Imagine biting into a golden, shatteringly crispy zucchini fry — the almond flour and hemp heart coating crackles under your teeth, giving way to tender, steaming zucchini inside. Then you drag it through a velvety walnut pomodoro dip that tastes like Tuscany bottled in a bowl: earthy walnuts, sweet-tart sun-dried tomatoes, fresh basil, and a whisper of garlic. These air fryer zucchini fries deliver the satisfying crunch of Italian fritto misto with a fraction of the oil, and they come together in under 30 minutes flat.

The macro profile here is built for ketosis. Each generous serving packs 34 grams of fat — mostly from heart-healthy walnuts, hemp hearts, and olive oil — while net carbs sit at a comfortable 5 grams. The combination of almond flour and hemp hearts in the coating contributes 11 grams of plant-based protein per serving, making these fries far more nutritionally complete than your average side dish. With roughly 80 percent of calories coming from fat, this is a side that keeps you firmly in the keto zone.

These fries are the ultimate weeknight side dish because the air fryer does all the heavy lifting. No deep-frying, no babysitting a pot of hot oil — just toss the coated zucchini sticks in the basket and let the circulating heat work its magic. They pair beautifully with just about anything: a big salad, air fryer tofu steaks, coconut curry bowls, or even eaten on their own as a satisfying snack. The walnut pomodoro dip can be made ahead and stored in the fridge for up to five days, so you are always one air fryer session away from an incredible side.

Ingredients (serves 4)

For the flax egg:

  • 2 tablespoons (14g) ground golden flaxseed
  • 5 tablespoons (75ml) warm water

For the zucchini fries:

  • 2 medium zucchini, about 1 lb (450g) total
  • ½ cup (56g) fine almond flour
  • ¼ cup (40g) hemp hearts
  • 2 tablespoons (14g) nutritional yeast
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ¼ teaspoon fine sea salt
  • ⅛ teaspoon freshly ground black pepper
  • Olive oil spray

For the walnut pomodoro dip:

  • ½ cup (60g) raw walnuts
  • ¼ cup (28g) oil-packed sun-dried tomatoes, drained
  • 2 tablespoons (30ml) extra-virgin olive oil
  • 1 tablespoon (3g) nutritional yeast
  • 1 small clove garlic
  • 6 large fresh basil leaves
  • 1 tablespoon (15ml) lemon juice
  • 2–3 tablespoons (30–45ml) water
  • ¼ teaspoon fine sea salt
  • Pinch of red pepper flakes (optional)

Instructions

  1. Make the flax egg. In a small bowl, whisk together the ground flaxseed and warm water. Set aside for at least 5 minutes until the mixture thickens into a gel-like consistency. This acts as your binder in place of eggs.

  2. Prepare the zucchini. Trim the ends off both zucchini and cut each one in half crosswise, then slice each half into sticks about ½ inch (1.25cm) wide and 3 inches (7.5cm) long. You should end up with roughly 32–36 sticks. Pat the sticks thoroughly dry with a clean kitchen towel or paper towels — this step is essential for achieving a crispy coating.

  3. Set up the breading station. In a shallow bowl or plate, combine the almond flour, hemp hearts, nutritional yeast, Italian seasoning, garlic powder, salt, and black pepper. Stir with a fork until evenly mixed. Place the flax egg in a separate shallow bowl beside it.

  4. Coat the fries. Working in small batches, dip each zucchini stick into the flax egg, letting the excess drip off, then press it firmly into the almond-hemp mixture, turning to coat all sides. Place coated sticks on a clean plate or cutting board. If the coating is not adhering well, use your fingers to press it gently onto the zucchini.

  5. Preheat the air fryer. Set your air fryer to 400°F (200°C) and let it preheat for 3 minutes. This ensures the fries start crisping immediately upon contact with the hot basket.

  6. Air fry the zucchini. Arrange the coated zucchini sticks in a single layer in the air fryer basket, leaving a little space between each one for air circulation. Work in two batches if needed — overcrowding leads to steaming instead of crisping. Spray the tops generously with olive oil spray. Cook for 10–12 minutes, flipping the fries halfway through and giving them another quick spray of olive oil. They are done when the coating is deep golden brown and audibly crispy when tapped with tongs.

  7. Make the walnut pomodoro dip while fries cook. Add the walnuts, drained sun-dried tomatoes, olive oil, nutritional yeast, garlic, basil, lemon juice, salt, and red pepper flakes to a food processor or high-speed blender. Pulse several times, then blend on low, adding water one tablespoon at a time until you reach a thick but dippable consistency — similar to pesto. Taste and adjust salt or lemon juice as needed. Transfer to a serving bowl.

