I get a lot of recipe requests on the blog — cookies, pizza, anything carb — but the request I get most frequently is for low carb french fries.
More specifically, low carb french fries that have nothing to do with cauliflower. (I get it, a lot of us are over that trend!) Well friends, if I’m singing your tune, then this article is for you. Because I too, or should I say, I did miss french fries — those warm, salty, dippable, greasy, crunchy outside, soft inside little treats. How could any low carb-er not?
Then, I made these zucchini fries. Without a doubt, these are the low carb french fries I had been looking for. Everything I love about traditional fries and more! The only thing missing is that nasty, guilty, greasy feeling you have after eating them — because these low carb french fries are guilt free. And boy I have to say, I don’t miss miss that feeling.
Needless to say, I’m not ever going back. These low carb french fries are here to stay, and I can’t WAIT to share this recipe with you! Now, let’s get baking.
Carbs in French Fries (the traditional ones)
It’s always fun to compare the carbs in the traditional vs low carb recipe to show just how many carbs we’ll be saving! In a medium serving, there are 48.5 grams of carbs in french fries — plus 17.2 grams of fat and 4 grams of protein.
Here’s how we’ll be switching the ingredients to get that carb count down! First and foremost, we’ll swap russet potatoes with zucchinis — potatoes have 27 grams of carbs per cubed cup, while zucchinis have 3.8 grams of carbs. That’s already a 23.2 gram savings!
We’ll also be coating these in an egg wash and parmesan cheese. This doesn’t do much for the carbs in french fries, but it’ll add a decent amount of protein to our fries! Parmesan has 10 grams of protein per ounce.
Not to mention, traditionally fries are deep fried in all sorts of nasty oils — while these low carb french fries are baked in the oven. Less oil, less fat, lower in carbs and higher in protein. Win, win win!
Zucchini fries are typically coated with a hefty amount of panko — which is high in carbs. But why waste your carbs on panko when you can use a delicious parmesan cheese crust? I’ll take flavor over carbs anyday! Now, enough with the nutrition, let’s talk about the fun stuff…
Low Carb Fries Variations
These low carb fries are crazy customizable, and can work with whatever dish you’re serving! I opted for an Italian seasoning coating on these low carb french fries, but that can be swapped with whatever you prefer. Here are some ideas:
- Plain Salt + Pepper: Let the sauce (ideas below) and cheese do the flavoring!
- Fresh Garlic
- Cajun Seasoning
- Old Bay Seasoning
Now The Fun Part, Keto Fries Sauces
I knew these keto fries were meant to be when I tasted them without sauce and loved them just as much. Because let’s be honest, fries are great, but they’re way better dipped in that high carb sauce! If you’re looking for something delicious to dip your low carb french fries in, there are tons of low carb recipes to use instead:
You can even make or buy aioli that matches your seasoning: Pesto, wasabi, garlic, sriracha, you name it! Check out how easy this stuff is to throw together!
Alternative Keto French Fries
If I somehow haven’t sold you on these keto french fries, and you’re looking for alternative low carb french fries, there are plenty of low carb veggies you can slice up and work into some salty-crunchy-goodness.
In making your own low carb french fries, there are 2 parts to consider: what you’re coating and what you’re coating with. As far as the coating goes, your low carb options are:
- Pork Rinds
- Almond Flour
As far as what you’re coating, your safest bet will be low carb vegetables. There are a handful of tasty options:
- turnip fries
- swede fries
- portobello fries
- avocado fries
- eggplant fries
- green bean fries
- low carb rutabaga fries
I get a lot of questions about keto jicama fries. I have yet to try these as 1 cup of jicama has 10.5 grams of carbs (only 2 grams of fiber) which is much higher than these keto zucchini fries, or most of my low carb snacks!
Low Carb French Fries Recipe
This low carb french fries recipe is like a warm batch of gourmet fries you can only get at fancy restaurants — covered in parmesan and fresh parsley. Except you made them, in your oven, for a fraction of the carbs (and cost!).
I can’t wait to hear what you think, what seasoning you use and what you dip these low carb french fries into! If you’ve tried any keto fries reddit, or atkins french fries, let me know in the comments below. I’d love to know how it went!
Low Carb French Fries
- 3 Zucchini
- 2 Eggs
- 1 1/2 Cup Parmesan Cheese , grated
- 1 Tablespoon Italian Seasoning
- Fresh Parsley , optional
Preheat oven to 375 degrees and spray a baking sheet with nonstick spray.
Cut the tops off the zucchini. Then cut in half widthwise and quarter lengthwise.
Place parmesan and Italian seasoning in a food processor, and “pulse” until the ingredients have combined and the parmesan resembles a small grain (this will ensure more parmesan on your zucchini!).
Place the parmesan and seasoning in a wide bowl.
In a second wide bowl, beat the eggs.
Working in batches, dredge the zucchini into the eggs, then into the parmesan. Press to coat thoroughly.
Place zucchini on baking sheet, and bake for 20-22 minutes, or until the parmesan starts to brown.
Serve warm and sprinkled with fresh parsley. Enjoy!
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Nutrition information will vary based on the specific products. To be safe, check the nutrition facts labels of your products. Optional object listed above have been left out of nutritional data.