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    Home » Side-Dish and Vegetables » Baked Zucchini Sticks (Oven or Air Fryer)

    Baked Zucchini Sticks (Oven or Air Fryer)

    January 31, 2020 , Updated February 7, 2023 Maria 39 Comments

    Jump to Recipe Jump to Video
    A stack of crispy looking Zucchini Sticks.

    Are you looking for the best zucchini appetizer? Whether you bake them in the oven or in an air fryer, you are going to love these Baked Zucchini Sticks. 

    A stack of Air Fryer Parmesan encrusted Zucchini Sticks on a wooden board.

    My experience, after having cooked for my family, and after having worked in a food service department for decades really, is this: people love fries.

    Love ’em!

    These “zoo sticks” are not fries.

    But they look like fries.

    And as such, your friends and family will reach for them, especially if you serve them with a dipping sauce.

    Two of my favorite dips for these “fries” are marinara sauce and this refreshing garlic yogurt sauce.

    Enjoy the look on their faces when they realize they accidentally just ate something healthy and delicious!

    The best part is that you won’t believe how easy these parmesan roasted zucchini are to make!

    Let’s begin by chopping up this wonderful vegetable.

    Baked zucchini fries on an air fryer basket.

    Mise en place

    There’s a little bit of chopping in this recipe. So grab your sharpest knife because you are going to need it!

    Sliced courgette on a wooden board.

    Prep the zucchini: Properly rinse 3-4 medium-sized zucchini under running water. Trim off the ends. Cut in half. Cut again in half (lengthwise) and finally into ½-inch sticks. Depending on the size, you should have 12-16 pieces. Leave the peel on. 

    Prep the other ingredients: Mince 2 tablespoons of fresh Italian parsley, 1 teaspoon of fresh oregano, and 1-2 garlic cloves. You also need to grate ½ cup of either Pecorino Romano or Parmesan Cheese.

    The herbs and the panko in a bowl.

    Set up three shallow pans as follows: 

    • In the first pan, sift or whisk ⅓ cup of flour.
    • Whisk 2 eggs with 1 tablespoon of milk and the minced garlic in the second pan.
    • In the third pan, combine 1 cup of panko crumbs, ½ cup of parmesan cheese, Italian flat-leaf parsley (2 tablespoons), fresh oregano (1 teaspoon), and paprika (½ teaspoon). Add salt and pepper to taste. 

    Zucchini dredged in flour.

    Instructions

    Dredge each piece lightly in the flour. Shake off excess and place in another bowl. Continue until all the pieces have a light dusting of flour.

    Flour coated zucchini are placed in an egg wash,

    Next, dip them in the egg wash, and finally, roll them around in the panko mixture. 

    Place the zucchini sticks on the air fryer basket or on a parchment-lined baking sheet.

    For oven: Bake at 425℉ (220°C) for about 25-30 minutes. Turn them over after 15 minutes.

    For Air Fryer: Air fry at 400°F (200°C) for 15 minutes. 

    Baked Parmesan Encrusted Zucchini Sticks

    Drizzle a little lemon juice and garnish with minced parsley and freshly grated cheese over the top.

    And there you have it, zucchini sticks. They are great to have as a side or an appetizer!

    As far as the nutritional value of zucchini is concerned, it truly is a powerhouse. It’s a great source of Vitamin A, C, and B complex vitamins; it is high in fiber and low in calories. You truly cannot go wrong with this vegetable. [source]

    A close up shot of golden baked panko encrusted zucchini.

    Tips

    • Cut the pieces the same size so that they cook evenly.
    • As long as the total quantity of fresh herbs is respected, feel free to replace them with your preference.
    • Baking temperatures for the air fryer are just a guideline; make sure to consult your manual.

    FAQ

    Can I make this recipe gluten-free?

    Yes. Replace both the flour and the panko with a gluten-free product. 

    Can I serve this as a side dish?

    Yes. It actually pairs wonderfully with this air fryer cod and crinkle fries. 

    Easy zucchini recipes we love

    If you are looking for more delicious zucchini recipes, try any of these Italian recipes: sauteed zucchini,  zucchini fritters, zucchini with eggs , or this easy-to-make zucchini frittata -your family will love them all! I also have a recipe for pizza with zucchini! If you are looking for something to satisfy your sweet tooth, make sure you try these zucchini muffins or this healthy zucchini bread recipe.

    Baked Parmesan Encrusted Zucchini Sticks

    Recipe origins 

    Would you believe I found the inspiration for this recipe on Pinterest? 

    Although I love to use the classic Italian method of dredging in flour, egg wash, and herbed breadcrumbs, I was recently testing out my new air fryer and preferred to make this recipe with panko.

    They are almost just as crispy as this parmesan roasted cauliflower recipe and these roasted potatoes, also baked in my air fryer. You won’t believe how crispy they are! Another family favorite is air frying eggplant, especially in the summer. 

    I also love to use lots of fresh herbs, which was one of my mom’s favorite ways to enhance flavors.

