Oven Fried Vegetables
Crispy, golden, and guilt-free, these Oven Fried Vegetables are the perfect way to enjoy all your favorite veggies in a healthier, flavorful way! This recipe combines an irresistible crunchy coating made with seasoned panko breadcrumbs, Parmesan cheese, and a touch of paprika with tender zucchini, carrots, broccoli, and cauliflower. Baked to perfection in just 25 minutes, these vibrant vegetables are crisped up in the oven with a light spray of olive oil—no deep frying required! Perfect as an appetizer, snack, or side dish, they pair beautifully with your favorite dipping sauces and are ideal for anyone looking for an easy, vegetarian-friendly recipe packed with color and flavor. Whether you're meal prepping or hosting a gathering, this quick and wholesome option will undoubtedly be a hit!
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Recipe Information
Ingredients
- 2 medium Zucchini
- 3 medium Carrots
- 2 cups Broccoli florets
- 2 cups Cauliflower florets
- 2 large Eggs
- 2 tablespoons Milk
- 2 cups Panko breadcrumbs
- 0.5 cups Parmesan cheese
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 bottle Olive oil spray
Instructions
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil spray.
Wash and dry the vegetables. Slice the zucchini and carrots into 1/4-inch thick coins, and ensure the broccoli and cauliflower are in bite-sized florets.
In a shallow bowl, whisk together the eggs and milk until well combined.
In a separate shallow bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
Dip each piece of vegetable into the egg mixture, ensuring it’s evenly coated.
Next, coat the vegetable in the breadcrumb mixture, pressing gently to adhere the breadcrumbs.
Place the coated vegetables in a single layer on the prepared baking sheet. Avoid crowding them to ensure even crispiness.
Lightly spray the vegetables with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the vegetables are golden brown and crispy.
Remove from the oven and allow to cool for 5 minutes before serving. Enjoy them plain, or pair with your favorite dipping sauce!
Nutrition Facts
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 105 mg | 35% | |
| Sodium | 1106 mg | 48% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 9.8 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 237 mg | 18% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 652 mg | 14% | |
*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.