  8. Serve immediately. Arrange the hot zucchini fries on a plate or board alongside the walnut pomodoro dip. Garnish with a few torn basil leaves and an extra sprinkle of hemp hearts if desired. These are best eaten fresh and hot from the air fryer.

Nutrition per Serving

Nutrient Amount
Calories ~385 kcal
Fat ~34g
Protein ~11g
Total Carbs ~9g
Fiber ~4g
Net Carbs ~5g

Nutritional values are approximate and may vary based on specific brands and exact ingredient measurements used.

Tips & Variations

Dry your zucchini thoroughly. Zucchini is roughly 95 percent water, and excess moisture is the enemy of crispiness. After cutting your sticks, lay them on a kitchen towel for a few minutes and blot them firmly. Some cooks even lightly salt the sticks and let them sit for 10 minutes to draw out moisture before patting dry — if you have the time, this extra step produces an even crunchier result.

Make the dip ahead for easy weeknight sides. The walnut pomodoro dip stores beautifully in an airtight container in the refrigerator for up to 5 days. The flavors actually deepen overnight as the sun-dried tomatoes and basil meld together. Bring it to room temperature before serving, or thin it with a splash of water if it thickens in the fridge.

Watch for hidden carbs in sun-dried tomatoes. Not all sun-dried tomatoes are created equal on keto. Some brands add sugar to the packing oil or the tomatoes themselves. Always check the label and choose brands with no added sugar — the ingredients should list only tomatoes, olive oil, and possibly salt and herbs. Oil-packed varieties tend to be more keto-friendly than the dry-packed ones that sometimes contain added sweeteners.

Swap the nuts to fit your pantry. If you do not have walnuts on hand, raw cashews or macadamia nuts work beautifully in the pomodoro dip — cashews will give a creamier, milder result while macadamias make the dip richer and more buttery. For the coating, sunflower seed flour can replace almond flour one-to-one if you need a nut-free option, and shelled sunflower seeds can stand in for hemp hearts.

Try other Italian vegetable sticks. This almond-hemp coating and air fryer technique works with more than just zucchini. Try it on eggplant sticks (cut the same size — they will need an extra 2–3 minutes of cooking time), thick asparagus spears, or even green bean bundles. Each swap keeps you in keto range while adding variety to your side dish rotation.

Frequently Asked Questions

Can I make these zucchini fries truly crispy without deep-frying?
Absolutely — that is the beauty of the air fryer. The rapidly circulating hot air mimics the effect of deep-frying while using a fraction of the oil. The keys to maximum crispiness are threefold: thoroughly dry your zucchini before coating, do not overcrowd the basket so air can circulate freely around every stick, and use a generous spray of olive oil before and at the halfway flip. If your air fryer runs cool, bump the temperature up to 410°F (210°C) for the last 3 minutes to really set that golden crust.
What can I use instead of flaxseed for the egg replacement?
Chia seeds work as a direct one-to-one swap — use 2 tablespoons of ground chia seeds with 5 tablespoons of water and let it gel for 5 minutes. The texture is nearly identical. You could also use a thin layer of unsweetened almond butter or tahini brushed onto the zucchini sticks as a binder, though the coating may be slightly less even. Avoid commercial vegan egg replacers that are starch-based, as they tend to add unnecessary carbs.
How should I store and reheat leftover fries?
Store leftover fries and dip separately in airtight containers in the refrigerator for up to 3 days. To reheat, place the fries back in the air fryer at 375°F (190°C) for 3–4 minutes until they crisp up again. The microwave will make them soggy, so the air fryer or a hot oven at 400°F (200°C) for 5–6 minutes are your best options. The dip needs no reheating — just stir and serve it at room temperature alongside the re-crisped fries.
Are these fries compatible with other keto subtypes like lacto-ovo or standard vegetarian keto?
Yes, and you can actually simplify the recipe if you eat eggs and dairy. Replace the flax egg with one beaten large egg for an even crispier, more cohesive coating. You could also stir 2 tablespoons of grated Parmigiano-Reggiano into the almond-hemp coating for an authentic Italian twist. For the dip, a spoonful of mascarpone or cream cheese blended in makes it even silkier. These additions keep the macros solidly keto — the egg adds minimal carbs and the cheese only boosts fat and protein.
Why are my fries browning unevenly in the air fryer?
Uneven browning usually comes down to overcrowding or inconsistent coating thickness. Make sure each fry has space around it in the basket — the hot air needs to reach every surface. If your air fryer basket is small, cook in three batches rather than two. Also, press the coating firmly and evenly onto all four sides of each stick during breading. Finally, always flip the fries at the halfway mark and rotate the basket if your air fryer has known hot spots. A light extra spray of olive oil on any pale spots during flipping helps them catch up.