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I don’t know about you but each summer I’m up to my ears in zucchini. It’s one of the things that grows like a weed in my garden and I’m always looking for delicious ways to use it up. This low-carb keto version of fried zucchini is sure to be a family favorite.
I like to use a parmesan crust which gets nice and crispy and pairs great with a dill yogurt dipping sauce. I know some recipes that require frying scare some folks off but this one comes together in a cinch as they only take about 1-2 minutes per side. All in all you won’t regret making this recipe!
Note that nutrition facts for coconut oil, which is used for frying, are counted partially as not all of it will be absorbed.
Hands-on Overall
Serving size 4-6 pieces
Nutritional values (per 4-6 pieces)
Net carbs4.3 grams
Protein14.3 grams
Fat16.6 grams
Calories235 kcal
Calories from carbs 8%, protein 26%, fat 66%
Total carbs6.5 gramsFiber2.2 gramsSugars3.1 gramsSaturated fat11.6 gramsSodium686 mg(30% RDA)Magnesium33 mg(8% RDA)Potassium325 mg(16% EMR)
Ingredients (makes 6 servings)
Zucchini Fries:
- 2 medium zucchini, sliced into 1 cm (1/2 inch) rounds (340 g/ 12 oz)
- 2 large eggs
- 1 1/2 cups grated Parmesan cheese or other Italian hard cheese (135 g/ 4.8 oz)
- 4 heaping tbsp coconut flour (48 g/ 1.7 oz)
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1/2 tsp garlic powder
- 1/2 tsp sea salt or pink Himalayan salt
- 6 tbsp virgin coconut oil or ghee, for frying
Yogurt & Herb Dipping Sauce:
- 1/2 cup plain full-fat yogurt (125 g/ 4.4 oz)
- 2 tbsp fresh dill, minced
- 1 tbsp lemon juice (15 ml)
- 1/2 tsp garlic salt (or use 1/4 tsp garlic powder + 1/4 tsp salt)
- 1/2 tsp pepper
Instructions
- Slice the zucchini into 1 cm (1/2 inch) rounds. Arrange 3 bowls with the whisked eggs in one, the parmesan in one, and the coconut flour with spices in the other.
Note: it's best if you use whole piece of parmesan and grate it. Ready-made grated parmesan if often too dry and fine.
- Heat the coconut oil in a non-stick skillet over medium high heat. One at a time dip the zucchini into the coconut flour mixture shaking off the excess before dipping into the egg then into the parmesan then place in the skillet frying 1-2 minutes per side until golden brown. If you have leftover parmesan cheese, you can dip it for a second cheese coating.
- Drain each piece on a paper towel lined plate. Once all the zucchini has been fried mix together the ingredients for the yogurt sauce (prepared by simply mixing the ingredients for the sauce) and serve.
Garlic & Parmesan Fried Zucchini
Step by Step
Ingredients
- 2 medium zucchini, sliced into 1 cm (1/2 inch) rounds (340 g/ 12 oz)
- 2 large eggs
- 1 1/2 cups grated Parmesan cheese or other Italian hard cheese (135 g/ 4.8 oz)
- 4 heaping tbsp coconut flour (48 g/ 1.7 oz)
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1/2 tsp garlic powder
- 1/2 tsp sea salt or pink Himalayan salt
- 6 tbsp virgin coconut oil or ghee, for frying
- 1/2 cup plain full-fat yogurt (125 g/ 4.4 oz)
- 2 tbsp fresh dill, minced
- 1 tbsp lemon juice (15 ml)
- 1/2 tsp garlic salt (or use 1/4 tsp garlic powder + 1/4 tsp salt)
- 1/2 tsp pepper
Instructions
- Slice the zucchini into 1 cm (1/2 inch) rounds. Arrange 3 bowls with the whisked eggs in one, the parmesan in one, and the coconut flour with spices in the other.
Note: it's best if you use whole piece of parmesan and grate it. Ready-made grated parmesan if often too dry and fine.
- Heat the coconut oil in a non-stick skillet over medium high heat. One at a time dip the zucchini into the coconut flour mixture shaking off the excess before dipping into the egg then into the parmesan then place in the skillet frying 1-2 minutes per side until golden brown. If you have leftover parmesan cheese, you can dip it for a second cheese coating.
- Drain each piece on a paper towel lined plate. Once all the zucchini has been fried mix together the ingredients for the yogurt sauce (prepared by simply mixing the ingredients for the sauce) and serve.
Nutrition (per serving, 4-6 pieces)
Calories235kcal
Net Carbs4.3g
Carbohydrates6.5g
Protein14.3g
Fat16.6g
Saturated Fat11.6g
Fiber2.2g
Sugar3.1g
Sodium686mg
Magnesium33mg
Potassium325mg
Detailed nutritional breakdown (per 4-6 pieces)
| Total per 4-6 pieces |
| 4.3 g | 14.3 g | 16.6 g | 235 kcal |
| Zucchini (summer squash, courgette) |
| 1.2 g | 0.7 g | 0.2 g | 10 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.1 g | 1.6 g | 24 kcal |
| Parmesan cheese |
| 0.7 g | 8 g | 5.8 g | 88 kcal |
| Coconut flour, organic |
| 0.9 g | 1.4 g | 1.2 g | 29 kcal |
| Paprika, spices |
| 0 g | 0 g | 0 g | 1 kcal |
| Italian seasoning (mixed herbs) |
| 0 g | 0 g | 0 g | 0 kcal |
| Garlic powder, spices |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 6.7 g | 61 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 0.8 g | 1.9 g | 1 g | 20 kcal |
| Dill, fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Lemon juice, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Garlic powder, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
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