🧀 Crispy Baked Parmesan Zucchini Sticks
Description:
These baked zucchini sticks are a crunchy, cheesy, and savory way to enjoy your veggies. Coated in olive oil and Parmesan cheese, they’re roasted to perfection in the oven — no frying needed! Ideal as a healthy appetizer, snack, or side for dipping in marinara, ranch, or garlic aioli.
📋 Ingredients:
- 2–3 medium zucchinis, cut into sticks
- 2–3 tablespoons olive oil
- 1/2 cup grated Parmesan cheese
- 1/4 cup breadcrumbs (optional, for extra crunch)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning or dried oregano
- Salt & pepper to taste
- Optional: chopped parsley or chili flakes for garnish
🥣 Instructions:
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.
- Prepare the zucchini:
Cut zucchinis into even sticks or wedges (about 3″ long). Pat them dry with a paper towel. - Coat the sticks:
In a large bowl, toss the zucchini sticks with olive oil. In a separate bowl, mix Parmesan, breadcrumbs (if using), garlic powder, Italian seasoning, salt, and pepper. - Bread the zucchini:
Toss each stick in the cheese mixture until coated evenly. Press lightly to help it stick. - Bake:
Arrange sticks in a single layer on the baking sheet. Bake for 20–25 minutes, flipping halfway, until golden and crispy. - Serve hot with your favorite dip!
👨👩👧👦 Servings:
Makes 4 servings as a side or 2–3 servings as a snack or appetizer.
🍽 Nutritional Info (Per Serving – based on 4 servings):
(Approximate values)
- Calories: 150
- Fat: 10g
- Carbs: 7g
- Fiber: 2g
- Protein: 6g
- Sugar: 3g
- Sodium: 240mg
- Calcium: 15% DV
🌟 Benefits:
- Zucchini is low in calories and high in water, vitamins A & C, and antioxidants.
- Parmesan cheese provides calcium and umami flavor with minimal lactose.
- Olive oil adds heart-healthy monounsaturated fats.
💡 Tips:
- Pat the zucchini dry before coating for better crisping.
- For extra crispiness, broil for the last 2–3 minutes.
- Use panko breadcrumbs for an airier crunch.
- Make it gluten-free by skipping breadcrumbs or using GF crumbs.
- Serve with marinara, tzatziki, or spicy mayo for a dipping twist.
❓Q&A:
Q: Can I air-fry these instead of baking?
A: Yes! Air fry at 400°F for 10–12 minutes, flipping halfway.
Q: Can I make them ahead?
A: They’re best fresh, but you can prep and refrigerate the coated sticks a few hours in advance. Bake just before serving.
Q: What cheese alternatives can I use?
A: Grated pecorino romano or nutritional yeast (for a dairy-free option) also work well.
Q: Can I freeze them?
A: Not ideal once baked (they lose crispiness), but you can freeze them before baking. Bake straight from frozen and add 5–7 extra minutes.