Best Low Calorie Air Fryer Zucchini Fries

Why You’ll Love Low Calorie Air Fryer Zucchini Fries Recipe

Air fryer zucchini fries are:

• A guilt‑free snack you can enjoy anytime — they’re crispy without deep‑frying.

• Quick to make with simple ingredients you probably already have.

• Customizable with seasonings and dips to match your taste.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the zucchini:
3 medium zucchini (about 1.5 lbs total)

For the dry coating:
1 tsp black pepper (freshly ground if possible)
1 tbsp Italian spice blend
1/2 cup all‑purpose flour
1 tsp salt

For the wet coating and binder:
2 large eggs, beaten until frothy
1/3 cup grated parmesan cheese
2 tbsp cooking spray (avocado oil or similar)
1 cup breadcrumbs

Directions

1. Prepare the flour mixture: On a plate, mix together the flour, salt, pepper, and Italian seasoning.

2. Whisk the eggs in a small bowl until smooth.

3. In another bowl, combine the breadcrumbs and parmesan cheese.

4. Cut the zucchini into fry‑shaped sticks (about 3 inches long).

5. Dip each zucchini stick first into the flour mixture, then into the beaten eggs, and finally into the breadcrumb‑parmesan mixture, pressing gently so the coating adheres.

6. Lightly spray the air fryer basket with cooking spray to prevent sticking.

7. Place the coated zucchini fries in a single layer in the air fryer basket, not overcrowding the space.

8. Spray a light coat of cooking spray over the fries.

9. Set the air fryer temperature to 400°F (about 200°C) and cook for about 9 minutes, or until golden brown and crispy.

10. Remove carefully and serve hot.

Servings and timing

• Servings: About 3–4 servings (depending on portion size)

• Preparation time: 10–15 minutes

• Cooking time: ~9 minutes in the air fryer

• Total time: ~19–24 minutes

Variations

• Gluten‑free: Swap regular flour and breadcrumbs for almond flour and gluten‑free panko.

• Add heat: Sprinkle a pinch of cayenne or chili powder in the seasoning for a spicy kick.

• Cheese‑free: Omit the parmesan and use nutritional yeast for a dairy‑free version.

• No breading: For a simpler version, toss zucchini with olive oil, salt, pepper, and parmesan, then air fry until crisp.

Storage/Reheating

• To store: Refrigerate leftovers in an airtight container for up to 3 days.

• To reheat: Warm them in the air fryer at 350–400°F for 2–4 minutes to help restore crispiness.

FAQs

What dipping sauces go well with zucchini fries?

Classic options include marinara, ranch, or aioli. Their creamy or tangy flavors complement the crisp zucchini texture.

How can I make these fries extra crispy?

Don’t overcrowd the air fryer and make sure to spray a light coating of oil on the fries before cooking.

Can I bake them instead of using an air fryer?

Yes — bake at around 425°F (220°C) for 15–20 minutes, turning halfway for even crisping.

Are zucchini fries healthy?

Compared to deep‑fried options, air fryer zucchini fries use less oil and more veggies, making them lighter with fewer calories.

Do I need to preheat my air fryer?

Preheating helps achieve a crispier texture, but check your specific model’s instructions.

Can frozen zucchini be used?

Fresh zucchini is best — frozen tends to release too much moisture and won’t crisp up well.

How do I avoid soggy fries?

Pat zucchini dry before coating and cook in a single, non‑overlapping layer.

Can I use gluten‑free ingredients?

Yes, use gluten‑free flour and breadcrumbs or almond meal.

What temperature should I cook at?

About 400°F (200°C) works well for most air fryers.

Can I add other seasonings?

Absolutely — paprika, garlic powder, or dried herbs all work great.

Conclusion

These low calorie air fryer zucchini fries are a simple, flavorful way to enjoy a veggie side or snack that’s crispy without guilt. With straightforward prep and endless variation options, they’re easy to make your own and a great introduction to air frying for beginners.

Low Calorie Air Fryer Zucchini Fries

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• Author: Mia
• Total Time: 20 minutes
• Yield: 2 servings
• Diet: Low Calorie

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Description

These low-calorie air fryer zucchini fries are a healthy and crispy alternative to traditional fries. Made with simple ingredients and cooked in the air fryer, they are perfect as a snack, appetizer, or side dish.

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Ingredients

• 2 medium zucchinis
• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs
• Cooking spray

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Instructions

1. Preheat your air fryer to 400°F (200°C).
2. Cut the zucchinis into fry-like strips.
3. In a shallow bowl, mix almond flour, Parmesan cheese, garlic powder, salt, and pepper.
4. In another bowl, beat the eggs.
5. Dip each zucchini strip into the egg, then coat it in the flour mixture.
6. Place the coated zucchini fries in the air fryer basket in a single layer.
7. Spray lightly with cooking spray.
8. Air fry for 8–10 minutes, flipping halfway through, until golden and crispy.

Notes

• Use nutritional yeast instead of Parmesan for a dairy-free version.
• Serve with your favorite dipping sauce.
• Don’t overcrowd the air fryer to ensure crispiness.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Snack
• Method: Air Fryer
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 150
• Sugar: 3g
• Sodium: 350mg
• Fat: 9g
• Saturated Fat: 2g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 8g
• Cholesterol: 90mg