
Variations and Additions
- Spice it up: Add a pinch of red pepper flakes or cayenne pepper to the breading for a spicy kick.
- Add herbs: Experiment with different herbs like oregano, basil, or thyme in the breading.
- Dipping sauces: Serve with your favorite keto-friendly dipping sauces like ranch dressing, aioli, or marinara sauce.
Serving Suggestions
Keto fried zucchini can be enjoyed as a:
- Side dish with grilled meats or fish
- Appetizer for parties or gatherings
- Snack on its own or with a dipping sauce
Storing Leftovers
Store leftover Fried Zucchini in an air-tight container in the refrigerator. Use within 2 days for the best results. For the crispiest results, reheat them in a 400°F (200°C) oven or air fryer for about 5 to 7 minutes, flipping halfway through. Avoid the microwave, as it tends to make them soggy.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto