Air Fryer Zucchini Chips with Fat-Free Creamy Dip

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Air fryer zucchini chips are an ideal way to utilize some of that bumper crop of summertime’s favorite squash. 

Whether you’re an avid gardener with the mother lode of zucchini or your neighbors are gifting it to you, this is a crispy treat that you need not feel guilty eating.

Don’t confuse these air fryer zucchini chips with its fat-laden cousins from the deep fryer. Air frying gives the chips a wonderful crunch without a greasy texture. 

In fact, because of the air fryer, the zucchini chips are light and addictive. When I made these today, I also whipped up a light Creamy Italian dip that was an ideal partner to the chips. 

7 Healthy Reasons to Eat Zucchini

zucchini

So if you’ve ever wondered why the humble zucchini is such a well-loved fruit, look to its many health benefits for your answer. 

1 – Anti Aging

Zucchini is rich with both anti-inflammatory and antioxidant compounds. These help to reduce your body’s exposure to damaging free radicals. Free radicals trigger inflammation in your skin and body and can cause your skin to age prematurely. 

2 – Promotes eye health

Among the previously mention antioxidants, zucchini contains the following:

  • Vitamin C
  • Beta-carotene
  • Lutein
  • Manganese
  • Zeaxanthin

Each of these aids in preserving eye health and reduces your chances of cataracts, macular degeneration, and glaucoma.

3 – Increases thyroid function

The peels of zucchini contain high levels of Vitamin C and polyphenols that increase thyroid function. 

A study conducted by Devi University in India proves that zucchini skins improved the thyroid function of laboratory rats. As a result, the rats enjoyed a boost in metabolism.

4 – Boosts mental alertness

Zucchini is full of riboflavin, folate, and B6–all B vitamins. The B vitamins are “brain foods” that help the brain process thoughts and send messages out to the entire body. 

Vitamin B6, especially, is known to boost mental alertness.

5 – Aids digestion

Zucchini contains everything you need for good digestive function:

  • High water content
  • Electrolytes
  • Fiber

So make this squash a regular part of your diet, and you’ll decrease your odds of developing irritable bowel syndrome (IBS), constipation, ulcers, and some colon cancers.

6 – Stabilizes insulin and blood sugar levels

Remember that study that proved zucchini is wonderful for your thyroid? It also shows that the fruit regulates your insulin levels. 

In addition, the super amounts of fiber help you to feel full faster–and stay satiated longer. In turn, you’ll reduce cravings for empty calories that drive up your blood sugar level.

7 – Supports weight loss

If you’ve ever dieted, you’ve been told to increase your water and fiber and decrease your carbs. 

Because zucchini is naturally high in fiber and water, it satisfies your hunger. Of course, this full feeling enables you to push away the harmful carbs without regret.

So you can see that not only is zucchini flavorful, but it’s also useful for your health. And that’s why so many people adore this squash.

So if you've ever wondered why the humble zucchini is such a well-loved fruit, look to its many health benefits for your answer. #Zucchini #ZucchiniChips #ZucchiniChipsRecipe #AirFryer #Chips #Keto #LowCarb #Recipes

Air Fryer Zucchini Chips

Fortunately, zucchini is easy to cook. These air fryer zucchini chips are no exception! 

The use of the air fryer ensures cooking in just a few short minutes. The fryer operates by circulating heated air throughout a small chamber, cooking food evenly. 

Prepping the Air Fryer Zucchini Chips With a Mandoline Slicer

To prep the air fryer zucchini chips, I used a mandoline slicer. Because I wanted thin and crispy chips, I used the thinnest setting. 

If you prefer yours to have a crispy outside and a “meaty” center, use a thicker slice. 

Using the mandoline makes cutting fun and easy and ensures that you make precise slices that look pretty and cook consistently.

When working with a mandoline, keep the guard in place. While it’s tempting to skip assembling that piece, it’s there for a reason. 

Mandolines have razor-sharp blades, so BEWARE AND BE CAREFUL. They’re favored by chefs in professional kitchens because they’re fast and efficient and glide through zucchini as easily as a hot knife cuts through butter.

This mandoline comes with safety gloves, or you can order cut resistant gloves separately.

