Rating: 4.06 stars
18 Ratings
  • 5 star values: 3
  • 4 star values: 13
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, August/September 2005

Gallery

Read the full recipe after the video.

Recipe Summary test

total:
40 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 475 degrees F. Coat a large baking sheet with cooking spray.

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  • 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.

Tips

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 Facts

129 calories; protein 6.2g; carbohydrates 22.8g; dietary fiber 3g; sugars 3.9g; fat 2.5g; saturated fat 0.2g; vitamin a iu 342.2IU; vitamin c 30.5mg; folate 46.2mcg; calcium 32.7mg; iron 1.5mg; magnesium 48.4mg; potassium 520.2mg; sodium 422.6mg; thiamin 0.2mg.
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Reviews (14)

18 Ratings
  • 5 star values: 3
  • 4 star values: 13
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
10/30/2011
Great recipe and the sticks were delicious. Make sure you spray the zucchini for nice golden brown and crisy sticks. I also agree that you should shake them in a ziploc bag for even coating. Read More
Rating: 4 stars
10/30/2011
Quick & easy...everyone thought they were great! Juicy & sweet inside slightly crunchy on the outside. They never did quite brown up...could be my oven or too much flour coating but the appearance did not seem to matter. I'll definitely make this recipe again. Read More
Rating: 5 stars
01/04/2012
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 Read More
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Rating: 5 stars
01/19/2014
Absolutely delicious! Better than fried! Great alternative to French fries! Read More
Rating: 4 stars
10/30/2011
These tasted fantastic!! However they weren't perfect. I had a bit of a time getting the breading to completely cover the zucchini. But this is a cosmetic issue to me the flavor and taste was great! Next time I may try placing the sticks on a cooling rack over a sheet pan in the oven to bake. Read More
Rating: 4 stars
10/30/2011
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! Read More
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Rating: 4 stars
10/30/2011
Make sure you space these out enough in the pan or will remain soggy. My 11 yo daughter who thought she hated zucchini ate most of the recipe! Definite success in my book! Pros: Cons: Read More
Rating: 4 stars
10/30/2011
I used liquid egg whites to coat the zucchini and the batter stuck very well. However I had the same problem as others with getting the coating to brown. I thought about trying more oil on top but I didn't want to negate the healthy aspect of them. Very tasty when dipped in a little ranch dressing! Read More
Rating: 4 stars
10/30/2011
I read through the comments first before making this and it was totally worth it. I followed the recipe and added the suggestions from the forum (except for the baking tips). I agree that baking them on a cooling rack over a baking sheet and having them spaced apart is important; an even coating with spray is key for a nice brown fry; that a little bit of parm and/or ranch dressing makes them taste even better; and that the plastic bag technique is also work well for coating. My two tiny additions are that I moved my zucchini sticks around using a tong and that kept the coating on pretty well. I also used an older zucchini (you know the baseball bat sized ones) and honestly we didn't noticed and thought it was still very good. My husband is convinced these are somehow terrible for him because they taste very good. I'll totally make these again. Read More