All Recipes | Sugar Free | Keto | Recommended | Subscribe

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

THE SUGAR FREE DIVA

Enjoying a sweet life anyway

  • All Recipes
  • Sugar Free
  • Keto
  • Recommended
  • Subscribe
menu icon
go to homepage
  • All Recipes
  • Sugar Free
  • Keto
  • Recommended
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • All Recipes
    • Sugar Free
    • Keto
    • Recommended
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Cooking Methods » Air Fried

    Low Carb Air Fried Zucchini Sticks

    Filed Under: Air Fried, Appetizers, Keto and Low Carb Recipes

    Low Carb Air Fried Zucchini Sticks, a simple low carb air fryer recipe for zucchini fries with gluten free option.
    4.20 from 5 votes
    See The Recipe- (warning, jumping to recipe can result in missing important information including alternative ingredients and tips. Also, as an Amazon affiliate, I earn from qualifying purchases made via the links on this website.)

    Low Carb Air Fried Zucchini Sticks are a healthier version of a zucchini fry made in oil.

    I have also included a gluten free option for making this air fryer zucchini stick recipe.
     

    Low Carb Air Fried Zucchini Sticks
    Low Carb Air Fried Zucchini Sticks

    Low Carb Air Fried Zucchini Sticks

     
    This is a healthier way to make a favorite zucchini appetizer.

    Instead of deep frying zucchini sticks in oil, we will simply air fry them.
     

    Did you try my recipe for low carb air fried onion rings?

    That recipe for air fried onion rings is a lot like this one.
    However, this recipe is really about the zucchini and not about the onions.

     

    I love using my air fryer(s)! You can find helpful accessories for air fryers here. Some of these accessories have been very helpful for me!

    There are people who have asked are zucchini fried healthier than French fries.

    Sometimes, I feel like "healthier" is in the eye of the beholder.
    This is because there may be different criteria for healthy, depending on who you are or what diet you follow.

    Here is why air fried zucchini fries are a better choice on a low carb diet.

    The average zucchini has about four net grams of carbs in it.
    On the other hand, the average potato nets out at about 42 carbohydrates.
     

    If you have ever wondered is a air fried food healthy, this answer may help you.

    An air fryer is used as an alternative to using a fryer that uses oil. You have already probably learned about frying anything in oil and health.

    It is also a good thing that air fried versions of normally fried foods really do not taste much different.

    Some people, such as myself, believe that the air fried versions are even better. I am not a fan of the after effect of oil.

     

    Low Carb Air Fried Zucchini Sticks
    Low Carb Air Fried Zucchini Sticks

    Here are some tips for making low carb air fried zucchini

    I like to set my cut up zucchini fries on a small stack of clean paper or kitchen towels before I use them. This helps to remove some of the water in the zucchini and as a result, the zucchini is allowed to get more crisp.

    Here are some more helpful tips for you.

    1. This recipe can be made in a regular oven. Simply set the oven to 425 and bake the zucchini on a prepped rimmed baking sheet for about 20 minutes or until golden. You can flip the zucchini fried as needed for even baking.
    2. This recipe involves setting up a dredging station with two bowls. When transferring the sliced zucchini between bowls, make sure that you shake of the ingredients from the first bowl over that bowl before dipping the zucchini into the second bowl.
    3. Take your zucchini fries up a notch by adding a bit of seasoning to the flour mixture. This can include Italian Seasonings, Salt, and/or Pepper.

     

    How to prepare the zucchini for this low carb air fryer zucchini fries recipe.

    Cut off the ends of the zucchini and then cut the zucchini widthwise into thirds. Next, cut each of the thirds in half and then into sticks.
     

    Here are some similar recipes that you may also like.

     

    • Low Carb Air Fried Coconut Scallops.
    • How to air fry Brussels Sprouts.
    • 8 Low Carb Air Fried Recipes You Need to Try!
    • Air Fried Keto Pizza Roll Ups.
    • Low Carb Air Fried Beet Chips.
    • Sugar Free Air Fried Pound Cake.

     

    Keep up to date with my recipes

     

    You can check out my guide on baking with sugar alternatives on Amazon
     

    I have some great tips on which alternatives may work in a recipe such as this one.

    Be sure to follow me on facebook and subscribe to my recipes via email to keep up to date as well.

     

    Low Carb Air Fried Zucchini Sticks
    Low Carb Air Fried Zucchini Sticks

    The recipe for Air Fryer Zucchini Fries.

