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Home » Blog » Diets » Gluten Free » Baked Zucchini Parmesan Fries {GF, Low Cal}

Baked Zucchini Parmesan Fries {GF, Low Cal}

Published: Feb 5, 2016 · Modified: May 26, 2020 by Megan

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A super easy recipe for Baked Zucchini Parmesan Fries. Made with almond and coconut flour, this is a flavorful appetizer or side dish everyone will love! Gluten Free + Low Calorie with Paleo option

Super Easy Baked Zucchini Parmesan Fries, a healthy appetizer or side dish!

You discover a lot of new things when you're home all day. Now that I'm not going to work every day or spending my life in rush hour traffic, I'm home a lot studying for school and/or blogging. Now I know important things like what time the mailman and FedEx arrives, what time your neighbors walk their dogs, the sketchy people sneaking into the neighborhood breaking the gates and oh yeah, finding out who's stealing your water.

For the longest time I couldn't figure out why, sometimes the hose on the side of my house would be unscrewed. Since my house is on the corner of two busy streets in the subdivision, I assumed it must be kids messing with it. Well as it turns out, it wasn't kids after all.

Zucchini

While I was working on editing these photos, I heard someone turn the water faucet on outside. When I walked outside, I discovered it was one of the landscapers. He was standing there with four large plastic jugs (for weed treatment) filling them with water from my home.

He promptly left after I confronted him. My homeowner's association assured me it will not happen again too. I was literally beside myself that a service I pay for was stealing from me. Talking about getting taken advantage of!

For those of you who think a little water isn't any big deal, it's a really big deal when you live in a place like the desert where water is sparse and freaking expensive! Not to mention I'm tired of being taken advantage of. But that's a topic for a different day because it's Friday and I N-E-E-D these Baked Zucchini Parmesan Fries. This finger-liking good appetizer are surely a game day must have!

Super Easy Baked Zucchini Parmesan Fries, a healthy appetizer or side dish!

I think I've proclaimed before my love of zucchini and with all the pumpkin, butternut squash happening these last months, I forget how much I love this magical you-can-do-anything with vegetable. Like what you ask? Like make healthy Baked Zucchini Parmesan Fries that crumble and melt in your mouth!

Can we just say ADDicting? I could not stop eating them during the shoot. They're better than chocolate. Okay so maybe that's an exaggeration. I still need chocolate but these salty, almond-coconut breaded goodness is beyond fantastic if I do say so myself.

Baked Zucchini Parmesan Fries

I made two batches. One using coconut flour for a Paleo version (which by the way was my favorite) and another using gluten free oat flour. With the coconut flour be sure to use tongs when you're doing the dipping. Coconut flour is ultra absorbent. It will absorb all of your almond meal or clump to your fingers if not do quickly with this handy tool. Learn from my mistakes peeps! Now grab your marinara and let's get dipping!

Super Easy Baked Zucchini Parmesan Fries, a healthy appetizer or side dish!

Super Easy Baked Zucchini Parmesan Fries, a healthy appetizer or side dish!

Baked Zucchini Parmesan Fries

Megan Olson
A super easy recipe for Baked Zucchini Parmesan Fries. Made with almond and coconut flours, this is a flavorful appetizer or side dish everyone will love!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Course Appetizer, Side
Cuisine American
Servings 8 servings
Calories 153 kcal

Ingredients
 
 

  • 4 zucchini quartered lengthwise
  • 1/4 cup Parmesan cheese grated (or nutritional yeast for dairy free)
  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 1 teaspoon Italian seasoning
  • 1 teaspoon ground black pepper
  • 1 teaspoon parsley for garnish
  • 2 egg whites

Instructions
 

  • Preheat oven to 425 F. Prepare a baking sheet by placing parchment paper on it. Get three medium sized bowls to bread the zucchini.
  • In the first bowl, combine almond meal, Parmesan, pepper and Italian seasoning breaking up any almond meal chunks until they are fine.
  • In the second bowl, add coconut flour.
  • In the last bowl add the eggs whites with 1/4 cup water and whip a few minute to combine.
  • Working in batches and using tongs, place the zucchini in the coconut flour, then egg wash then almond meal mixture to coat. Place prepared zucchini on the baking sheet.
  • Bake at 425 F for 20 minutes until slightly golden brown. Garnish with parsley and serve immediately.

Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.

Nutrition

Serving: 1servingCalories: 153kcalCarbohydrates: 16gProtein: 5gFat: 8gSaturated Fat: 2gCholesterol: 3mgSodium: 69mgFiber: 1gSugar: 3g
Tried this Recipe? Let me know!Let us know how it was!

What I Used For The Recipe
  

A super easy recipe for Paleo Baked Zucchini Parmesan Fries. Made with almond and coconut flour, this is a flavorful appetizer or side dish everyone will love! Gluten Free + Low Calorie

A super easy recipe for Baked Zucchini Parmesan Fries. Made with almond and coconut flour, this is a flavorful appetizer or side dish everyone will love! Gluten Free + Low Calorie with Paleo option

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. D martin says

    August 18, 2019 at 1:34 pm

    Your website prints blank pages not the recipe.

