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Oven-Fried Zucchini Sticks
Oven-Fried Zucchini Sticks
18 Reviews
From: EatingWell Magazine, August/September 2005
Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- Canola or olive oil cooking spray
- ½ cup whole-wheat flour
- ½ cup all-purpose flour
- 2 tablespoons cornmeal
- 1 teaspoon salt
- ½ teaspoon freshly ground pepper
- 1½ pounds zucchini, (about 3 medium), cut into ½-by-3-inch sticks
- 2 large egg whites, lightly beaten
Preparation
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Active
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Ready In
- Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
- Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
- Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.
- Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
- Serving size: 6 zucchini sticks
- Per serving: 129 calories; 2 g fat(0 g sat); 3 g fiber; 23 g carbohydrates; 6 g protein; 46 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 342 IU vitamin A; 30 mg vitamin C; 33 mg calcium; 1 mg iron; 423 mg sodium; 520 mg potassium
- Nutrition Bonus: Vitamin C (50% daily value)
- Carbohydrate Servings: 1½
- Exchanges: 1 starch, 1½ vegetable
Reviews 18
January 18, 2014
By: Jane Ann
Absolutely delicious! Better than fried! Great alternative to French fries!
June 21, 2013
By: EatingWell User
Very Tasty!
I made these the first time exactly as directed and they came out very yummy, though with some floury spots in places that didn't crisp up quite right. The next time I made them, I added a couple pinches of ground cayenne pepper to the flour/seasoning mix--that worked pretty well! I also used both zucchini and a yellow squash I needed to use up, and the recipe worked for the yellow squash, as well. The next time I make them, I will use the suggestion in these reviews of adding extra cooking spray to help ensure crispiness, and I might add a bit of Parmesan cheese. You notice I keep saying next time--these sticks are that good.
January 04, 2012
By: Lindsay
Crispy, yet tender
I changed the flours in the recipe to rice flour since I am gluten intolerant. It was excellent! I personally liked them best without any dipping sauce, but I used ranch (I am from Texas). The first batch I made I lined my pan with aluminum foil and that was not a great idea, I think they needed to cook longer with the foil. I do agree that you need to do a generous coat of cooking spray to help them brown or you will have some floury spots. It was a delicious recipe I can't wait to try again!
Pros: healthy, can be turned gluten free
September 02, 2011
By: mjcardwell
Involved Recipe, Bad Substitution
This recipe required a good bit of work to dip all the slices in the egg and then the flour mixture (I did this individually), and I made quite a mess! Also, I substituted all white flour and did not use any whole wheat flour. I used lots of cooking spray, as was recommended by other reviewers (good recommendation), but the places that did not brown adequately had a very floury taste. Perhaps with a slightly longer cooking time I would have had better results.
I might try this recipe again, but my first try was disappointing for the effort I put forth!
July 22, 2011
By: EatingWell User
Not too bad for a first attempt!
I made these last night for dinner. As I was making them, I realized that I didn't have cornmeal but corn flour. Tried it anyway. Probably not as good as having all of the "true" ingredients but most were great tasting. I was expecting more of a crunch (probably because of the flour vs meal) I am keeping this to try again. Look forward to using some of your suggestions!
Pros: Great taste
Cons: Issues with breading sticking
April 23, 2011
By: Christine
Great Alternative to French Fries
I've made these many times & they are my favorite alternative to french fries. When I started to use a cornmeal that was more coarse, I got that extra delicious crunch I was looking for. And I always add a little more cornmeal than called for. Also, an even coating of spray is essential to making them brown properly; otherwise they'll turn out with white floury spots.
Pros: crunchy, not fried, delicious
Cons: coating comes off sometimes
March 22, 2011
By: majstikleo
A great alternative for french fries
I was searching for something new for my zucchini other then grilled or steamed. This is a great dish I made them a few days ago and was surprised at how good they were. Only complaint I couldn't keep them really crunchy for long they have to be eaten hot hot. I will be making again for sure.
Pros: delish, crunchy, helps with fried food cravings
Cons: Not french fries
February 22, 2011
By: erinmurphy17
Hard for coating to stay put.
I had trouble with the coating staying on but loved the taste. I probably wouldn't serve them.
Pros: Very yummy.
Cons: Hard for coating to stay put.
August 06, 2010
By: EatingWell User
I made these tonight and was impressed with the results! Since I was lacking the cornmeal, I substituted a handful (2 tbsp. worth) of crunched up baked low-fat tostitos. The extra crunch was awesome with the texture of the zucchini. On the down side, I also had a very hard time getting the "breading" to coat. When served, I added a little low-fat sour cream for dipping, and even the veggie hater (my husband) of our home enjoyed them & was eating them like french fries! Next time, will try the ranch dressing as a dip! Overall, great recipe!
