Garlic & Parmesan Keto Fried Zucchini

4.3 stars, average of 150 ratings

Garlic & Parmesan Keto Fried ZucchiniPin recipeFollow us 121.6k

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!

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Hands-on Overall

Nutritional values (per serving, 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

Note: Nutrition facts for coconut oil, which is used for frying, are counted partially (50%).

Instructions

  1. 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. Garlic & Parmesan Keto Fried Zucchini
  2. 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. Garlic & Parmesan Keto Fried Zucchini
  3. 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 Keto Fried Zucchini

Ingredient nutritional breakdown (per serving, 4-6 pieces)

Net carbsProteinFatCalories
Zucchini (summer squash, courgette)
1.2 g0.7 g0.2 g10 kcal
Eggs, free-range or organic
0.1 g2.1 g1.6 g24 kcal
Parmesan cheese
0.7 g8 g5.8 g88 kcal
Coconut flour, organic
0.9 g1.4 g1.2 g29 kcal
Paprika, spices
0 g0 g0 g1 kcal
Italian seasoning (mixed herbs)
0 g0 g0 g0 kcal
Garlic powder, spices
0.2 g0 g0 g1 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Coconut oil, extra virgin
0 g0 g6.7 g61 kcal
Yogurt, plain (full-fat, Greek style, 5% fat)
0.8 g1.9 g1 g20 kcal
Dill, fresh
0.1 g0 g0 g1 kcal
Lemon juice, fresh
0.1 g0 g0 g0 kcal
Garlic powder, spices
0.1 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Total per serving, 4-6 pieces
4.3 g14.3 g16.6 g235 kcal
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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (9)

Delicious!  Now I don't have to give up my summer fried zucchini!

Reply

Hi, can you clarify the amount of grammes of parmesan 4.8g?? Thanks

Reply

Oh I'm sorry, that was a typo - fixed!

Reply

Could you use the same method for making fried green tomatoes?

Reply

I think that's a great idea and yes, I'd use the same method! the only difference is that the tomatoes will need some draining, at least the juices and seeds. I wish I could find green tomatoes where I live. Otherwise I'd already make them! 😊

Reply

Made these tonight--really yummy. Dipped them in ranch because I love ranch with everything. Thank you!

Reply

Sounds like the perfect combo! I'm glad you liked it 😊

Reply

I really had trouble getting these fried successfully, it just turned into a mess and all the cheese came off the zucchini when I turned the rounds. I had to fry in two batches so for the second half  I put some coconut oil on a baking sheet and baked the rounds at 350 until they were golden brown. Allowed them to cool and they were perfect. The dip is amazing.

Reply

When I checked and found out that I had all the ingredients, I made this delicious zucchini.  My boyfriend and I both enjoyed the crispy crunch that you can't get without frying something with a breading.  We loved the dip recipe you shared to go with this.  The dip is the perfect pairing to go with the fried rounds.  Thanks for sharing this.  It's a keeper!

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