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.

Ingredients 4 servings

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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


  • Active

  • Ready In

  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. 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.
  3. 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.

Nutrition information

  • 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:
  • Exchanges: 1 starch, 1½ vegetable

Reviews 18

January 18, 2014
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By: Jane Ann
Absolutely delicious! Better than fried! Great alternative to French fries!
June 21, 2013
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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
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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
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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
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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
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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
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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
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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
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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!
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