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This crispy veggie treat gives you all the crunch and flavor of regular fries without messing up your keto plan. The zucchini stays nice and soft inside while the cheese forms a super crunchy outer layer that'll keep you coming back for more.
I whipped these up for the first time when I started eating keto and couldn't stop thinking about restaurant fries. They were such a hit that my family now asks for them every week without fail.
Ingredients
- Fresh zucchini: forms the base of our snack; go for medium-sized ones as they've got the tastiest, most pleasing texture
- Egg whites: act as the glue that makes everything stick to your zucchini pieces just right
- Parmesan cheese: delivers that amazing crunchy exterior; grab the freshly grated stuff for best results
- Cajun seasoning: brings a spicy punch that makes these stand out from regular fries; add more or less depending on how spicy you like things
Step-by-Step Instructions
- Prep the zucchini:
- Slice your zucchinis into skinny fry-shaped pieces about 1/4 inch thick for the right mix of crunch and tenderness. Let them sit out for 15 minutes or dab them with paper towels. This gets rid of extra moisture that would make your fries all soggy.
- Create your dipping stations:
- Beat the egg whites and 1 teaspoon of Cajun seasoning in a shallow bowl until they're bubbly. In another shallow bowl, mix the Parmesan cheese with 1 tablespoon of Cajun seasoning, stirring well to spread the spices all through.
- Coat the zucchini:
- Take each zucchini strip and dunk it first in the egg white mix, making sure it's fully covered. Then roll it in the Parmesan mixture, pressing lightly so the coating sticks all over. Lay them on a baking sheet lined with parchment, keeping space between each piece.
- Bake to perfection:
- Cook in a 425°F oven for about 30 minutes. Flip each fry halfway through cooking so they brown evenly and get super crispy all around. They're done when they turn golden brown and crunchy.
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I stumbled on using Cajun seasoning by pure chance when I ran out of Italian one day and had to get creative. That little bit of heat and rich flavor turned these from just okay to totally addictive.
Avoiding Soggy Fries
The trickiest part with zucchini fries is dealing with all the water they contain. After you cut your sticks, sprinkle them lightly with salt and let them rest for 15-20 minutes. This pulls out extra moisture that you can then wipe away with paper towels. It might seem like a pain, but it's what stands between you and perfectly crispy fries instead of sad, limp ones.
Serving Suggestions
These zucchini treats go great with all kinds of dips besides Cajun aioli. Give them a try with plain garlic aioli, ranch, or even mayo mixed with sriracha. They work as party starters, alongside your burger, or just by themselves while you're watching TV. I love putting them in little paper cones with parchment inside to make them feel like real restaurant fries.
Make Ahead Tips
You can get these fries ready up to the coating part and keep them in the fridge for up to 12 hours before you bake them. Just put them on a baking sheet, cover them loosely with plastic wrap, and stick them in the fridge. When you're ready to cook, just pop them straight from the cold fridge into the hot oven. This works great for parties when you don't want to do everything at the last minute.
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Frequently Asked Questions
- → What’s the trick to crispy zucchini sticks?
Dry the zucchini slices well before coating. Bake on a single layer, flipping halfway through, for best results.
- → Can I skip the Parmesan cheese?
Sure, swap it with almond flour or crushed pork rinds for a low-carb substitute.
- → What dips go well with zucchini fries?
You’ll love them with ranch, Cajun aioli, or marinara sauce.
- → Are zucchini fries make-ahead friendly?
The fries are best fresh, but you can prep the zucchini and coating early to bake when needed.
- → How can I stop them from getting soggy?
Dry the zucchini slices thoroughly and avoid piling them up on the baking tray to keep them crispy.