Keto Zucchini Fries

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Emma Lunsford" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/10/Zucchini-Fries.jpg" } }, "headline":"Keto Zucchini Fries", "datePublished":"2018-10-02", "dateModified": "2019-12-14", "description":"Satisfy your fries craving! Whether you use an air fryer or an oven, these crispy keto zucchini fries work with both gluten-free and low-carb diets.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/10/Zucchini-Fries.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Can You Have Zucchini on Keto?", "acceptedAnswer": { "@type": "Answer", "text": "Absolutely! It’s also one of the most popular types of squash in the keto community, as one raw cup only contains 4 grams of carbs, one of which is fiber. This leaves your net carb count at 3 grams– perfect for anyone on low-carb diets. Zucchini is extremely versatile. From baked goods, noodles, stir-fries, and soups, to now fries, it’s an amazing low-carb substitute for high-carb appetites." } }, { "@type": "Question", "name": "Can I Have Squash on Keto?", "acceptedAnswer": { "@type": "Answer", "text": "Summer squashes like zucchini are great for keto, but winter squashes, not so much. Winter squashes are known by their tough, un-edible rinds, variety of shapes and sizes, bright colors and flavors —but also a much higher amount of carbs. For example, one cup of acorn squash has 20 grams of carbs, while butternut squash has 15 grams. Both of these are pushing your carb intake to the limit, especially if you’re trying to optimize a similar amount throughout 3 meals a day. These squashes could easily blow your carb consumption within one single meal.<br>Spaghetti squash is a winter squash exception you’ll see in many low-carb recipe books, clocking in at around 8 net carbs per cup. Why the fascination? Its name speaks for itself. When halved and cooked, you can use a fork to scrape out the insides, and it perfectly resembles traditional spaghetti noodles in both color, taste, and texture without all of the extra carbs." } }] } </script> <script type="application/ld+json"> { "@context": "http://schema.org", "@type": "Recipe", "author": "Emma Lunsford", "cookTime": "PT10M", "datePublished": "2018-10-02", "description": "Satisfy your fries craving! Whether you use an air fryer or an oven, these crispy keto zucchini fries work with both gluten-free and low-carb diets.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/10/Zucchini-Fries.jpg", "recipeIngredient": [ "2 medium zucchini", "2 eggs beaten", "½ cup grated parmesan", "1 cup crushed pork rinds", "Optional spices (for additional flavor):", "½ tsp garlic powder", "½ tsp Italian seasoning" ], "interactionStatistic": { "@type": "InteractionCounter", "interactionType": "http://schema.org/LikeAction", "userInteractionCount": "3" }, "name": "Keto Zucchini Fries", "nutrition": { "@type": "NutritionInformation", "calories": "189.7 calories", "fatContent": "11.4 grams fat" }, "prepTime": "PT10M", "recipeInstructions": [ { "@type": "HowToStep", "text": "Preheat oven to 400F and line a baking sheet with parchment paper." }, { "@type": "HowToStep", "text": "Cut the zucchini lengthwise, then cut each half into matchsticks." }, { "@type": "HowToStep", "text": "Beat the eggs in a bowl." }, { "@type": "HowToStep", "text": "Crush the pork rinds until they are breadcrumb consistency. Add the parmesan and additional spices, if using." }, { "@type": "HowToStep", "text": "Dip each zucchini piece into the egg mixture until coated, then into the pork rind mixture. Place on baking sheet." }, { "@type": "HowToStep", "text": "Roast for 15-20 minutes until crisp. Enjoy!" } ], "recipeYield": "4 servings", "suitableForDiet": "http://schema.org/LowFatDiet" } </script> <article> <div> <ul> <li><a href="#section1">Can You Have Zucchini on Keto?</a></li> <li><a href="#section2">Can I Have Squash on Keto?</a></li> <li><a href="#section3">Zucchini Fries Tips</a></li> <li><a href="#section4">Keto Zucchini Fries</a></li> </ul> </div> <section> <p>With keto zucchini fries, crispy cheese, rich garlic, and sweet salt prove there’s an even better way to satisfy your restaurant-side craving. These fries are not only low-carb, but their crunchy, keto-friendly breading is to live for. Once baked, hot, and served fresh, you might even be your new favorite chef!</p> <p>Zucchini works as the perfect low-carb, low-cal, nutrient-dense substitute, and the toasty parmesan, pork rind coating in this recipe supports both gluten-free and keto diets. Eat as a snack or serve them as an app. Either way, this keto zucchini fries recipe is a foolproof alternative to traditional fries.</p> </section> <section id="section1"> <h2>Can You Have Zucchini on Keto?