Zesty Oven Fried Vegetables
Crispy, golden, and bursting with flavor, Zesty Oven Fried Vegetables are the ultimate guilt-free snack or side dish! This easy recipe transforms zucchini, carrots, and broccoli into crunchy bites with a zesty punch thanks to a Parmesan-infused Panko breadcrumb coating enhanced by lemon zest, garlic powder, and paprika. Oven-baked to perfection, these veggies deliver a satisfying crunch without the excess oil, making them a healthier alternative to traditional fried snacks. With just 20 minutes of prep time and a quick bake in the oven, this dish is as convenient as it is delicious. Serve them with your favorite dipping sauce for a crowd-pleasing appetizer or a wholesome addition to any meal. Perfect for veggie lovers and picky eaters alike, these crispy vegetables will leave everyone wanting more!
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Recipe Information
Ingredients
- 2 medium zucchini
- 3 large carrot
- 2 cups broccoli florets
- 1 cup Panko breadcrumbs
- 0.5 cup grated Parmesan cheese
- 0.5 cup all-purpose flour
- 2 eggs
- 2 tablespoons milk
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon lemon zest
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 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 and prepare the vegetables: Cut the zucchini into 1/4-inch thick rounds, peel and slice the carrots into sticks, and ensure the broccoli florets are bite-sized.
Set up a breading station with three shallow bowls. In the first bowl, mix the flour with garlic powder, paprika, salt, and black pepper. In the second bowl, beat the eggs and milk together. In the third bowl, combine the Panko breadcrumbs, Parmesan cheese, and lemon zest.
Dip each vegetable piece into the flour mixture, ensuring a light coating. Shake off excess flour, then dip it into the egg mixture, letting any extra drip off. Finally, press it into the breadcrumb mixture to coat evenly.
Place the breaded vegetables on the prepared baking sheet, leaving some space between each piece for even cooking.
Once all the vegetables are breaded, lightly spray them with olive oil cooking spray. This helps 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, let cool for a few minutes, and serve with your favorite dipping sauce or enjoy them as is!
Nutrition Facts
Calories |
303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 9% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 104 mg | 35% | |
| Sodium | 973 mg | 42% | |
| Total Carbohydrate | 46.5 g | 17% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 7.8 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 213 mg | 16% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 561 mg | 12% | |
*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.
