Oven Fried Vegetables

Crispy, golden, and guilt-free, these Oven Fried Vegetables are the perfect way to enjoy all your favorite veggies in a healthier, flavorful way! This recipe combines an irresistible crunchy coating made with seasoned panko breadcrumbs, Parmesan cheese, and a touch of paprika with tender zucchini, carrots, broccoli, and cauliflower. Baked to perfection in just 25 minutes, these vibrant vegetables are crisped up in the oven with a light spray of olive oil—no deep frying required! Perfect as an appetizer, snack, or side dish, they pair beautifully with your favorite dipping sauces and are ideal for anyone looking for an easy, vegetarian-friendly recipe packed with color and flavor. Whether you're meal prepping or hosting a gathering, this quick and wholesome option will undoubtedly be a hit!

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 medium Zucchini
• 3 medium Carrots
• 2 cups Broccoli florets
• 2 cups Cauliflower florets
• 2 large Eggs
• 2 tablespoons Milk
• 2 cups Panko breadcrumbs
• 0.5 cups Parmesan cheese
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 1 bottle Olive oil spray

Directions

Step 1

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil spray.

Step 2

Wash and dry the vegetables. Slice the zucchini and carrots into 1/4-inch thick coins, and ensure the broccoli and cauliflower are in bite-sized florets.

Step 3

In a shallow bowl, whisk together the eggs and milk until well combined.

Step 4

In a separate shallow bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.

Step 5

Dip each piece of vegetable into the egg mixture, ensuring it’s evenly coated.

Step 6

Next, coat the vegetable in the breadcrumb mixture, pressing gently to adhere the breadcrumbs.

Step 7

Place the coated vegetables in a single layer on the prepared baking sheet. Avoid crowding them to ensure even crispiness.

Step 8

Lightly spray the vegetables with olive oil spray to help them crisp up in the oven.

Step 9

Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the vegetables are golden brown and crispy.

Step 10

Remove from the oven and allow to cool for 5 minutes before serving. Enjoy them plain, or pair with your favorite dipping sauce!

Nutrition Facts

Serving size	1464.7 grams (1464.7g)

Amount per serving	% Daily Value*
Calories	2780

Total Fat 252.40g	324%
Saturated Fat 4.00g	20%
Polyunsaturated Fat 0.50g
Cholesterol 375mg	125%
Sodium 7178mg	312%
Total Carbohydrate 152.40g	55%
Dietary Fiber 22.30g	80%
Total Sugars 52.10g
Protein 45.00g	90%

Vitamin D 95IU	475%
Calcium 401mg	31%
Iron 11mg	62%
Potassium 2401mg	51%

*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: 74.2%

Protein: 5.9%

Carbs: 19.9%