Module 6 · Comfort
Crispy Parmesan Zucchini Fries with Garlic Aioli
Crispy Parmesan Zucchini Fries with Garlic Aioli is a keto side dish with 8 g net carbs, 15 g protein and 41 g fat per serving (461 kcal). It serves 4 and takes 50 minutes in total.
Golden, genuinely crunchy oven fries with a parmesan-almond crust and a punchy garlic-lemon aioli, plus a watercress salad to sit alongside.
How did it turn out? Rate this recipe
ratingratings
No ratings yet
Sign in to rate this recipeThanks! You rated it Could not save your rating. Please try again.
Allergens in this Ketogeni recipe: eggs, milk, tree nuts, mustard. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 25 min · Total time: 50 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 8 g |
| Protein | 15 g |
| Fat | 41 g |
| Energy | 461 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 800 g zucchini, cut into 1 cm sticks
- 1 tsp fine sea salt
- 2 piece eggs, beaten
- 60 g blanched almond flour
- 60 g Parmesan, finely grated
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 2 tbsp avocado oil
- 100 g mayonnaise, homemade or good quality
- 2 clove garlic, grated fine
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 120 g watercress or mixed leaves
- 1 tbsp extra-virgin olive oil
- 1 tsp lemon juice
Step-by-step method
- Toss zucchini sticks with the salt in a colander and leave to sweat. This pulls out water and is the key to crispness.
- Heat oven to 220 C / 425 F with a rack inside. Line two trays with paper and brush with avocado oil.
- Squeeze the sticks hard in a clean tea towel until barely damp, then pat dry.
- Mix almond flour, Parmesan, paprika and garlic powder on a plate. Beat eggs in a shallow dish.
- Dip each stick in egg, roll in crumb mix, pressing firmly, and lay on trays with space between them.
- Bake, turning once halfway, until deep golden. For extra crunch grill 2 minutes at the end.
- Stir together mayonnaise, garlic, lemon and mustard for the aioli.
- Dress the watercress with oil, lemon and salt. Serve fries hot with aioli and salad.
Chef’s tips
- Squeezing dry matters more than anything else; wet zucchini steams instead of crisping.
- Do not crowd the tray; use two if needed.
- Serve straight away; they soften as they sit.
- A wire rack over the tray gives crisp bottoms.
Variations
- Swap zucchini for daikon radish sticks, parboiled 3 minutes first.
- Chili-lime: add chili flakes to the crumb and serve with lime aioli.
- Rosemary and lemon zest crumb.
- Air-fryer: 200 C for 12 minutes, in batches.
Storage
Crumbed uncooked sticks freeze flat for 1 month and bake from frozen (add 5 minutes). Aioli keeps 3 days chilled. Re-crisp leftovers at 220 C for 6 minutes.
Questions and answers
How many net carbs are in Crispy Parmesan Zucchini Fries with Garlic Aioli?
One serving has 8 g net carbohydrates, 15 g protein and 41 g fat (461 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Crispy Parmesan Zucchini Fries with Garlic Aioli ahead, store or freeze it?
Crumbed uncooked sticks freeze flat for 1 month and bake from frozen (add 5 minutes). Aioli keeps 3 days chilled. Re-crisp leftovers at 220 C for 6 minutes.
Which allergens are in Crispy Parmesan Zucchini Fries with Garlic Aioli?
It contains eggs, milk, tree nuts and mustard, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Crispy Parmesan Zucchini Fries with Garlic Aioli vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Crispy Parmesan Zucchini Fries with Garlic Aioli?
Yes. Swap zucchini for daikon radish sticks, parboiled 3 minutes first. Chili-lime: add chili flakes to the crumb and serve with lime aioli. Rosemary and lemon zest crumb.