Oven Fried Zucchini

Crispy, golden brown, and bursting with flavor, Oven Fried Zucchini is a healthier take on a fried favorite, perfect as a snack, appetizer, or side dish. This easy recipe transforms fresh zucchini into crunchy, Parmesan-crusted sticks baked to perfection in the oven—no deep-frying required! Coated with a seasoned blend of panko breadcrumbs, garlic powder, and Italian spices, these zucchini fries offer a satisfying crunch in every bite. With a prep time of just 20 minutes and a bake time of 25 minutes, it’s a quick and guilt-free way to enjoy a classic comfort food. Serve them with marinara or creamy ranch for a dipping sauce that complements the rich, cheesy coating. Ideal for weeknight dinners, game day, or entertaining, this veggie-packed recipe is a guaranteed crowd-pleaser!

Nutriscore Rating: 60/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 medium zucchini
• 1 cup all-purpose flour
• 2 eggs
• 1 cup panko breadcrumbs
• 1 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried Italian seasoning
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0 optional cooking spray

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly coat it with cooking spray.

Step 2

Wash the zucchinis thoroughly, trim off the ends, and cut them into sticks, approximately 3 inches long and 1/2 inch thick, resembling French fries.

Step 3

Set up a breading station with three shallow bowls. In the first bowl, add all-purpose flour. In the second bowl, whisk the eggs until smooth. In the third bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, Italian seasoning, salt, and black pepper.

Step 4

Dredge each zucchini stick in the flour, coating it on all sides, then dip it into the egg mixture, and finally roll it in the breadcrumb mixture, pressing lightly to adhere the coating.

Step 5

Place the breaded zucchini sticks on the prepared baking sheet, leaving enough space between each stick to ensure even cooking.

Step 6

Lightly spray the zucchini sticks with cooking spray to help them crisp up in the oven (optional).

Step 7

Bake in the preheated oven for 20–25 minutes, or until golden brown and crispy, flipping them halfway through the cooking time for even browning.

Step 8

Remove from the oven and let cool for a few minutes before serving. Serve with your favorite dipping sauce, such as marinara or ranch.

Nutrition Facts

Serving size	1143.9 grams (1143.9g)

Amount per serving	% Daily Value*
Calories	1394

Total Fat 39.30g	50%
Saturated Fat 19.90g	99%
Polyunsaturated Fat 0.60g
Cholesterol 452mg	151%
Sodium 10483mg	456%
Total Carbohydrate 194.50g	71%
Dietary Fiber 12.90g	46%
Total Sugars 58.90g
Protein 72.90g	146%

Vitamin D 82IU	410%
Calcium 1108mg	85%
Iron 13mg	72%
Potassium 2060mg	44%

*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: 24.9%

Protein: 20.5%

Carbs: 54.7%