Say goodbye to the potato fries and hello to low-carb zucchini fries! Why? Because they make an excellent alternative to heavy-carb meals and nourish the body inside out. Before starting with the recipes to make zucchini fries, let’s check out the benefits zucchini brings your way.
What Are The Health Benefits Of Zucchini?
Zucchini doesn’t only make delicious snacks; there are plenty of possible health benefits associated with consuming zucchini. A few of those are:
Antioxidants are compounds from plants that help to keep the body protected from damage caused by free radicals. Carotenoids are one of the main antioxidant components in zucchini which includes zeaxanthin and lutein (1).
These may benefit your skin, heart, and eyes, and might protect against certain cancers (2).
Zucchini is known to create a healthy digestive system. It is rich in water and softens stools, making them easier to pass and minimizing the chances of constipation (3).
Zucchini also adds soluble and insoluble fibers to the body. The insoluble fibers add more bulk to the stools and allow the food to move around the body quickly (4). Meanwhile, the soluble fiber nourishes the beneficial bacteria that live in the gut. These are friendly bacteria that nurture the gut cells (5).
Improved Heart Health
Research shows that people consuming more fiber may have lower risk of heart disease (6). Zucchini is also rich in potassium, which may reduce blood pressure by helping to regulate fluid balance in the body. Healthy blood pressure is linked with a lower probability of stroke and heart disease (7).
Zucchini has high water and low caloric content. Besides this, the fiber in zucchini may help reduce hunger (8).
A high consumption of fruits and vegetables is linked with a slower pace of weight gain and may help to shed some pounds (9).
Besides these, zucchini brings many other perks for its regular consumers. The nutrients in zucchini may contribute to improved thyroid function, a healthy prostate, and bone health. These give us all the more reasons to eat low-carb zucchini fries.
How To Make Low-Carb Zucchini Fries?
Fries are one of the ways to increase zucchini in your diet. Although plenty of other recipes use zucchini, fries have been a crowd-pleaser for their easy recipes and world of flavors.
Here are some recipes you can follow to maintain the zucchini fries’ low-carb content:
Keto Zucchini Fries
This recipe uses an air fryer instead of deep frying to limit the added fat. Not to mention how deep frying is annoying for some people because they hate dealing with leftover oil. A low-carb zucchini fries air fryer recipe is their ultimate knight in shining armor.
Who knew that eating scrumptious fries would be so quick and mess-free?
To prepare this recipe, you need:
- 2 large zucchini – cut into fries-like strips
- ¾ cup of Parmesan – powdered Parmesan to add crispness and flavor
- ½ cup of Almond Flour – Almond flour will work as a low-carb breading that adds a crunchy fried flavor
- 2 lightly beaten Eggs – to bind Almond flour with the fries
- Avocado Oil Spray – this is to be sprayed on the air fryer
- Seasoning as per taste – a blend of salt, onion powder, and garlic powder
Once you have arranged all the ingredients, it is time to cook them and enjoy the most delicious low-carb, air fryer zucchini fries.
Here is what you have to do:
- For starters, you should slice the zucchini into half-inch strips that are four-inch long. Try keeping the size equal so they are already at the same time.
- Add Parmesan cheese, almond flour, and all seasonings in the same bowl and blend the mixture well. Then, crack an egg in a separate bowl. Begin dipping every Zucchini strip into the egg and then rolling it into a low-carb breading.
- When the zucchini fries are prepared, add them to the air fryer basket and spray avocado oil generally. Check the fries and pull them out once they seem all set to eat.
A recipe for zucchini doesn’t get easier than this. This is particularly easy as it is air fried instead of frying in an oil pan.
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Baked Keto Zucchini Fries
Oven-baked zucchini fries are another healthy variant of this nutritious powerhouse. They are also called keto fries because they are low-carb and don’t need any special ingredients.
It will hardly take half an hour to prepare this appetizer, but it will excite your taste buds with its superb flavors.
To prepare baked zucchini fries’ low-carb serving, you need to get the following:
- 2 large zucchini cut into strips
- 2 lightly beaten eggs
- ½ cup of almond flour
- ½ cup coconut flour
- ¼ tsp Italian seasoning
- 1/8 tsp garlic powder
- ¼ tsp garlic powder
- Preheat the oven to 425 F and prepare a baking sheet with tin foil or parchment paper. Cut the zucchini into ½ inch strips and put them aside.
- Put the coconut flour in a shallow bowl and eggs in another bowl. After that, add Parmesan, garlic powder, almond flour, seasoning, and salt into a third bowl.
- Toss zucchini strips in the coconut flour, then dip them into eggs. Next, put the strips in the third bowl with the dry mixture. Coat the strips well and place them onto a baking sheet.
- Bake fries in the oven for 10 – 15 minutes, then flip and bake for another 10 – 15 minutes.
Serve piping hot to enjoy a great taste!
How To Make Zucchini Fries?
While zucchini fries aren’t french fries, they are perfect for eating as a healthy snack. They could work as an appetizer followed by a main course or be consumed as a whole meal. Also, you can find several dip sauce recipes that you could use to enhance the flavor of low-carb zucchini fries.
