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Crunchy Baked Zucchini Sticks

August 14, 2015 by Sandra Shaffer 16 Comments

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These crunchy zucchini sticks are baked with parmesan cheese and a thin coating of flaky panko breadcrumbs adding a crunchy texture. Dip these in pizza sauce for a tasty appetizer or serve as a side dish.

Baked zucchini sticks in a blue serving basket

Baked Zucchini Sticks

I often see these baked zucchini sticks described as fries, but I don’t think I could enjoy these as much if I thought the were replacing French fries.

Who else loves French fries, especially when they’re almost over cooked and the ends get super crunchy.

That’s the part that I like to nibble on first!

Oh, and any burnt pieces…LOVE!

Fries are in a league of their own: shoestring, steak, curly and those basket weave looking ones.

All tasty in my opinion, but I don’t eat a lot of fried foods so it’s more of a treat if I make or order French fries at a restaurant.

Baked zucchini sticks on a baking sheet

How to Make Baked Zucchini Fries

This easy recipe is simple, but there is one key element to ensure these zucchini sticks are nice and crunchy.

First, cut the zucchini in the size and shape you want and lay them of a couple of layers of paper towels. 

Sprinkle salt over the zucchini to release the moisture and let it sit for about an hour, then pat the zucchini dry with clean paper towels.

In three separate shallow bowls add the almond meal to one, the second bowl whisk together the panko, parmesan and Italian seasoning. In the third bowl beat the eggs together.

Roll each zucchini stick in almond meal, then the eggs and finally the panko mix.

Place on the baking sheet and bake for 12 minutes, and then flip the zucchini sticks over and bake an additional 12 minutes.

baked zucchini sticks ingredients

What to serve with baked zucchini fries

I made these for Alan and me to nosh on. We both had eaten large lunches and didn’t want anything heavy for dinner, but we did want something!

We ended up making a meal out of this and ate the whole batch with pizza sauce!

You might also enjoy these with classic grilled hamburgers or for a all veggie meal try this open faced cauliflower cheddar melt for a complete meal.

To serve as an appetizer, enjoy with your choice of a 3 ingredient cocktail from Take Two Tapas.

baked zucchini sticks dipped in pizza sauce

Healthy “Fries”

If you think you need to entice your kids to eat their zucchini then go ahead and tell them that these are “special” fries!

I bet they’ll eat every one and ask for more!

These Crunchy Baked Zucchini Sticks are made with parmesan cheese and flaky panko adding a crunchy texture. Dip these in pizza sauce for a tasty appetizer or serve as a side dish. The Foodie Affair

Are Zucchini Sticks Low Carb?

If you are watching your carb intake this recipe can be adjusted buy replacing the Panko with pork rind crumbs.

The crunch is delicious and just as tasty as the Panko.

baked zucchini fried on a baking rack with pizza sauce
Continue to Content
Yield: 4 servings

Crunchy Baked Zucchini Sticks

These Zucchini Sticks are baked with parmesan cheese and flaky panko adding a crunchy texture. Dip these in pizza sauce for a tasty appetizer or serve as a side dish. The Foodie Affair

Crunchy baked zucchini sticks coated in parmesan cheese and flavorful spices.

Prep Time 30 minutes
Cook Time 12 minutes
Total Time 42 minutes

Ingredients

  • 2 medium zucchini, cut into 1/4 - 1/2 inch sticks
  • 1 teaspoon olive oil
  • 1 1/2 teaspoons salt
  • 1 large egg, plus 1 egg white
  • 1 cup almond meal
  • 1 cup panko breadcrumbs
  • 1/2 cup parmesan cheese
  • 1 tablespoon Italian seasoning
  • 1/2 cup pizza sauce

Instructions

  • Preheat oven to 425 degrees. Line a baking sheet with parchment paper and lightly brush with olive oil and set aside.
  • Place zucchini sticks on two layers of paper towels and sprinkle with 1 1/2 teaspoons of salt. Let the moisture release for about an hour. Pat the zucchini with dry paper towels.
  • In three separate shallow bowls add the almond meal to one, the second bowl whisk together the panko, parmesan and Italian seasoning. In the third bowl beat the egg and egg white together.
  • Roll each zucchini stick in almond meal, then the eggs and finally the panko mix. Place on the prepared baking sheet. Bake for 12 minutes, and then flip the zucchini sticks over and bake an additional 12 minutes. Remove from oven and serve with pizza sauce.
  • Notes

    Want to lower the carbs in this recipe? Replace the panko with pork rind crumbs.

