FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Fried Zucchini Recipe
• Ingredients & Substitutions
• How To Make Fried Zucchini
• Tips For The Best Fried Zucchini
• Is Fried Zucchini Good For You?
• Storage Instructions
• What To Serve With Fried Zucchini
• More Easy Zucchini Recipes
• Fried Zucchini (Crispy & Easy)
• Recipe Reviews

Have you ever tried a fried zucchini recipe ? This one will have you hooked! I make baked zucchini fries and zucchini chips in the air fryer all the time in the summer, but there’s nothing quite like the crispy texture you get from pan frying zucchini. This method tastes so good, you won’t believe it’s healthy! Fried foods get a bad rap, but this recipe proves you can make them better.

Why You’ll Love This Fried Zucchini Recipe

• Crispy outside with tender inside
• Savory, cheesy taste
• Simple pantry ingredients
• Done in just 20 minutes
• Naturally low carb, gluten-free, and vegetarian
• Perfect as a healthy vegetable side dish , snack, or appetizer

Ingredients & Substitutions

Here I explain the best ingredients for pan fried zucchini, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Zucchini – Opt for smaller zucchini if you can, as they tend to be more tender and have a sweeter flavor. You can also use yellow squash.
• Egg – Use a room temperature egg for easier coating. An egg substitute would probably work, but I haven’t tried it to confirm.
• Wholesome Yum Blanched Almond Flour – This flour has healthy fats, protein, and fiber, but you could use regular all purpose flour or bread crumbs (either panko breadcrumbs, gluten-free ones, or regular) if it fits your lifestyle.
• Grated Parmesan Cheese – Adds a savory and nutty flavor and enhances the crispy texture.
• Italian Seasoning – Make your own homemade Italian seasoning in just a few minutes, or you can use store-bought.
• Spices – Including paprika , garlic powder , sea salt and black pepper.
• Avocado Oil – I like the neutral flavor, but you can use any heat-safe cooking oil for pan frying zucchini. Olive oil also works great.

VARIATION: Try other seasonings.

You can add dried herbs like oregano, basil, thyme, or rosemary for added aromatic flavors, Cajun seasoning , chili powder, onion powder, or cayenne pepper.

How To Make Fried Zucchini

This section shows how to fry zucchini, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Set up the dipping stations. Prepare two bowls: one with eggs, and the other with a mixture of almond flour, grated parmesan cheese, Italian seasoning, paprika, garlic powder, sea salt, and black pepper. Get a third bowl and place just enough of the flour mixture in it to cover the bottom in a thick layer.
2. Coat the zucchini. Dip each zucchini slice in the egg, then the third small bowl with flour mixture, and then use a spoon to dust more from the second bowl, shaking off the excess (see tips below). Set the breaded slice aside. Repeat and dredge all the slices.

1. Fry zucchini. Heat the oil in a skillet over medium heat. Pan fry zucchini in a single layer, without a lid and without touching until golden brown on both sides.
2. Drain. Transfer the zucchini bites to a paper towel over a baking sheet to absorb excess oil. Repeat frying the remaining zucchini.

Tips For The Best Fried Zucchini

To make sure your fried zucchini turns out perfect, here are a few tips:

• Use both hands. Use one hand to dip the squash in egg and the other to dip it in the breading. This prevents the breading from becoming clumpy and sticking.
• Use 3 bowls. Sometimes less is more, but not for this fried zucchini recipe. 😉 Have one bowl for egg and two bowls for the breading mixtures. Use just a little bit of the breading at a time, so shake out just a bit at a time into the second bowl and keep the rest reserved in the third bowl. Again, this prevents clumping.
• Preheat the pan. Make sure the pan is hot, so that it heats consistently. If you rush and put the zucchini into a pan that’s not hot enough, they’ll get mushy and not crisp up. Or worse, the breading could fall off.
• Be generous with the oil. The recipe card lists 2 tablespoons of oil, but the amount you need may vary. The oil helps make the pan fried zucchini crispy, so you want to have enough.
• Avoid crowding the pan. The squash needs space to fry and crisp up, so you’ll need a few batches up for this fried zucchini recipe.
• Drain on paper towels. They’ll get more crispy if you let the excess oil drain away and they’ll also crisp up as they cool.

Is Fried Zucchini Good For You?

Fried foods don’t have to be unhealthy. This fried zucchini recipe is a prime example of a healthy fried snack, but it also makes a healthy side dish. The key is to use a natural, low carb breading and a healthy oil.

Storage Instructions

• Store: If you have leftovers, keep them in an airtight container in the fridge for 3-4 days. The zucchini softens when you store it, but you can make it crisp again if you reheat it correctly.
• Reheat: To crisp it up for serving again, you can either fry quickly or reheat in an air fryer if you have one. Since the fried zucchini is already golden brown, you’ll want lower heat to warm it up.
• Freeze: For best results, freeze the zucchini after breading but before frying. To do this, blanch the raw zucchini in boiling water for just a couple of minutes, then transfer to ice water to stop the cooking process. Pat them dry, then follow the fried zucchini recipe as usual to add the breading. Arrange on a parchment paper lined sheet pan and freeze until solid, then transfer to a freezer bag. When you are ready to cook, fry from frozen. Or, learn how to freeze zucchini without breading here !

