courgette fries

Oven baked courgette fries have been a great sides option for me in my years of being on Keto. This recipe is definitely a go to when you would normally be having fries (or more commonly known as chips here in the UK) as an accompaniment to the main part of a dish.

Maybe you just want a portion as a snack? Absolutely nothing wrong with that at all.

What is not to love? A healthy veg baked in Parmesan cheese and garlic. You can also experiment with other herbs and spices for sure.

Courgette (or as known in other parts of the world as zucchini) is so adaptable for a keto or low carb diet. I will be showing in future recipes how it can replace all manner of carb filled ingredients like noodles and pasta for instance.

This recipe is gluten free too and uses only 4 simple ingredients. And simple to make up.

The cheese, as they are baking, really gets the taste buds going when they are in the oven.

They are one of my go to side dishes when having a lovely steak.

courgette fries and steak

Courgette Tip

The menu card below is easy to follow but want to give you some tips when working with courgettes like this.

This veg is nearly all water so once pieces are cut, blot them well with kitchen towel etc to get them as dry as possible. We do want dry fries.

Parmesan Tip

If you are doing this as part of a keto diet like me then avoid using pre shredded parmesan. As ever, manufacturers tend to add sugars and carbs to make you like it, and also to stop it sticking together in the packet. Same as with pre grated cheddar.

Buy a block of true Parmesan and simply grate yourself then you know you are safe.

Ok, let’s bake:

Courgette Fries Recipe – A Cheesy Keto Friendly Treat

5 from 6 votes
Recipe by Paul Steele Course: SidesDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

25

minutes
Calories

162

kcal

Ingredients

  • 2 medium sized courgettes

  • 1 egg

  • 100 g parmesan cheese grated

  • 1 tsp garlic powder

Directions

  • Preheat the oven to 220C or 425F.
  • Take a courgette then slice in half, then cut those pieces in half before then cutting the remaining into quarters. You should have about 16 pieces, shaped as fries/chips
  • Blot the courgette pieces with kitchen towel until as dry as possible.
  • In a bowl, crack the egg and beat until an even liquid.
  • In another bowl place the grated parmesan and the garlic plus any spices of your choice.
  • Then have your baking tray nearby.
  • This part is like a conveyor belt. With one hand dip a courgette piece in the egg the with your other hand dip it in the cheese mixture until coated. Then place on the baking tray.
  • Repeat this for all pieces.
  • Once all pieces are coated, place in the oven for about 25 – 35 minutes depending on how well you want them cooked.

Notes

  • you can add to the Parmesan mix any spice you like. Mixed spice, oregano for example
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