Garlic & Parmesan Keto Fried Zucchini
Lauren Lester- Ready in 20m
- 4.3 g net carbs
- 235 kcal
- Serves 6
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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.
Step-by-step
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.
Recipe
Garlic & Parmesan Keto Fried Zucchini
★★★★☆4.5This low-carb, keto version of fried zucchini served with herby yogurt dip is sure to be a family favorite!
- Hands on
- 20m
- Overall
- 20m
- Servings
- 6
- 4.3 g
- Net carbs
- 14.3 g
- Protein
- 16.6 g
- Fat
- 235
- kcal
Ingredients makes 6 servings
- Zucchini Fries:
- Yogurt & Herb Dipping Sauce:
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
Carbs 8%Protein 26%Fat 66% of calories
- Net carbs
- 4.3 g
- Total carbs
- 6.5 g
- Fiber
- 2.2 g
- Sugars
- 3.1 g
- Protein
- 14.3 g
- Fat
- 16.6 g
- Saturated fat
- 11.6 g
- Calories
- 235 kcal
- Sodium
- 686 mg · 29.8% RDA
- Magnesium
- 33 mg · 8.26% RDA
- Potassium
- 325 mg · 16.3% EMR
Nutrition by ingredient
| Per 4-6 pieces | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Zucchini (summer squash, courgette) | 1.2 g | 0.7 g | 0.2 g | 10 |
| Egg, whole, fresh, raw (free-range or organic eggs) | 0.1 g | 2.1 g | 1.6 g | 24 |
| Parmesan cheese | 0.7 g | 8 g | 5.8 g | 88 |
| Coconut flour, organic | 0.9 g | 1.4 g | 1.2 g | 29 |
| Paprika, spices | 0 g | 0 g | 0 g | 1 |
| Italian seasoning (mixed herbs) | 0 g | 0 g | 0 g | 0 |
| Garlic powder, spices | 0.2 g | 0 g | 0 g | 1 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Coconut oil, extra virgin | 0 g | 0 g | 6.7 g | 61 |
| Yogurt, plain (full-fat, Greek style, 5% fat) | 0.8 g | 1.9 g | 1 g | 20 |
| Dill, fresh | 0.1 g | 0 g | 0 g | 1 |
| Lemon juice, fresh | 0.1 g | 0 g | 0 g | 0 |
| Garlic powder, spices | 0.1 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0.1 g | 0 g | 0 g | 0 |
| Total | 4.3 g | 14.3 g | 16.6 g | 235 |
Serving size 4-6 pieces
- Gluten free
- Nut free
- Pork free
- Avocado free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
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Comments & ratings (11)
The amounts in grams are just way off. 135 grams of parmasean? I trusted this and ended up wasting tons of food....and they really were just a mess.
I'm not sure what the issue is but I assume you had leftover parmesan? This can happen if you had fewer zucchini slices or if you used pre-grated parmesan which is too dry. Keep in mind there is always some leftover coating (whether cheese or other coating), as it varies for batches. If you have leftover parmesan, you can always use the remaining cheese for a second coating.
Delicious! Now I don't have to give up my summer fried zucchini!
Hi, can you clarify the amount of grammes of parmesan 4.8g?? Thanks
Oh I'm sorry, that was a typo - fixed!
Could you use the same method for making fried green tomatoes?
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! 😊
Made these tonight--really yummy. Dipped them in ranch because I love ranch with everything. Thank you!
Sounds like the perfect combo! I'm glad you liked it 😊
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.
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!