    To make this recipe, you will will need to make a dredging station.
    In this recipe we will use three bowls in our station.
     

    Here is how to use the dredging bowls.
    A dredging station in this recipe consists of three shallow bowls. The first bowl will contain the flour, the second the egg, and the third the remaining ingredients.

     

    Low Carb Air Fried Zucchini Sticks

    Ingredients needed to make Air Fryer Zucchini Fries

    • Zucchini- 2 average sized. The zucchini should be sliced into sticks as described above.
    • Almond Flour- ½ cup.
    • Eggs- 3 beaten.
    • Low Carb Panko- 1 cup. You can find low carb panko here or use a Gluten Free Panko as desired.
    • Grated Parmesan Cheese-½ cup.
    • Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.

    Low Carb Air Fried Zucchini Sticks
    Low Carb Air Fried Zucchini Sticks

     

    How to make air fryer zucchini fries.

     

    • Cut up your zucchini into sticks as described above.
    • Preheat your air fryer for 390.
    • Set up your three bowls for the dredging station. In the first bowl place the flour. The second bowl will have the beaten eggs. In the third bowl use a fork or a whisk to blend together the remaining ingredients ('panko', parmesan cheese, and seasonings).
    • Use a fork to pick up the first zucchini fry and dip it into the flour bowl. Shake off the excess flour over the bowl and then dip the fry into the egg bowl. Again, shake off the excess egg then dip the fry into the third bowl. Tip: You can use a small spoon to help you coat the fry with the panko mix in the third bowl. Place the zucchini fry into your basket. Repeat the process until your basket is full yet, the fries have space between them. You may need to air fry in batches.
    • Air fry for five to seven minutes or until golden brown and cooked through. Repeat in batches as needed.

     

    The Recipe Card for Low Carb Air Fried Zucchini Sticks,

    Low Carb Air Fried Zucchini Sticks
    Print Recipe
    4.20 from 5 votes
    Pin Recipe

    Low Carb Air Fried Zucchini Sticks

    Low Carb Air Fried Zucchini Sticks, a simple low carb air fryer recipe for zucchini fries with gluten free option.
    Prep Time10 mins
    Cook Time7 mins
    Course: Appetizer
    Cuisine: American
    Search Result: air fried zucchini fries, air fryer recipes, gluten free air fried zucchini, low carb zucchini sticks
    Servings: 4

    Equipment

    • air fryer

    Ingredients

    • 2 Zucchini -cut as described in post
    • ½ cup Almond Flour -see post for alternatives
    • 3 Eggs -beaten
    • 1 cup Panko - low carb or gluten free, see post
    • ½ cup Parmesan
    • Seasonings

    Instructions

    • Cut up your zucchini into sticks as described above. Preheat your air fryer for 390. Set up your three bowls for the dredging station. In the first bowl place the flour. The second bowl will have the beaten eggs. In the third bowl use a fork or a whisk to blend together the remaining ingredients ('panko', parmesan cheese, and seasonings).
      air fryer
    • Use a fork to pick up the first zucchini fry and dip it into the flour bowl. Shake off the excess flour over the bowl and then dip the fry into the egg bowl. Again, shake off the excess egg then dip the fry into the third bowl. Tip: You can use a small spoon to help you coat the fry with the panko mix in the third bowl. Place the zucchini fry into your basket. Repeat the process until your basket is full yet, the fries have space between them. You may need to air fry in batches
      Low Carb Air Fried Zucchini Sticks
    • Air fry for five to seven minutes or until golden brown and cooked through. Repeat in batches as needed.
      Low Carb Air Fried Zucchini Sticks

    Recipe Notes

    *Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used.
    - see post for alternatives
    Please see recipe post for further details on this recipe.
    Nutritional Information is only an estimate and can vary especially with ingredients that are used.
    See thesugarfreediva.com for details on this recipe.

    *About Sugar Alternatives

    Specific sugar alternatives are not given in the recipes presented on this site. Only suggestions are given as to the 'kind' of alternative to use. It is up to you to select the alternative to use that suits your needs best. If the recipe is heated or cooked, it is best to use an alternative that can be heated or cooked with for best results. This site does not endorse any specific ingredients,

    *As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.

    Nutrition

    Calories: 251kcal | Carbohydrates: 9g | Protein: 15g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 131mg | Sodium: 365mg | Potassium: 342mg | Fiber: 3g | Sugar: 4g | Vitamin A: 472IU | Vitamin C: 18mg | Calcium: 239mg | Iron: 2mg
    Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!