    Reply
    • Megan says

      August 18, 2019 at 4:02 pm

      Hi there, we just checked and 4 individuals printed recipes from the site just fine. Try checking your printer as well as clearing your browser history.

      Reply
  2. Lisa @ Lisa the Vegetarian says

    February 06, 2016 at 1:10 pm

    I've had zucchini fries in restaurants a few times, but I've never tried to make them myself! They're always delicious, and they're such a healthier alternative to regular fries.

    Reply
    • Megan says

      February 06, 2016 at 6:19 pm

      That's awesome! I don't think I've ever seen them at a restaurant.

      Reply
  3. lindsay says

    February 05, 2016 at 7:44 pm

    ya, watering is a BIG deal in texas too! A MUST! I get it. And yay for zucchini fries. BRING IT ON!

    Reply
    • Megan says

      February 05, 2016 at 8:25 pm

      Thank goodness someone understands my water dilemma!

      Reply
  4. Kareema says

    February 05, 2016 at 6:23 pm

    These look perfect. I would have to sub out the almond meal. Could I use coconut flour instead?

    Reply
    • Megan says

      February 05, 2016 at 8:24 pm

      No, the recipe already calls for coconut flour and that's for the base. You can't replace the almond flour portion with more coconut flour. They will be goopy and weird instead of a breaded texture. Other replacements for the almond flour would be oat flour or potato flour.

      Reply
  5. Jody - Fit at 58 says

    February 05, 2016 at 1:14 pm

    CRAZY on the water!!!! Wwe get penalized her in southern CA so I would be so mad. If your water bill was too high, I would ask the association to make the landscapers pay for it!

    On the other hand, these look delish!

    Reply
    • Megan says

      February 05, 2016 at 8:21 pm

      Yeah my association isn't that helpful. I'm surprised they even addressed the issue.

      Reply
  6. Laura @ Sprint 2 the Table says

    February 05, 2016 at 11:08 am

    I can't believe I've never made these before. I love eating it raw with hummus or grating it into protein yogurt bowls. Time for something more savory!

    Reply
    • Megan says

      February 05, 2016 at 8:20 pm

      I can't believe you've never made them either! 😉

      Reply
  7. Erin @ Erin's Inside Job says

    February 05, 2016 at 9:51 am

    Nice! I've been throwing a zucchini in my post-workout smoothie and I love it bc I get a whole zucchini in and it doesn't even alter the taste!

    Reply
    • Megan says

      February 05, 2016 at 8:20 pm

      I SO need to try that! You have no idea how much I LOVE zucchini.

      Reply
  8. Jill @ Champagne for Everyday says

    February 05, 2016 at 8:26 am

    These Zuchinni fries look delicious! I have tried to hack these so many times and they end up a slimy disaster. Also - I LOVE being home all day, I am totally okay with the solitude, and working away at my to do list in silence haha. I envy that it's your everyday now! Enjoy 🙂

    Reply
    • Megan says

      February 05, 2016 at 8:19 pm

      It can be a little too isolating at times. I find myself going to Starbucks a couple times a week to see other life forms.

      Reply
  9. rachel @ athleticavocado says

    February 05, 2016 at 7:23 am

    I can't believe that a landscaper was stealing your water, how rude! On a positive note, these zucchini fries look amazing and would be even more amazing if they were dipped in marinara sauce!

    Reply
    • Megan says

      February 05, 2016 at 8:18 pm

      The only best way to eat them!

      Reply
  10. meredith @ The Cookie ChRUNicles says

    February 05, 2016 at 6:07 am

    Love this recipe! My best friend (who also lives next door to me) and I both work from home so we know everything that goes on during the day. It's so comical sometimes!

    Reply
    • Megan says

      February 05, 2016 at 8:18 pm

      That must be fun!

      Reply
  11. Blair says

    February 05, 2016 at 5:45 am

    I bet these are delicious!! Such a fun twist on a mozzarella stick!

    And wow...I can't believe that the landscapers were taking your water. So wrong! 🙁

    Reply
    • Megan says

      February 05, 2016 at 8:17 pm

      Funny what you find out when you're home, huh?

      Reply
  12. Susie @ SuzLyfe says

    February 05, 2016 at 5:43 am

    If someone servd these at a super bowl party, I would be divorcing Alex to marry them. No lie. So pinned.

    Reply
    • Megan says

      February 05, 2016 at 8:17 pm

      Haha, your love for food is strong!

      Reply
  13. michele @ paleorunningmomma says

    February 05, 2016 at 4:37 am

    Ooh these look so perfect and your pictures make me want to grab one and dip!

    Reply
    • Megan says

      February 05, 2016 at 8:17 pm

      Oh thanks Michele!

      Reply

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