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    © Sandra Shaffer
    Cuisine: American / Category: Appetizer

    PIN TO YOUR APPETIZER AND LOW CARB BOARDS

    These Crunchy Baked Zucchini Sticks are made with parmesan cheese and a thin coating of flaky panko breadcrumbs adding a crunchy texture. Dip these in pizza sauce for a tasty appetizer or serve as a side dish. #zucchini #appetizer #snack #healthyrecipe | www.thefoodieaffair.com
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    Filed Under: Appetizer, Keto, Low Carb, Side Dish, Snack, Vegetable Tagged With: appetizer, baked, healthy, side dish, vegetable, vegetarian, zucchini

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    Reader Interactions

    Comments

    1. Katerina

      August 14, 2015 at 8:30 am

      So crunchy and so healthy as they are baked in the oven!

      Reply
      • Sandra Shaffer

        August 15, 2015 at 8:06 am

        No grease splatter mess when you bake these instead of frying them. Bonus!

        Reply
    2. Joy @ Joy Love Food

      August 14, 2015 at 10:54 am

      I love zucchini, this sounds like a delicious preparation!

      Reply
      • Sandra Shaffer

        August 15, 2015 at 8:05 am

        These zucchini sticks are super delicious and easy to make too!

        Reply
    3. Diane

      August 14, 2015 at 11:37 am

      Our zucchini harvest is just in and already overwhelming us. We love eating zucchini this way. Love your recipe! they look perfect!

      Reply
      • Sandra Shaffer

        August 15, 2015 at 8:04 am

        Thank you, Diane! Zucchini are so good for you and you are so lucky to be able to grab them fresh!

        Reply
    4. Sandi Gaertner (@sandigtweets)

      August 14, 2015 at 6:24 pm

      Totally excited to try this one…I have finally found gluten free panko 🙂

      Reply
      • Sandra Shaffer

        August 15, 2015 at 8:03 am

        Oh, sweet! I haven’t seen GF panko! Glad this recipe can be adapted easily!

        Reply
    5. [email protected]/wp

      August 14, 2015 at 8:37 pm

      These look delicious. I love Zucchini, and this is such a yummy way to fix it.

      Reply
      • Sandra Shaffer

        August 15, 2015 at 8:01 am

        Completely addicting in a delicious way 🙂

        Reply
    6. Michelle @SimplifyLiveLove

      August 17, 2015 at 5:53 am

      I have a ton of zucchini from my garden. I should try this!

      Reply
    7. lizzy

      August 17, 2015 at 6:10 am

      LOVE THIS RECIPE!!! I love doing stuff like this on weeknights as a healthy side for dinner, and it changes up the usual veggie recipe, printing!

      Reply
    8. Norma Chang

      August 17, 2015 at 9:35 am

      Love your use of almond meal instead of flour and baked instead of frying sure makes a healthy dish.

      Reply
    9. Debra @ Bowl Me Over

      August 18, 2015 at 10:26 am

      They look so crunch and delicious – perfectly cook, pinning!

      Reply
    10. Michelle @ The Complete Savorist

      August 19, 2015 at 1:26 am

      Those look so crunchy for being baked. I must make these.

      Reply
    11. Heather Johnson

      January 13, 2016 at 7:31 am

      My kiddos and I love zucchini. I will have to try this delicious looking recipe next zucchini season! Yum!

      Reply

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    Hi! My name is Sandra. I’m a health enthusiast, a recipe tweaker, and a wine sipper!! On my website I share my favorite family dishes… some are healthy low carb recipes, some are sinful, but all are delicious!

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