Mediterranean Herb-Infused Baked Zucchini Fries with Almond Flour
Mediterranean Herb-Infused Baked Zucchini Fries are a lighter, wholesome alternative to classic fries, yet they deliver plenty of flavor and crunch. Instead of deep frying, these zucchini fries are baked until golden and crisp, coated in almond flour and fragrant Mediterranean herbs. Almond flour adds a subtle nuttiness and keeps the recipe naturally gluten free, while olive oil and herbs bring that familiar coastal warmth. These fries work beautifully as a snack, appetizer, or side dish and pair well with yogurt based dips, tomato sauces, or even hummus. Simple ingredients, minimal prep, and big flavor make this a recipe you will return to often.
Prep Time: 15 minutes
Bake Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
3 medium zucchini
¾ cup almond flour
¼ cup grated parmesan cheese (optional)
1 teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon garlic powder
½ teaspoon paprika
Salt and black pepper to taste
2 large eggs
2 tablespoons olive oil
Fresh parsley or basil for garnish (optional)
Instructions
Preheat the oven to 220°C (425°F) and line a baking sheet with parchment paper.
Wash the zucchini and cut them into fry-shaped sticks of equal size.
Pat the zucchini dry with paper towels to remove excess moisture.
In a shallow bowl, mix almond flour, parmesan cheese, oregano, thyme, garlic powder, paprika, salt, and pepper.
In another bowl, whisk the eggs until smooth.
Dip each zucchini stick into the egg, letting excess drip off.
Coat the zucchini evenly in the almond flour mixture, pressing gently to help it stick.
Arrange the coated zucchini on the baking sheet in a single layer.
Drizzle lightly with olive oil.
Bake for 22 to 25 minutes, flipping halfway, until golden and crisp. Garnish with fresh herbs before serving.
Tips
Choose firm, medium zucchini to avoid excess moisture.
Cutting evenly ensures uniform baking and crispness.
Drying the zucchini well is key to preventing sogginess.
Almond flour browns faster than breadcrumbs, so watch closely.
Use parchment paper to prevent sticking.
Do not overcrowd the baking sheet. Space allows crisp edges.
Flipping halfway helps both sides brown evenly.
Olive oil enhances flavor without making the fries greasy.
Serve immediately for the best texture.
Pair with yogurt, tzatziki, or tomato dip for balance.
Variations
Add lemon zest to the coating for brightness.
Use nutritional yeast instead of parmesan for a dairy free version.
Add chili flakes for a spicy kick.
Mix in ground cumin for warmth.
Replace thyme with rosemary for a deeper herbal note.
Use air fryer instead of oven for extra crispness.
Add sesame seeds to the coating for texture.
Try zucchini rounds instead of fries.
Serve with garlic yogurt sauce or tahini dip.
Sprinkle with feta crumbles after baking for extra flavor.
Questions and Answers
Are these zucchini fries crispy?
Yes, when baked properly and served fresh, they are crisp outside and tender inside.
Is almond flour necessary?
It provides structure and flavor, but fine breadcrumbs can be used if gluten is not a concern.
Can I make these dairy free?
Yes, simply skip the parmesan or replace it with nutritional yeast.
Can I air fry them?
Yes, air fry at 200°C for about 12 to 15 minutes.
Do they reheat well?
They are best fresh but can be reheated in the oven.
Are they kid friendly?
Yes, they are mild and easy to eat.
Can I prepare them ahead?
You can cut the zucchini ahead, but coat and bake just before serving.
What dips work best?
Greek yogurt dip, hummus, or marinara sauce pair well.
Are they low carb?
Yes, almond flour keeps carbs lower than traditional fries.
Can I freeze them?
Freezing is not recommended due to texture changes.
Nutrition
(Per Serving Approximate)
Calories: 210
Protein: 8g
Carbohydrates: 10g
Fat: 15g
Fiber: 4g
Sugar: 4g
Conclusion
Mediterranean Herb-Infused Baked Zucchini Fries with Almond Flour are proof that healthy food can still feel indulgent. With crisp edges, tender centers, and aromatic herbs, they deliver satisfaction without heaviness. Easy to prepare and endlessly adaptable, these zucchini fries fit beautifully into everyday meals or special gatherings. Whether served as a snack, side, or appetizer, they bring fresh Mediterranean flavor to the table in a simple, nourishing way.