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Baked Zucchini Sticks (Oven or Air Fryer)

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The kids love these healthy Baked Zucchini Sticks! Bake them in the oven or in the air fryer (directions provided for both). Perfect served with marinara for dipping.

The kids love these healthy Baked Zucchini Sticks! Perfect served with marinara for dipping.
Baked Zucchini Sticks

These baked zucchini sticks are a healthier version of fried zucchini sticks or zucchini fries are delicious as a snack, appetizer or side dish. Heck, I’ve even made them for lunch! When my daughter Karina was younger, she used request them often! If you love zucchini as much as we do, check out all my zucchini recipes here.

The kids love these healthy Baked Zucchini Sticks! Perfect served with marinara for dipping.

I’ve been making this recipe for years, when Karina was younger it was my favorite way to make zucchini because I knew she’d eat them with no complaint. I serve them with my homemade marinara sauce on the side but that’s totally optional. The serving size is huge, each person gets a whole zucchini!

The only complaints I used to get was that I never made enough, so if you think this is a lot for four people, keep in mind they shrink a bit when they cook, I learned fast to make a big batch of these!

How To Make Zucchini Sticks

  • For best results, it’s best to bread them in two batches so the crumbs don’t clump up.
  • Although the recipe is written for four servings, you can easily make this for one or two. Simply cut the recipe in half or in quarters.
  • To make them dairy-free, swap the parmesan cheese for more breadcrumbs.
  • To make them gluten-free, swap the breadcrumbs for gluten-free seasoned crumbs.

Baked Zucchini Sticks

 

More Zucchini Recipes

Baked Zucchini Sticks

4.84 from 12 votes
3
Cals:154
Protein:9
Carbs:26
Fat:2
The kids love these healthy Baked Zucchini Sticks! Perfect served with marinara for dipping.
Course: Appetizer, Side Dish, Snack
Cuisine: Italian
A great way to get even the pickiest of eaters to enjoy zucchini! Perfect as a snack, appetizer or side dish.
Prep: 10 mins
Cook: 25 mins
Total: 35 mins
Yield: 4 Servings
Serving Size: 16 sticks

Ingredients

  • cooking spray
  • medium 7 oz each zucchinis, ends trimmed
  • large egg whites beaten
  • 1/4 tsp kosher salt
  • fresh black pepper to taste
  • cup seasoned whole wheat bread crumbs
  • 2 tbsp grated Pecorino Romano cheese
  • 1/4 tsp garlic powder
  • 1/2 cups quick marinara sauce for dipping optional

Instructions

Baked Zucchini Sticks:

  • Preheat the oven to 425°F. Spray 2 large baking sheets with cooking spray and set aside.
  • Cut each zucchini into 16 equal size sticks about 3-inches long and 1/2-inch thick.
  • In a small bowl, beat the egg whites and season with salt and pepper. In a medium shallow bowl, combine the breadcrumbs, Romano cheese, garlic powder and mix well.
  • Dip zucchini sticks into the egg whites then into the bread crumbs, a few at a time and coat well.
  • Place the breaded zucchini sticks in a single layer on the prepared baking sheets and spray with more oil on top. Bake for about 22-25 minutes, or until golden brown. Serve with 1/2 cup marinara sauce for dipping if desired.

Air Fryer Zucchini Sticks

  • Preheat the air fryer 400F. Air fry in a single layer, in batches, 12 to 14 minutes, turning halfway until golden.

Last Step:

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Video

Nutrition

Serving: 16 sticks, Calories: 154 kcal, Carbohydrates: 26 g, Protein: 9 g, Fat: 2 g, Saturated Fat: 0.5 g, Sodium: 327 mg, Fiber: 3 g, Sugar: 7 g

Categories:

A kid-friendly way to cook zucchini!

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295 comments on “Baked Zucchini Sticks (Oven or Air Fryer)”

  1. Avatar photo
    Jessica Griffin

    Can I sub the flour for pork rinds? Trying to not over do it on carbs although I I do eat a lot of healthy carbs from fruits and veggies.. I wanna try this with my zucchini…

    1. made these in the air fryer tonight and man oh man – this is a perfect recipe. zucchini will never be the same, obsessed doesn’t even begin to explain!!! 

  2. Just as an FYI to anyone reading later — I entered all ingredients minus the dipping sauce into the ww.com recipe builder, and it comes up as 3 points on purple per serving!

    1. Avatar photo
      Victoria Falconi

      I was thinking the same thing! More zero points foods on purple, so that should be lower in points!

  3. I love these!!! For extra crispyI cooked them on a rack on a cookie sheet. Dipped in ranch dressing YUMMMM!!!

  4. You make it seem like, in step three, that you should combine the bread crumbs with the egg. It is very confusing!

    1. don’t overthink it…lots of GF air fried zucchini recipes that use almond flour and shredded parm instead of bread crumbs