Air Fryer Zucchini Fries with Ranch Dressing

Air fryer zucchini fries are a healthier low carb fry alternative for weight loss

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 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’, 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!

Zucchini Fries are a low carb option to serve as a side dish for your favorite burger

Fried Zucchini Recipe Ingredients

Like most of my other low carb recipes, this one is simple to make and calls for a few ingredients, which include:

  • 2 medium zucchinis
  • 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

These zucchini fries are low carb and do not contain breadcrumbs.  Parmesan cheese is used to crisp these fries up!

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:

  1. Preheat the air fryer at 400 degrees F for 3 minutes.
  2. Add zucchini fries to the basket in a single layer and lightly spray with nonstick spray over the top of the fries.
  3. Air fry for 10 minutes, gently tossing half way through.
  4. If your fries are ready then, you’re finished! If needed, air fry a few minutes longer to crisp up!
  5. If you air fry in batches, keep your conventional oven on 200 degrees F so you can 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 Fries are fried at 400 degrees for 10 minutes

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!

Air Fryer Zucchini Chips are another way to crisp up your favorite veggie!

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’s 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.

Ranch Dressing is a popular dipping sauce for 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.

Zucchini Fries are Keto Friendly because parmesan cheese is used instead of breadcrumbs

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!

Low Carb Zucchini Fries are perfect for weight loss with the 17 Day Diet

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

    1. Preheat the oven to 425 degrees F. Place parchment paper on one large baking sheet or two smaller sheets. Set aside.
    2. Cut zucchini in half widthwise, then cut in half again lengthwise. Next, quarter each piece so you have 16 slices per zucchini.
    3. 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.
    4. In a small bowl, whisk the egg until well beaten.
    5. In another bowl, add the parmesan cheese and seasonings and mix well.
    6. Dip the zucchini slices into the egg mixture, then transfer to the Parmesan mixture and fully coat each slice with the cheese mixture.
    7. Transfer to parchment paper covered sheets in a single layer.
    8. Lightly spray the zucchini fries over the top with a non-stick spray.
    9. Bake for 25 to 30 minutes, flipping halfway.
    10. Season with salt and serve immediately.

    AIR FRYER INSTRUCTIONS:

    1. Preheat the air fryer at 400 degrees F for 3 minutes.
    2. Add zucchini fries to the basket in a single layer and lightly spray with nonstick spray over the top of the fries.
    3. Air fry for 10 minutes, gently tossing half way through.
    4. If your fries are ready then, you’re finished! If needed, air fry a few minutes longer to crisp up!
    5. If you air fry in batches, keep your conventional oven on 200 degrees F so you can 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!
    6. Season with salt over the top.

    FOR THE HOMEMADE RANCH DRESSING:

    1. In a mixing bowl, combine the Greek yogurt and sour cream and stir until smooth.
    2. Add the chopped dill, parsley, and chives, along with the garlic powder, onion powder, salt and black pepper. Stir to combine.
    3. Add the lemon juice and stir again until everything is well mixed.
    4. Taste and adjust seasonings as needed. If the dressing is too thick, you can thin it out with a little bit of water.

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

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Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creations!

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