If you’re looking for a yummy and easy-to-make fried zucchini recipe, you’re in luck! My Zucchini Fries with Ranch Dressing is a great way to add that something special to your dinner rotation that’s not only better for you, but a side dish your entire family will love!
Plus, they’ll be begging you to make these yummy zucchini fries again and again!
This particular recipe comes from my new Summer meal plan, Grillin’ & Chillin’ (to be released on 7/11), and can be made year round – during the cooler months you can easily bake these in your conventional oven, and during the warmer months, the air fryer will come in handy!
I’ll give you directions for both oven and air fryer zucchini fries, so keep reading!
Fried Zucchini Recipe Ingredients
Like most of my other low carb recipes, this one is simple to make and calls for few ingredients, which include:
- 2 medium zucchini
- 1 egg
- 1 cup Parmesan cheese (grated or powder – I like this 4C Grated Cheese brand)
- 1 teaspoon garlic powder
- 1 teaspoon Italian Seasoning
- Pinch of salt
Air Fryer Zucchini Fries
While the directions for this recipe are mainly meant for the oven, I’ve included air fryer instructions.
Here they are:
- Preheat the air fryer at 400 degrees F for 3 minutes.
- Add zucchini fries to the basket in a single layer and lightly spray with nonstick spray over the top of the fries.
- Air fry for 10 minutes, gently tossing half way through.
- If your fries are ready then, you’re finished! If needed, air fry a few minutes longer to crisp up!
- If you air fry in batches, keep your conventional oven on 200 degrees F so you may keep the first batch warm while the other batches are air frying. It’s best to put them in a single layer in the oven so they stay crispy!
As always, all air fryers are not created equal.
All air fryers vary in terms of power (wattage), so a rule of thumb when you’re trying a recipe for the first time is to check the progress every few minutes (after tossing) to make sure you don’t burn your zucchini fries!
Air Fryer Zucchini Chips
If you’d like to make zucchini chips rather than fries, the process is basically the same.
You’ll simply slice your zucchini in rounds instead of sticks. The thinner you slice them, the crispier they’ll be!
You’ll air fry them using the same temperature and time listed above.
The key to zucchini chips is this – slice them all the same thickness so they all cook evenly!
Zucchini Fries Dipping Sauce
The possibilities are endless when it comes to dipping sauce for your zucchini fries! Here are a few ideas to get you started:
- Blue Cheese Dressing
- Sriracha Mayo
- Ranch Dressing (keep scrolling and I’ll give you a recipe below)
- Thai Peanut Sauce
- Tzatziki Sauce
- Creamy Parmesan Sauce
Zucchini Fries with Homemade Ranch Dressing
I borrowed my Homemade Ranch Dressing from my carrot fries recipe because it is too good not to share!
This homemade ranch dressing is both mayo-free and buttermilk-free so it’s 100% compliant with the 17 Day Diet.
It does call for two dairy products – Greek yogurt and sour cream.
Along with a few herbs and fresh lemon juice, your healthier and lighter version of a Homemade Ranch Dressing will be a great dipping sauce for your crispy zucchini fries.
Zucchini Fries for the 17 Day Diet
If you’re eating low carb on the 17 Day Diet, you can certainly enjoy this Zucchini Fries recipe starting on Cycle 3 when zucchini is allowed.
Many members in the community enjoy zucchini in earlier cycles and have no issue with weight loss, so if you’d like to try this recipe in cycle 1, you can certainly give it a shot!
If you’re not sure which foods are allowed when, make sure you check out my 17 Day Diet Cycle 1 Food List for all the info!
You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).
Can I have Zucchini Fries on the Kickstart Diet?
Yes, you can definitely have zucchini while on the 17 Day Kickstart Diet. You can have this dish starting on the 3-Day Scrub Phase.
If you want to dip your zucchini fries in the homemade ranch dressing, you’ll need to wait until the 10-day Stabilize Phase when certain dairy is allowed.
