Oven Fried Zucchini Sticks
Crispy, golden, and delightfully guilt-free, these Oven Fried Zucchini Sticks are the perfect healthy snack or appetizer. Coated in a flavorful blend of panko breadcrumbs, Parmesan cheese, garlic powder, and paprika, these zucchini sticks are baked to crunchy perfection without any deep frying. Using a simple breading technique and a quick trip to the oven, you'll achieve that satisfying crunch with a fraction of the oil. Ready in under 45 minutes, this family-friendly recipe is great for parties, game day, or a savory side dish. Serve them warm with marinara or ranch dipping sauce for an irresistible treat that’ll have everyone reaching for seconds. Whether you're looking for a low-calorie snack or a new way to enjoy zucchini, this recipe is bound to be a hit!
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Recipe Information
Ingredients
- 3 medium zucchini
- 0.5 cup all-purpose flour
- 2 large eggs
- 2 tablespoons milk
- 1 cup panko breadcrumbs
- 0.5 cup Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- non-stick cooking spray
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. Lightly spray the parchment with non-stick cooking spray.
Cut the zucchini into sticks approximately 4 inches long and 1/2 inch thick. Pat them dry with a paper towel to remove excess moisture.
Set up a breading station with three shallow bowls or plates. In the first bowl, add the flour. In the second bowl, whisk together the eggs and milk. In the third bowl, combine the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
Dredge each zucchini stick first in the flour, shaking off any excess. Then dip it into the egg mixture, ensuring it is fully coated. Finally, roll it in the breadcrumb mixture, pressing gently to ensure the coating sticks.
Arrange the coated zucchini sticks in a single layer on the prepared baking sheet. Make sure the sticks are not touching to ensure even crisping.
Spray the tops of the zucchini sticks lightly with non-stick cooking spray to help them brown in the oven.
Bake in the preheated oven for 20-25 minutes, or until the zucchini sticks are golden brown and crispy. Flip them halfway through baking to ensure even browning.
Remove from the oven and allow the zucchini sticks to cool for a few minutes before serving.
Serve warm with your favorite dipping sauce, such as marinara or ranch dressing.
Nutrition Facts
Calories |
998 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.0 g | 37% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 419 mg | 140% | |
| Sodium | 7591 mg | 330% | |
| Total Carbohydrate | 137.0 g | 50% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 46.6 g | ||
| Protein | 49.8 g | 100% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 669 mg | 51% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1617 mg | 34% | |
*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.
