Garlic & Parmesan Keto Fried Zucchini

Garlic & Parmesan Keto Fried Zucchini

I don’t know about you but each summer I’m up to my ears in zucchini. It’s one of the things that grows like a weed in my garden and I’m always looking for delicious ways to use it up. This low-carb keto version of fried zucchini is sure to be a family favorite.

I like to use a parmesan crust which gets nice and crispy and pairs great with a dill yogurt dipping sauce. I know some recipes that require frying scare some folks off but this one comes together in a cinch as they only take about 1-2 minutes per side. All in all you won’t regret making this recipe!

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving, 4-6 pieces)

Total Carbs	6.5	grams
Fiber	2.2	grams
Net Carbs	4.3	grams
Protein	14.3	grams
Fat	16.7	grams
of which Saturated	11.9	grams
Energy	233	kcal
Magnesium	31	mg (8% RDA)
Potassium	325	mg (16% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (25%), fat (67%)

Ingredients (makes 6 servings) Zucchini Fries:

• 2 medium zucchini, sliced into 1 cm (½ inch) rounds (340 g/ 12 oz)
• 2 large eggs
• 1 ½ cups grated Parmesan cheese (4.8 g/ 4.5 oz)
• 4 heaping tbsp coconut flour (48 g/ 1.7 oz)
• ½ tsp paprika
• ½ tsp Italian seasoning
• ½ tsp garlic powder
• ½ tsp sea salt or pink Himalayan salt
• 6 tbsp virgin coconut oil or ghee, for frying

Yogurt & Herb Dipping Sauce:

• ½ cup plain full-fat yogurt (125 g/ 4.4 oz)
• 2 tbsp fresh dill, minced
• 1 tbsp lemon juice (15 ml)
• ½ tsp garlic salt (or use ¼ tsp garlic powder + ¼ tsp salt)
• ½ tsp pepper

Note: Nutrition facts for coconut oil, which is used for frying, are counted partially (50%).

Instructions

1. Slice the zucchini into 1 cm (½ inch) rounds. Arrange 3 bowls with the whisked eggs in one, the parmesan in one, and the coconut flour with spices in the other.
2. Heat the coconut oil in a non-stick skillet over medium high heat. One at a time dip the zucchini into the coconut flour mixture shaking off the excess before dipping into the egg then into the parmesan then place in the skillet frying 1-2 minutes per side until golden brown.
3. Drain each piece on a paper towel lined plate. Once all the zucchini has been fried mix together the ingredients for the yogurt sauce (prepared by simply mixing the ingredients for the sauce) and serve.

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