Mediterranean Vegetables · Recipe Collection
Mediterranean Zucchini Recipes (Air Fryer + Keto-Friendly)
Zucchini shows up in Greek and Italian kitchens in more forms than almost any other vegetable — fried, stuffed, spiralized, grated into fritters. Four ways to use it here, all genuinely keto-friendly, no breadcrumbs required.
⚡ The Quick Answer
Zucchini is one of the lowest-carb, most versatile vegetables in Mediterranean cooking — under 4g net carbs per cup, and its high water content means the real technique across almost every recipe is managing that moisture, not adding flavor. Salt and drain grated or sliced zucchini before cooking, and most “soggy zucchini” complaints disappear.
Cooking alongside something else from the eggplant family this week? These Mediterranean eggplant recipes use a similar salting technique.
1. Keto Zucchini Fritters
Keto Zucchini Fritters
Crisp outside, tender inside — the classic Greek kolokithokeftedes, made keto.
You’ll need: grated zucchini, salt, almond flour, egg, crumbled feta, fresh dill or mint, olive oil for frying.
Method: Salt grated zucchini and let sit 15 minutes, then squeeze out as much liquid as possible with a clean towel — this step matters more than any other. Mix with almond flour, egg, feta, and herbs. Form small patties and pan-fry in olive oil, 3–4 minutes per side, until golden.
2. Ricotta-Stuffed Zucchini Boats
Ricotta-Stuffed Zucchini Boats
Ricotta’s hold-its-shape texture works here the same way it does in stuffed eggplant.
You’ll need: zucchini, whole-milk ricotta, cherry tomatoes, garlic, oregano, olive oil, grated hard cheese.
Method: Halve zucchini lengthwise, scoop out the center to form a boat, salt lightly and let sit 10 minutes. Mix ricotta with garlic, oregano, and chopped tomatoes, fill the boats, top with grated cheese, and bake at 375°F (190°C) for 20–25 minutes until the zucchini is tender and the top is golden.
3. Air Fryer Zucchini Chips
Air Fryer Zucchini Chips
A lighter, faster alternative to breaded zucchini chips, with none of the sogginess.
You’ll need: zucchini, olive oil, salt, grated parmesan (optional).
Method: Slice zucchini into thin rounds (a mandoline works best), salt and let drain on paper towels for 10 minutes, pat dry. Toss lightly with olive oil and salt, arrange in a single layer, and air fry at 375°F for 10–12 minutes, flipping halfway, until edges are golden. A light dusting of parmesan in the last 2 minutes adds crunch without much extra carb load.
4. Zucchini Noodles with Olive Oil & Herbs
Zucchini Noodles with Olive Oil & Herbs
The simplest recipe on this page, and the one you’ll make most often once you own a spiralizer.
You’ll need: zucchini, extra virgin olive oil, garlic, red pepper flakes, fresh basil or parsley, grated hard cheese.
Method: Spiralize zucchini into noodles, salt lightly, and let drain 10 minutes — do not skip this or the dish turns watery once heated. Warm olive oil with garlic and red pepper flakes, toss in the drained noodles for 1–2 minutes just to warm through (overcooking makes them mushy), finish with herbs and cheese.
Want a Full Week Built Around Recipes Like This?
The Free 7-Day Greek Keto Mediterranean Meal Plan includes vegetable-forward dinners like these, with a shopping list included.
Get the Free 7-Day Plan →Frequently Asked Questions
How do you keep zucchini from getting soggy?
Salt it first and let it drain for 10-15 minutes, then pat or squeeze out the excess liquid before cooking. This single step fixes most sogginess complaints across every zucchini recipe.
Is zucchini keto-friendly?
Yes, at under 4g net carbs per cup, zucchini is one of the more generous low-carb vegetables and works well across almost any keto meal.
Do you need a spiralizer for zucchini noodles?
A spiralizer gives the cleanest result, but a julienne peeler or even a vegetable peeler cutting thin ribbons both work as substitutes.
Can I make zucchini fritters ahead of time?
Yes, they reheat well in the air fryer for a few minutes to restore crispness. Avoid microwaving, which tends to make them soft.
This article is for informational purposes only and is not medical advice. Nutrition estimates are approximate and will vary based on specific ingredients and brands used.
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