DJ Foodielow-carb, low carb, sugar free, sugar-free, gluten-free, gluten free, primal, paleo

Baked Zucchini Fries

Prep: 15 mins | Cook: 15 min | Total: 30 mins | Servings:4


Baked Zucchini Fries
Baked Zucchini Fries
Baked Zucchini Fries
These baked zucchini fries are probably incorrectly named. They're not "fried". In fact, there's no oil used! That's not to say they COULDN'T be fried, it's just that they weren't, which means the name is ... the wrong name. Maybe "Baked Zucchini Bakes". That probably makes more sense, from a literal and redundant standpoint, but I'd wager that less people would order the Zucchini Bakes at a restaurant, than would order the "Zucchini Fries". If you're wondering what my point is ... so am I! I just started writing and this is what came out.

These Baked Zucchini Bakes were wonderful! They were crisp and flavorful, without taking on that soggy and squishy zucchini texture that they can so quickly and easily take on.

As with any stick-like food, a dip is often sitting on the side. More often than not, it's ketchup. I didn't want to just throw a puddle of plain ol' ketchup on the side of these crispity beauties. I wanted to do something a little different. So, they are accompanied by a sun-dried tomato pesto.

They're a little messy to make, but they are A LOT of fun to eat. You can also make the up, stick them in the freezer on a tray (raw), freeze them, place them into a big freezer bag and freeze for another day. Pull them out, line them on a tray and bake them up! YUM!

. .
IngredientsCaloriesFatProteinCarbsFiberSA'sNet Carbs
4 each (472g)  green zucchini and/or summer squash, cut into sticks761.485.8416.085.84010.24
1/4 cup (28g)  coconut flour (Buy Now) 12437181206
1 cup (112g)  almond flour (Buy Now) 64056242412012
1 cup (100g)  parmesan cheese, finely grated43129384004
2 tsp (2g)  fresh oregano (thyme, rosemary, sage and/or marjoram), rough chop2.
4 each (12g)  garlic clove, minced16004004
2 large (100g)  eggs14310131001
1/4 cup (59.5g)  cream, heavy whipping205.25221.251.75001.75
salt and pepper, to taste0000000
Totals (of 4 Servings):1637.27121.52g89.21g69.31g30.12g0g39.19g
Per Serving:409.3230.38g22.3g17.33g7.53g0g9.8g *


  1. Pre-heat oven to 375 F.
  2. Make sure your zucchini are cut into sticks. In my case, I cut them into half, lengthwise. Then, I laid each half, cut-side-down on the cutting board. Then, I sliced about every 1/2 inch, at a VERY strong angle. This results in something like a really long "half moon" shape. (in kitchen terms, this is usually called "cutting on the bias").
  3. In a wide Tupperware-style container, place your coconut flour. Season it with a good amount of salt and pepper. Add your zucchini sticks to the Tupperware. Place the lid on the Tupperware and shake the things, to coat the zucchini with the flour. Not too hard, as you'll break and bruise the zucchini. You just want to get it all evenly mixed and coated. Remove them from the container and set aside.
  4. In the original container, place your almond meal and parmesan cheese, chopped oregano and minced garlic. Mix it well.
  5. In a separate wide-mouthed bowl or container, whisk your eggs with the cream.
  6. Grease a baking tray (I used a silicon mat, but parchment will work and is less clean up, less likely to stick than a pan, etc.)
  7. In small batches of 4 to 6 sticks, place them in the egg mixture. Coat them well. Pick them up and move them into the almond meal mixture. Place the lid back on top and shake them around. Place them on the tray, but with a little space between them. Repeat this process until your are done. At the end, the almond meal mixture will start balling up and won't stick as well. This is fine. Just press it on and form it inside your palms/fists.
  8. Bake the whole tray for 12 to 15 minutes. Watch for them to turn golden brown. Remove and serve!

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* Learn More: More about this recipe and nutrition ...


Since whipped cream and park cheese are not considered paleo, do you have an alternate ingredient to make it paleo?

 Jamie  10/24/2016


---Reply posted by DJ on 10/24/2016
Hi Jamie, I'd remove the cheese, but add about 1/4 cup of tapioca flour to the coconut flour. Then, I'd add about 3/4 cup of powdered pork rinds, in place of the cheese. Use coconut milk, in place of the cream. That should even it all out! :-)

Zucchini fries or sticks are great with horseradish dip!

 unknown  1/22/2014


Thanks, Buttoni! Yep, different colors of squash can make for an interesting presentation, for sure! The calabacita's are what I would find all over Mexico. Love those things. Thanks for the thought! :)

 DJ  4/27/2013


I do these, too! And I like to do yellow and calaba squash in the oven coated, too. Yours look delicious!

 buttoni  4/27/2013