Baked Squash Sticks

Crispy, golden, and delightfully seasoned, these Baked Squash Sticks are a healthier alternative to traditional fried snacks, perfect for satisfying your craving for crunch. Made with fresh yellow squash or zucchini, each stick is coated in a savory blend of breadcrumbs, Parmesan cheese, and aromatic spices like garlic powder and oregano, then baked to perfection for a guilt-free appetizer or side dish. With just 15 minutes of prep and a quick bake time, this easy recipe delivers a crowd-pleasing snack that’s ideal for dipping in marinara sauce, ranch, or your favorite condiment. Whether you're hosting a gathering or simply looking for a wholesome snack, these oven-baked squash sticks are sure to impress.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 medium-sized yellow squash or zucchini
• 1 cup breadcrumbs
• 0.5 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup all-purpose flour
• 2 large eggs
• 0 olive oil cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil cooking spray.

Step 2

Wash the squash and cut off the ends. Slice each squash lengthwise into sticks about 3-4 inches long and 1/2 inch thick.

Step 3

In a shallow bowl, mix the breadcrumbs, grated Parmesan cheese, garlic powder, dried oregano, salt, and black pepper.

Step 4

Place the flour in a second shallow bowl.

Step 5

In a third shallow bowl, lightly beat the eggs with a fork until smooth.

Step 6

Dredge each squash stick in the flour, shaking off any excess. Then dip it into the beaten eggs, ensuring it is fully coated. Finally, roll it in the breadcrumb mixture, pressing gently to adhere.

Step 7

Place the coated squash sticks onto the prepared baking sheet in a single layer, ensuring they are not touching each other.

Step 8

Lightly spray the tops of the squash sticks with olive oil cooking spray to help them crisp up during baking.

Step 9

Bake in the preheated oven for 15-20 minutes, flipping them halfway through, until golden brown and crispy.

Step 10

Remove from the oven and let cool slightly before serving. Serve with marinara sauce, ranch dressing, or your favorite dipping sauce.

Nutrition Facts

Serving size	712.9 grams (712.9g)

Amount per serving	% Daily Value*
Calories	1014

Total Fat 28.60g	37%
Saturated Fat 12.80g	64%
Polyunsaturated Fat NaNg
Cholesterol 412mg	137%
Sodium 3705mg	161%
Total Carbohydrate 145.90g	53%
Dietary Fiber 10.50g	38%
Total Sugars 16.90g
Protein 55.20g	110%

Vitamin D 82IU	410%
Calcium 636mg	49%
Iron 12mg	65%
Potassium 1292mg	27%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.2%

Protein: 20.8%

Carbs: 55.0%