Low Sodium Crispy Baked Zucchini Sticks
Satisfy your snack cravings guilt-free with these Low Sodium Crispy Baked Zucchini Sticks! Perfectly seasoned with garlic, onion, and a blend of Italian herbs, these oven-baked zucchini sticks deliver a deliciously crispy texture without the need for frying. Coated in a light mixture of panko breadcrumbs and a touch of Parmesan cheese, they achieve maximum crispiness while keeping sodium levels in check. Ready in just 35 minutes, they’re easy to prepare and make a nutritious appetizer, snack, or side dish. Pair them with your favorite low-sodium marinara sauce or a homemade dip for a wholesome, crunchy bite that’s crowd-pleasing and heart-healthy. Ideal for families, game days, or veggie lovers, these zucchini sticks are an irresistible way to enjoy a healthier comfort food option!
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Recipe Information
Ingredients
- 3 medium zucchini
- 2 large eggs
- 2 tablespoons milk
- 1 cup panko breadcrumbs
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- olive oil spray
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or spray it lightly with olive oil spray.
Wash the zucchinis and cut them into sticks approximately 3-4 inches long and 1/2-inch thick.
In a shallow bowl, whisk together the eggs and milk until well blended.
In another bowl, combine the panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, black pepper, dried oregano, and dried thyme. Mix these dry ingredients thoroughly.
Dip each zucchini stick first into the egg mixture, allowing any excess to drip off, then coat it in the breadcrumb mixture, pressing lightly to adhere.
Place the coated zucchini sticks onto the prepared baking sheet in a single layer, ensuring they are not touching.
Lightly spray the zucchini sticks with olive oil. This helps them to bake into a crispy texture.
Bake in the preheated oven for 20 minutes, or until the zucchini sticks are golden brown and crisp, flipping them halfway through the cooking time for even browning.
Remove from the oven and let them cool slightly before serving.
Serve immediately as a snack or side dip with a low sodium marinara or your choice of dipping sauce.
Nutrition Facts
Calories |
497 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 380 mg | 127% | |
| Sodium | 616 mg | 27% | |
| Total Carbohydrate | 66.7 g | 24% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 19.8 g | ||
| Protein | 30.3 g | 61% | |
| Vitamin D | 2.3 mcg | 12% | |
| Calcium | 305 mg | 23% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1797 mg | 38% | |
*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.