Here’s the Mandoline That I Use

air fryer zucchini chips
Here’s my work area set up to make air fryer zucchini chips.

Breading Shortcut

To mix the breading, I mixed 1/2 cup of Italian bread crumbs and 1/2 cup of white flour in one bowl. 

While it’s traditional to use three bowls—egg, flour, bread crumbs–I wanted to simplify this. To keep the carbs to a minimum, I did not want to dredge it twice. 

Gluten Free Air Fryer Zucchini Chips

What Didn’t Work

I tried two additional variations to make a gluten-free version of air fryer zucchini chips. Each was, well, I’ll say it–an epic fail. 

For my first attempt at gluten-free flour, I substituted white flour for coconut flour. The coconut flour did not stick to the zucchini well. And it burnt to a blackened crisp. 

Therefore, I tried making a plain zucchini chip with sea salt and basil from my garden. It came out dehydrated and more than a little bit burned. And the burnt basil smell was awful. 

Gluten Free Zucchini Chips that Worked

Whenever substituting gluten products for gluten free, always start by replacing the regular flour for the next closest gluten free alternative. When it comes to white or whole wheat flour, for instance, King Arthur GF flours are some of the closest in consistency and results, and our favorite is Bob’s Red Mill All Purpose Gluten Free Flour.

air fryer zucchini chipz

Air Fryer Zucchini Chips

Deborah Tayloe
Enjoy a light, crispy, and guilt-free treat with these air fryer zucchini chips.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Cuisine American
Servings 1 serving
Calories 448 kcal

Ingredients
  

  • 1 small zucchini
  • 1/4 cup seasoned Italian bread crumbs
  • 1/4 cup of flour
  • seasoning blend of your choice
  • 1 egg + 2 tsp water beaten
  • Olive oil pump spray not aerosol!

Instructions
 

  • Use a mandoline slicer or knife to cut the zucchini into thin "chips."
  • Prepare two small bowls for dredging the zucchini. One bowl will hold the beaten egg and one for the bread crumb, seasoning, and flour mixture.
  • Dip each zucchini round into the egg mixture and then dredge it in the flour and bread crumb bowl. Shake off excess and lie them in a single layer in your air fryer tray.
  • Air fry at 375 for 10 minutes. Check about halfway through the cycle as cooking time may vary based on the moisture content of your zucchini.

Notes

While the zucchini chips are in the air fryer toasting, make your creamy Italian dip.

Nutrition

Serving: 1gCalories: 448kcalCarbohydrates: 50gProtein: 16gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 16gCholesterol: 186mgSodium: 859mgFiber: 4gSugar: 5g
Tried this recipe?Let us know how it was!

Embrace the Bounty of the Zucchini

If your garden is overrunning with zucchini, embrace it! This fruit is best enjoyed fresh from the vine. It’s one of the ways you can literally enjoy the fruit of your labor. 

Creamy Italian Dip

creamy italian dip

No Fat Creamy Italian Dipping Sauce

Deborah Tayloe
Now if you're Keto or otherwise not concerned about fat content, then you can substitute low and no fat for full fat ingredients.
Prep Time 3 minutes
Total Time 3 minutes
Course Recipes
Cuisine Italian
Servings 1 cup
Calories 269 kcal

Ingredients
  

Instructions
 

  • Add Italian seasoning and dressing to small mixing bowl and let sit for a few minutes.
  • Whisk in the yogurt.
  • Serve and enjoy!

Notes

This makes just over one cup of dip. You can store any leftover in a mason jar, dressing jar or other container and use it for salad dressing and veggie dip.
Or you can turn your mason jars into a handy dressing bottle with this flip cap with handle.

Nutrition

Serving: 2tblCalories: 269kcalCarbohydrates: 10gProtein: 24gCholesterol: 19mgSodium: 353mgSugar: 9g
Tried this recipe?Let us know how it was!
Air fryer zucchini chips are an ideal way to utilize some of that bumper crop of summertime's favorite squash.
#Zucchini #ZucchiniChips #ZucchiniChipsRecipe #AirFryer #Chips #Keto #LowCarb #Recipes
Lightly toasted breadcrumbs with a delightful crunch.
air fryer zucchini chipz
Lightly toasted breadcrumbs with a delightful crunch.

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