Fries are back! If you’ve missed fries while staying true to your low-carb diet then I have good news…

Low-Carb Zucchini Fries with Spicy Avocado Dipping Sauce are about to make your day.

You’ll be sinking your teeth into a hot, crumbed, tender fry in 30 minutes and enjoying every salty, satisfying minute of it.

Scoop up a creamy dollop of Spicy Avocado Sauce with your zucchini fries and remind yourself just how good the ketogenic diet is.


How do you make zucchini fries?

To make zucchini fries, cut 2 large zucchinis lengthwise and then into wedges. Crumb the zucchini wedges by dipping them first into whisked egg, then into your crumb mixture. The crumb mixture is made up of shredded coconut, almond flour (or almond meal), and spices. Bake the zucchini fries for 15 minutes at 450°F (230°c).


This recipe for zucchini fries is very easy, especially if you are familiar with crumbing meats or fish. If you have kids, you’ve probably cooked crumbed fish or crumbed chicken tenders on demand at least 3 billion times.

I’ve used shredded coconut in the crumb which gives it a nice, crunchy texture. If your shredded coconut is in strands, process it in a blender first so it becomes finely shredded, like fine sand. You may not need to do this depending on the shredded coconut you use.


 Zucchini Fries dipped into Spicy Avocado Dipping Sauce


How to crumb food in 4 easy steps

If you haven’t “crumbed” before, then it’s an easy, step-by-step process that works as long as you do the 3 steps in the right order.

I usually line up the plates in order from left to right to make sure I don’t get mixed up and wonder why the crumb doesn’t stick to the zucchini!

  1. Your first step is to whisk the eggs in a shallow bowl. Place this bowl on the left.
  2. The second step is to mix together the crumb. Add the coconut, almond flour, garlic powder and spices into another, shallow bowl and combine. This bowl goes to the right.
  3. Place your baking sheet, lined with parchment paper above your bowls.
  4. Now, dip each zucchini wedge into the egg (bowl 1), then into the crumb (bowl 2) and then place on the baking sheet.

Voila – now the zucchini fries are ready to be cooked!


Crumbing and baking the Zucchini Fries



If your kids or family are not big on eating vegetables or zucchini (mine hate it!), this recipe could be the one that helps them see the light.

Try crumbing other vegetables too, like sweet potato, eggplant or cauliflower to make them more appetizing for the vegetable police!


Don’t forget to check out our Low-Carb Herb And Parmesan Crusted Fish – it’s a real low-carb family favorite. The first time I made it, the kids didn’t even notice that I’d made a low-carb crumb with almond meal instead of breadcrumbs!



While the zucchini fries are baking away, whizz up the Spicy Avocado Dipping Sauce.

Ideally use a small food processor, blender or hand-held immersion blender if you have them. They are much easy to manage and clean than a full-size food processor for a small job like this.

Place all the ingredients into the food processor and blend briefly until the sauce comes together nicely. You can add a little water if it’s too thick.

Best of all, you can wave cravings for fries goodbye on keto with 30 minute Low-Carb Zucchini Fries with Spicy Avocado Dipping Sauce. All up, one serving has 10g of net carbs and 397 calories.


You’ll love these other low-carb family favorites:

One Pan, 30 Minute – Chicken, Parmesan And Zoodle Skillet

30 Minute Low-Carb, Gluten-Free Meatballs

7 Day Low-Carb Diet 30 Minute Dinner Plan

7 Easy Low-Carb Meals You Can Adapt For Carb Eaters


5 from 6 votes

Low-Carb Zucchini Fries with Spicy Avocado Dipping Sauce

Sink your teeth into a hot, crumbed, tender zucchini fry dipped in Spicy Avocado Sauce and remind yourself how good the ketogenic diet is. Ready in 30 minutes! 

Course 30 Minute Meal, Appetizers, Snacks
Cuisine American, Gluten-Free, Low-Carb, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 3
Calories 397 kcal
Author Abbie Brooks


For the zucchini fries:

For the sauce:

  • 1 avocado, medium
  • 2 tbsp whole milk plain yogurt
  • 1 tbsp lime juice
  • 1 clove garlic crushed
  • 1 tsp sriracha or other hot sauce
  • ¼ tsp salt
  • Water to thin


  1. Preheat oven to 450°F (230c). Line 2 baking sheets with parchment paper.

  2. Cut the zucchinis in half lengthwise and again crosswise. Then cut them into small wedges.
  3. In a food processor or high-speed blender, add the shredded coconut and blend until it resembles a fine sand texture.
  4. Transfer the coconut to a shallow bowl and stir in the almond flour, garlic powder, smoked paprika (if using), cumin and salt.
  5. Whisk the eggs in a separate shallow bowl.
  6. Dip each zucchini wedge into the egg and then the almond/coconut mixture. Make sure you coat the zucchini on all sides.
  7. Place on the baking sheets and repeat with the remaining zucchini wedges.
  8. Bake for 15 mins, or until golden on the bottom.
  9. To make the sauce, add all ingredients to a food processor or blender and blend until smooth. If too thick, add a tablespoon of water until it reaches your desired consistency.
  10. Serve the zucchini fries immediately with the dipping sauce.
Nutrition Facts
Low-Carb Zucchini Fries with Spicy Avocado Dipping Sauce
Amount Per Serving
Calories 397 Calories from Fat 288
% Daily Value*
Total Fat 32g 49%
Saturated Fat 12g 60%
Cholesterol 110mg 37%
Sodium 888mg 37%
Potassium 850mg 24%
Total Carbohydrates 20g 7%
Dietary Fiber 10g 40%
Sugars 6g
Protein 12g 24%
Vitamin A 16.9%
Vitamin C 40.1%
Calcium 11.1%
Iron 17.6%
* Percent Daily Values are based on a 2000 calorie diet.


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Sink your teeth into a hot, crumbed, tender zucchini fry dipped in Spicy Avocado Sauce and remind yourself how good the ketogenic diet is. Ready in 30 minutes!
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Reader Interactions


    • The shredded coconut gives the fries that all important crunch when you bite into them. I’m all for lazy though, so give it a try without the shredded coconut and let me know how it goes!

  1. I have struggled adding the crispy coating to veggies . Thanks for your wonderful tips. And those fries looks yummy !

  2. I love the idea of both the zucchini fries and the avocado dip! Definitely want to try them both even though I’m not on any kind of low-carb diet! I live in Italy where a low carb diet is hard to follow coz I love pasta too much!! 🙂

    • You’ll love these zucchini fries then – it’s hard to believe they are low-carb. There is no hiding from pasta in Italy!

  3. Loving the sound of this recipe! I’m GF, so this recipe is calling my name. I love the addition of shredded coconut! I bet that’s a really nice flavor in here. And that avocado sauce – yum!

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