    Follow Me
    Thanks so much for visiting!

    If you decide to make this recipe, please stop back and let me know how it turned out for you. Also, if you have any tips or tweaks to the recipe to share, please do so in the comment section below. My readers like to stop by periodically for updates on the recipes. Reading the comments below is helpful to these readers and hopefully to you too!!

    Looking for a recipe that is not on my site?
    Please let me know and I will work on getting that recipe for you.
    Happy baking, eating, and enjoying life!
     
    Nutritional Information is only an estimate and can vary especially with ingredients that are used.

    Low Carb Air Fried Zucchini Sticks, a simple low carb air fryer recipe for zucchini fries with gluten free option.

    Please see recipe post for further details on this recipe.

    You can see items that have been featured on my Sugar Free Sunday Spotlight here.

    « Instant Pot Strawberry Applesauce
    Low Carb Air Fried Crab Rangoon »

    Get these Sugar Free Recipes while you are here!

    Sugar Free Cream Cheese Cookies

    Sugar Free Low Carb Cream Cheese Cookies

    Sugar Free Banana Bread Pound Cake

    Sugar Free Banana Bread Pound Cake

    Sugar Free Chocolate Cake Mix Cookies

    Sugar Free Chocolate Cake Mix Cookies

    Low Carb Sugar Free Lemon Cheesecake

    Low Carb Sugar Free Lemon Cheesecake

    Sugar Free Banana Muffins f

    Sugar Free Banana Muffins

    Sugar Free Baking Mix Donuts

    Sugar Free Cake Mix Donuts

    Sugar Free Blueberry Muffins

    Sugar Free Blueberry Muffins

    Sugar Free Chocolate Waffles (keto)

    Sugar Free Chocolate Waffles (keto)

    Sugar Free Peanut Butter and Chocolate Cookies

    Sugar Free Peanut Butter and Chocolate Cookies

    Sugar Free Double Chocolate Cherry Muffins

    Sugar Free Double Chocolate Cherry Muffins

    Sugar Free Cheesecake Brownies

    Sugar Free Blueberry Swirl Cheesecake Brownies

    Sugar Free 3 Musketeers (copycat)

    Sugar Free 3 Musketeers (copycat)

    See More Recipes→

    Follow Me ↓

    • Facebook
    • Twitter
    • Pinterest
    • YouTube
    • Instagram

    Get Free Recipes in Your Email Box

    Subscribe to the Sugar Free Diva Newsletter!
    This email newsletter is sent to your mailbox three days a week. You are able to monitor your subscription by clicking on "preferences" at any time.

    Did you make this recipe?

    Be sure to tag me @thesugarfreediva on social media if you post any photos!

    As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.

    Primary Sidebar

    join the sugar free community

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
    A Reformed Sugar Addict turned author and restaurant owner.The Sugar Free Diva
    The Sugar Free Diva is also a happy dog owner, chocolate lover, and discreet handbag hoarder.

    search this site

    Popular Right Now

    Sugar Free Keto Vanilla Glazed Donuts

    Sugar Free Glazed Donuts

    Sugar Free Keto Poptarts

    Sugar Free Keto Pop Tarts

    Sugar Free Coffee Cake Muffins

    Sugar Free Coffee Cake Muffins

    Sugar Free Hot Cocoa Cookies

    Sugar Free Hot Cocoa Cookies

    Sugar Free Holiday Linzer Cookies

    Sugar Free Holiday Linzer Cookies

    Sugar Free Eggnog Cake

    Sugar Free Eggnog Cake

    See More →

    • Sugar Free Recipes
    • Keto Recipes
    • Air Fried
    • Appetizers
    • Cookies
    • Dessert
    • For the pets

    Footer

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    Recipes |  Privacy | Disclosure | Shopping | About | Cookie Policy |Home Page | Top
    as seen in Shape Magazine | Pure Wow | Taste of Home | HikeNDip | Buzzfeed | MSN | Parade |
    Copyright © · | Contact info & and Disclosure
    Privacy policies
    Use of this site means that you agree with the terms and other disclosures of this site.
    Also, use of the information, recipes, and images without written consent from the owner of this site is prohibited.
    {Disclosure-This site uses affiliate links which means that there may be compensation involved with reader actions. Thank you!}
    As an Amazon Associate I earn from qualifying purchases.
    This means that the links on this website that lead to other sites may be affiliate links.

    • 99
    • 31