If you’re not sure which foods are allowed during each phase, make sure you take a look at my 17 Day Kickstart Diet Food List.
Is Zucchini Keto Friendly?
If you’re on the Keto Diet, these yummy Zucchini Fries can certainly be enjoyed!
You’ll definitely want to stick with full fat ingredients if you decide to make the homemade ranch dressing to go with these fries.
What to Serve with Zucchini Fries
You can serve these yummy zucchini fries with most burger patties, meatballs or kebabs and they are the perfect addition to any Summer BBQ recipe. Here are a few ideas:
Other Low Carb Side Dish Recipes
Here are a few more ideas for side dishes that are low carb to help with your weight loss while still keeping dinner time fun and yummy!
If you enjoy this zucchini fries recipe, make sure you come back to review the recipe card below. If you’re on social, make sure you tag me @17ddblog so I can see your crispy zucchini fries!
Ingredients
For the Homemade Ranch Dressing
- 1/2 cup Greek yogurt
- 1/2 cup sour cream
- 1 ½ teaspoons chopped fresh dill (or ½ teaspoon dried dill)
- 1 ½ teaspoons chopped fresh parsley (or ½ teaspoon dried parsley)
- 1 ½ teaspoons chopped fresh chives (or ½ teaspoon dried chives)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and Pepper, to taste
- 1 ½ teaspoons fresh lemon juice
Instructions
- Preheat the oven to 425 degrees F. Place parchment paper on one large baking sheet or two smaller sheets. Set aside.
- Cut zucchini in half widthwise, then cut in half again length-wise. Next, quarter each piece so you have 16 slices per zucchini.
- Place zucchini on a paper towel season with a little bit of salt. Allow the zucchini to sit for 10 to 15 minutes to allow the extra water to release. Pat dry.
- In a small bowl, whisk the egg until well beaten.
- In another bowl, add the parmesan cheese and seasonings and mix well.
- Dip the zucchini slices into the egg mixture, then transfer to the Parmesan mixture and fully coat each slice with the cheese mixture.
- Transfer to parchment paper covered sheets in a single layer.
- Lightly spray the zucchini fries over the top with non-stick spray.
- Bake for 25 to 30 minutes, flipping halfway.
- Season with salt and serve immediately.
- Preheat the air fryer at 400 degrees F for 3 minutes.
- Add zucchini fries to the basket in a single layer and lightly spray with nonstick spray over the top of the fries.
- Air fry for 10 minutes, gently tossing half way through.
- If your fries are ready then, you’re finished! If needed, air fry a few minutes longer to crisp up!
- If you air fry in batches, keep your conventional oven on 200 degrees F so you may keep the first batch warm while the other batches are air frying. It’s best to put them in a single layer in the oven so they stay crispy!
- Season with salt over the top.
- In a mixing bowl, combine the Greek yogurt and sour cream and stir until smooth.
- Add the chopped dill, parsley, and chives, along with the garlic powder, onion powder, salt, and black pepper. Stir to combine.
- Add the lemon juice and stir again until everything is well mixed.
- Taste and adjust seasonings as needed. If the dressing is too thick, you can thin it out with a little bit of water.
AIR FRYER INSTRUCTIONS:
FOR THE HOMEMADE RANCH DRESSING:
Notes
Approved for:
17 Day Diet – Cycle 3
17 Day Kickstart Diet – all phases (wait until 10-Day Stabilize Phase to use ranch dressing)
Keto Diet – use full fat ingredients
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
I’ve been loving the 17 Day Diet since 2011. I love sharing my favorite healthy recipes and meal plans to keep you motivated and on the right path to success!
When I’m not hanging out here, I enjoy quick trips to the Oregon Coast, designing my jewelry line and watching Outlander!
Are you new to the 17 Day Diet? Check out my latest book, Fast Track Your Weight Loss With The 17 Day Diet on Amazon! (aff link)