</h2> <p>Absolutely! It’s also one of the most popular types of squash in the keto community, as one raw cup only contains 4 grams of carbs, one of which is fiber. This leaves your net carb count at 3 grams– perfect for anyone on low-carb diets. Zucchini is extremely versatile. From baked goods, noodles, stir-fries, and soups, to now fries, it’s an amazing low-carb substitute for high-carb appetites.</p> <h3>How Much Zucchini Can You Eat On Keto?</h3> <p>Keto-dieters don’t have to worry about eating too much zucchini. You’d have to consume more than 6 cups (around 6 zucchinis) to reach 20 grams of net carbs, and its high water and fiber content are great deterrents for overeating. On top of that, studies show non-starchy, low glycemic profile vegetables like zucchini are directly correlated to weight loss.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26394033" rel="nofollow noreferrer">1</a>}</p> <p>When you eat a serving of zucchini, you’re also ingesting high amounts of antioxidants that protect your body from free radicals, carotenoids that help your eyes, skin, and heart, and Vitamins A and C that strengthen your immune system.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/" rel="nofollow noreferrer">2</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/24996338/" rel="nofollow noreferrer">3</a>} So dig in! These keto zucchini fries are super-duper upgrades compared to standard, nutrient-empty french fries. </p> </section> <section id="section2"> <h2>Can I Have Squash on Keto?</h2> <p>Summer squashes like zucchini are great for keto, but winter squashes, not so much. Winter squashes are known by their tough, un-edible rinds, variety of shapes and sizes, bright colors and flavors —but also a much higher amount of carbs. For example, one cup of acorn squash has 20 grams of carbs, while butternut squash has 15 grams.^{<a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169293/nutrients" rel="nofollow noreferrer">4</a>, <a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169296/nutrients" rel="nofollow noreferrer">5</a>} Both of these are pushing your carb intake to the limit, especially if you’re trying to optimize a similar amount throughout 3 meals a day. These squashes could easily blow your carb consumption within one single meal.</p> <p>Spaghetti squash is a winter squash exception you’ll see in many low-carb recipe books, clocking in at around 8 net carbs per cup.^{<a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169299/nutrients" rel="nofollow noreferrer">6</a>} Why the fascination? Its name speaks for itself. When halved and cooked, you can use a fork to scrape out the insides, and it perfectly resembles traditional spaghetti noodles in both color, taste, and texture without all of the extra carbs.</p> </section> <section id="section3"> <h2>Zucchini Fries Tips</h2> <ul> <li>Make sure you dry the zucchini. If they’ve been in the refrigerator, they will start to condensate at room temp, which makes it harder for the egg to stick. Blot each zucchini slice with a paper towel before you begin.</li> <li>Designate one hand for dipping in the egg wash and one hand for coating in the breading. If you intertwine hands, too much egg could end up in the dry breading, which leads to wet, clumpy fries.</li> <li>Use a spatula to flip the zucchini fries halfway through while roasting in the oven. This ensures a nice even crisp on all sides.</li> <li>Serve fresh and warm. Since zucchinis are mostly made up of water, they’ll become soft if they sit for too long. So as soon as they come out of the oven, serve and enjoy!</li> </ul> </section> <hr class="divider-15 divider-thick mx-auto"> <section id="section4" class="recipe"> <h2 itemprop="name">Keto Zucchini Fries</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT10M">Prep Time: 10 minutes</span> <span> <meta itemprop="cookTime" content="PT20M">Cooking Time: 20 minutes</span> <span> <meta itemprop="recipeYield">Serves: 4</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">2 medium zucchini</li> <li itemprop="recipeIngredient">2 eggs beaten</li> <li itemprop="recipeIngredient">½ cup grated parmesan</li> <li itemprop="recipeIngredient">1 cup crushed pork rinds</li> <li itemprop="recipeIngredient">Optional spices (for additional flavor):</li> <li itemprop="recipeIngredient">½ tsp garlic powder</li> <li itemprop="recipeIngredient">½ tsp Italian seasoning</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Preheat oven to 400F and line a baking sheet with parchment paper.</li> <li>Cut the zucchini lengthwise, then cut each half into matchsticks.</li> <li>Beat the eggs in a bowl.</li> <li>Crush the pork rinds until they are breadcrumb consistency. Add the parmesan and additional spices, if using.</li> <li>Dip each zucchini piece into the egg mixture until coated, then into the pork rind mixture. Place on baking sheet.</li> <li>Roast for 15-20 minutes until crisp. Enjoy!</li> </ol> </section> </article>