What To Serve With Fried Zucchini

Now that you have mastered the art of creating crispy and flavorful fried zucchini, it’s time to explore the perfect pairings:

• Sauces – Try it as an appetizer and dip in marinara sauce (pictured above), garlic aioli , Greek yogurt (feel free to throw some herbs in there), or ranch dressing .
• Chicken – Serve pan fried zucchini with bacon wrapped chicken breast or lemon garlic chicken , or for a BBQ feast, pair these summer veggies with some crispy grilled chicken thighs .
• Seafood – I love pairing them with grilled halibut or grilled salmon , but if you want a fancy romantic dinner, you can’t go wrong with grilled lobster tail . If it’s too cold or rainy to grill, baked salmon is perfect!

More Easy Zucchini Recipes

Because zucchini is everywhere in the summer, I’m always looking for more ways to use it! Here are some more amazing zucchini recipes for you to try:

Zucchini Fritters

Zucchini Lasagna

Zucchini Casserole

Sauteed Zucchini

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 medium Zucchini (cut into 1/4-inch thick slices) ▢
• 2 large Eggs (whisked) ▢
• 2/3 cup Wholesome Yum Blanched Almond Flour ▢
• 2/3 cup Grated parmesan cheese ▢
• 1 tbsp Italian seasoning ▢
• 1/2 tsp Paprika ▢
• 1/2 tsp Garlic powder ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 2 tbsp Avocado oil (plus more as needed) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Prepare two bowls: One with whisked eggs, and the other with a mixture of almond flour, grated parmesan cheese, Italian seasoning, paprika, garlic powder, sea salt, and black pepper. Get a third bowl and place just enough of the flour mixture in it to cover the bottom in a thick layer.
2. Dip each zucchini circle in the eggs, shaking off the excess. Place the circle into the third bowl (the one with just a little flour mixture). Use a spoon to dust more flour mixture (from the second bowl) over the top of the zucchini (in the third bowl) to cover completely. Press lightly, then flip and cover the other side. (Use one hand for the egg and the other for the dry mixture, to avoid getting too much egg in the breading which will make it clumpy. You may want to add more dry mixture to the bowl in batches to avoid getting it too wet. It won’t stick if it gets too wet.) Set the breaded zucchini slice aside. Repeat with all zucchini, adding more flour mixture from the third bowl to the second as you go along. Doing this in batches this way prevents the breading from getting too wet/clumpy.
3. Heat 2 tablespoons (30 mL) of oil in a pan over medium heat (adjust more/less oil as needed to prevent sticking). Fry zucchini slices in a single layer, with a lid and without touching each other, for about 2-3 minutes per side.
4. When done, transfer the fried zucchini to a paper towel lined plate.
5. Repeat with the remaining slices, adding more oil if the pan gets dry.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/8 recipe, or slices from about 1/2 a zucchini

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Fried Zucchini

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Fried Zucchini (Crispy & Easy)

This easy fried zucchini recipe is crispy on the outside, tender on the inside, and full of flavor. Learn how to make it the healthy way!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/fried-zucchini/

Ingredients

• 4 medium Zucchini (cut into 1/4-inch thick slices)
• 2 large Eggs (whisked)
• 2/3 cup Wholesome Yum Blanched Almond Flour
• 2/3 cup Grated parmesan cheese
• 1 tbsp Italian seasoning
• 1/2 tsp Paprika
• 1/2 tsp Garlic powder
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• 2 tbsp Avocado oil (plus more as needed)

Instructions

1. Prepare two bowls: One with whisked eggs, and the other with a mixture of almond flour, grated parmesan cheese, Italian seasoning, paprika, garlic powder, sea salt, and black pepper. Get a third bowl and place just enough of the flour mixture in it to cover the bottom in a thick layer.
2. Dip each zucchini circle in the eggs, shaking off the excess. Place the circle into the third bowl (the one with just a little flour mixture). Use a spoon to dust more flour mixture (from the second bowl) over the top of the zucchini (in the third bowl) to cover completely. Press lightly, then flip and cover the other side. (Use one hand for the egg and the other for the dry mixture, to avoid getting too much egg in the breading which will make it clumpy. You may want to add more dry mixture to the bowl in batches to avoid getting it too wet. It won’t stick if it gets too wet.) Set the breaded zucchini slice aside. Repeat with all zucchini, adding more flour mixture from the third bowl to the second as you go along. Doing this in batches this way prevents the breading from getting too wet/clumpy.
3. Heat 2 tablespoons (30 mL) of oil in a pan over medium heat (adjust more/less oil as needed to prevent sticking). Fry zucchini slices in a single layer, with a lid and without touching each other, for about 2-3 minutes per side.
4. When done, transfer the fried zucchini to a paper towel lined plate.
5. Repeat with the remaining slices, adding more oil if the pan gets dry.

Maya’s Recipe Notes

Serving size: 1/8 recipe, or slices from about 1/2 a zucchini

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)