Baked Squash Sticks
Crispy, golden, and delightfully seasoned, these Baked Squash Sticks are a healthier alternative to traditional fried snacks, perfect for satisfying your craving for crunch. Made with fresh yellow squash or zucchini, each stick is coated in a savory blend of breadcrumbs, Parmesan cheese, and aromatic spices like garlic powder and oregano, then baked to perfection for a guilt-free appetizer or side dish. With just 15 minutes of prep and a quick bake time, this easy recipe delivers a crowd-pleasing snack that’s ideal for dipping in marinara sauce, ranch, or your favorite condiment. Whether you're hosting a gathering or simply looking for a wholesome snack, these oven-baked squash sticks are sure to impress.
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Recipe Information
Ingredients
- 2 medium-sized yellow squash or zucchini
- 1 cup breadcrumbs
- 0.5 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup all-purpose flour
- 2 large eggs
- olive oil cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil cooking spray.
Wash the squash and cut off the ends. Slice each squash lengthwise into sticks about 3-4 inches long and 1/2 inch thick.
In a shallow bowl, mix the breadcrumbs, grated Parmesan cheese, garlic powder, dried oregano, salt, and black pepper.
Place the flour in a second shallow bowl.
In a third shallow bowl, lightly beat the eggs with a fork until smooth.
Dredge each squash stick in the flour, shaking off any excess. Then dip it into the beaten eggs, ensuring it is fully coated. Finally, roll it in the breadcrumb mixture, pressing gently to adhere.
Place the coated squash sticks onto the prepared baking sheet in a single layer, ensuring they are not touching each other.
Lightly spray the tops of the squash sticks with olive oil cooking spray to help them crisp up during baking.
Bake in the preheated oven for 15-20 minutes, flipping them halfway through, until golden brown and crispy.
Remove from the oven and let cool slightly before serving. Serve with marinara sauce, ranch dressing, or your favorite dipping sauce.
Nutrition Facts
Calories |
252 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 103 mg | 34% | |
| Sodium | 651 mg | 28% | |
| Total Carbohydrate | 36.3 g | 13% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 4.3 g | ||
| Protein | 13.2 g | 26% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 168 mg | 13% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 358 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