Like every recipe, you should know the tips to make your zucchini fries more flavorful. The following measures will ensure you get a finger-licking version of this dish:
Cut Uniform Strips
It is essential to take care when cutting zucchini into strips. An equal size will ensure they are all cooked at the same time.
Another factor to beware of is dual-side cooking. It would be best if you flipped the fries halfway through the frying or baking time to make them crispy all over and have an even taste.
Don’t Stack The Strips
Place all fries to make a single layer on the baking sheet. If stacked and crowded, they will steam but won’t become crispy. If you’re cooking a large quantity, divide the strips into multiple batches.
How To Make Crunchy Zucchini Fries?
The purpose of adding parmesan is to make the fries crispy. But if you love to have them extra crispy, here are the tips that will help:
Find A Smaller-Size Zucchini
The larger zucchini inevitably contains more moisture which may keep it from getting extra crispy. Get yourself a small-sized zucchini to ensure they turn out crispy.
Adding salt during seasoning the zucchini before you air fry or bake them makes them soggy and squishy. Also, the parmesan contains a saltish flavor, so there is no need to add extra salt if you want to keep the fries crispy.
If you get a higher moisture content zucchini, pat them dry with paper towels.
Let The Air Flow
The zucchini needs to get some breathing space. Keeping some distance between fries in the air fryer or the baking sheet will allow the air to flow and bring crispier results.
What To Serve With Zucchini Fries?
Side dishes are an intuitive way to make your meals fancier. And if you have decided to have zucchini fries for their health and taste factor, there are many options. The versatile taste of zucchini allows it to be paired with several food options.
It depends on whether you have it as lunch, brunch, or dinner. Adding a side dish accordingly will satisfy your cravings and enhance the taste of the entire meal. Check out the list of the best side dishes that go well with zucchini fries’ low-carb content:
Garlic Yogurt Sauce
Whether you are having your regular french fries or zucchini fries, adding a sauce as a side makes them more mouth-watering. A garlic yogurt sauce is infused with fresh herbs and garlic, allowing you to enjoy an incredible taste even when you have the low-carb zucchini fries air fryer version.
It doesn’t require many ingredients, so preparing this sauce is pretty easy. The combo is great for summer evening snacks as it brings an energy shot and makes you feel refreshed.
Steamed broccoli is another easy recipe to go with zucchini fries.
Its mellow taste contrasts nicely with the subtle taste of zucchini fries, allowing your body to enjoy the health benefits of both vegetables.
Chicken Soup Noodles
Winters call for hearty meals, and zucchini fries paired with Chicken Noodle Soup is perfect for cold evenings. You can add your favorite vegetables to the noodles if you aren’t a fan of chicken.
There are many options to choose from, you may regret a bit as you sip through the soup while munching on crispy fries.
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Pasta salad makes another yummy combination with the zucchini fries.
The zucchini compliments the flavor of pasta with its versatile taste. Plus, the dish is easy to prepare and needs a little preparation time. You can add spices and seasoning to the salad according to your taste.
Zucchini fries and pasta salad will be a balanced and refreshing meal during the middle of the day. Allow your taste buds to experience a sea of flavors without much hassle.
Steak And Eggs
If you are concerned about minimizing your meals’ carb content, you can go for steak and eggs to combine with low-carb zucchini fries. You can cook the steak and eggs in a pan while you assemble the zucchini fries in an air fryer or an oven.
This is a match made in heaven and it would be a crime not to try it out.
The Bottom Line
Zucchini is increasing in popularity for the variety of flavors it brings our way. The options with low-carb zucchini fries make it even more tempting to have frequently. After all, who doesn’t like an energy boost with a heavenly taste?
It is, however, recommended to seek advice from a doctor or dietitian if you are following a particular diet plan. So far, all the perks known about zucchini make it a must-have for all age groups. You can modify the ingredients and quantities according to taste and health requirements.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Use of visible and near-infrared spectroscopy for predicting antioxidant compounds in summer squash (Cucurbita pepo ssp pepo) (2014, pubmed.ncbi.nlm.nih.gov)
- Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects (2017, ncbi.nlm.nih.gov)
- Eating, Diet, & Nutrition for Constipation (n.d., niddk.nih.gov)
- Effect of dietary fiber on constipation: a meta analysis (2012, pubmed.ncbi.nlm.nih.gov)
- Review article: prebiotics in the gastrointestinal tract (2006, pubmed.ncbi.nlm.nih.gov)
- Association between dietary fiber intake and risk of coronary heart disease: A meta-analysis (2015, pubmed.ncbi.nlm.nih.gov)
- Lowering blood pressure to prevent myocardial infarction and stroke: a new preventive strategy (2003, ncbi.nlm.nih.gov)
- The effect of fiber on satiety and food intake: a systematic review (2013, pubmed.ncbi.nlm.nih.gov)
- Relationship of fruit and vegetable intake with adiposity: a systematic review (2011, pubmed.ncbi.nlm.nih.gov)