    These baked parmesan zucchini sticks are a wonderful way to enjoy this vegetable throughout the year.

    Do you have a favorite zucchini recipe – I’d love to hear about it!

    We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    If you are interested, the air fryer I am using is the Breville Smart Toaster Oven. Head on over to my amazon store for all the details.

    THANKS SO MUCH for following and being part of the She Loves Biscotti community where you will find Simple & Tasty Family-Friendly Recipes with an Italian Twist.

    Ciao for now,

    Maria

    ★★★★★ If you have made these baked zucchini fries, I would love to hear about it in the comments below and be sure to rate the recipe!

    A stack of zucchini sticks.

    Baked Zucchini Sticks (Oven or Air Fryer)

    Are you looking for the best zucchini appetizer? Whether you bake them in the oven or in an air fryer, you are going to love these Baked Zucchini Sticks. 
    4.67 from 6 votes
    Print Save RecipeSaved! Pin Rate
    Course: Appetizer or Vegetable Side
    Cuisine: American
    Prep Time: 20 minutes
    Cook Time: 30 minutes
    Total Time: 50 minutes
    Servings: 4 servings
    Calories: 208kcal
    Author: Maria Vannelli RD
    Prevent your screen from going dark

    Ingredients

    • 3 medium zucchini
    • ⅓ cup flour
    • 2 eggs
    • 1 tablespoon milk
    • 1-2 cloves garlic minced
    • 1 cup panko can also use breadcrumbs
    • ½ cup Pecorino Romano or Parmesan Cheese freshly grated
    • 2 tablespoons parsley Italian flatleaf, fresh, minced
    • 1 teaspoon oregano fresh , minced
    • ½ teaspoon paprika
    • salt and pepper to taste
    • lemon juice Optional
    • additional grated cheese and minced parsley for garnish

    Instructions

    • If using the oven, preheat to 425°F (220°C). Line baking sheet with parchment paper.
      If using an air fryer, preheat to 400° F (200°C).
    • Rinse the zucchini and trim off the ends. Leave the peel on.
    • Cut in half. Cut again in half, lengthwise and finally into ½-inch sticks. Depending on the size, you should have 12-16 pieces.
    • Prepare 3 shallow plates or bowls.
    • In the first plate, whisk or sift the flour.
    • In the second plate, whisk the eggs with the milk and the minced garlic.
    • In the third plate, combine panko, cheese, parsley, oregano, paprika, salt, and pepper.
    • Coat each zucchini stick lightly with flour, followed by a dip in the egg wash and finally rolled lightly in the panko mixture.
    • Place each zucchini stick on the parchment-lined baking sheet or air fryer basket.
    • Continue this process for all of the zucchini sticks.
    • For oven: Bake at 425℉ (220°C) for about 25-30 minutes. Turn them over after 15 minutes.
      For Air Fryer: Air fry at 400°F (200°C) for 15 minutes.
    • Remove from oven and serve with your favorite sauce.
    Scroll UP for the STEP by STEP PhotosDon't miss the process shots and videos included in most posts. Simply scroll up the post to find them. Those were created especially for you so that you can make the recipe perfectly every single time you try it.

    Video

    Notes

    • Cut the zucchini the same size so that they cook evenly.
    • As long as the total quantity of fresh herbs is respected, feel free to replace them with your preference.
    • Baking temperatures for the air fryer is just a guideline, make sure to consult your manual.
    Can I make this recipe Gluten-free? Yes. Replace both the flour and the panko with a gluten-free product. 
    Can I serve this as a side dish? Yes. It actually pairs wonderfully with this Baked Cod Fish recipe.
    Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used. 

    Nutrition

    Serving: 1serving | Calories: 208kcal | Carbohydrates: 25g | Protein: 12g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 95mg | Sodium: 306mg | Potassium: 476mg | Fiber: 3g | Sugar: 5g | Vitamin A: 756IU | Vitamin C: 29mg | Calcium: 211mg | Iron: 3mg
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    This post was originally published on September 4, 2016, and republished on January 31, 2020, with updated content and photos. Thanks for sharing!

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    Filed Under: Appetizers, Side-Dish and Vegetables

    About Maria

    Maria Vannelli is a registered dietitian who lives in a suburb just outside Montreal, Canada. She's the founder of the food blog She Loves Biscotti. Maria hopes to inspire you and bring you and your loved ones closer together at meal times enabling you to create some memorable moments.

    Reader Interactions

    Comments

    1. Stefano

      December 25, 2022 at 2:57 pm

      This recipe is so good and easy, it became our weekly ritual!
      I make a mountain of them and a big bowl of spicy marinara dip every Sunday for watching football.

      Reply
      • Maria

        December 30, 2022 at 11:00 am

        Thanks so much for sharing Stefano!

        Reply
    2. karen

      April 26, 2022 at 11:52 pm

      Best zucchini frys ever!!

      Reply
      • Maria

        April 30, 2022 at 12:01 pm

        Thanks for sharing Karen!

        Reply
    3. Rene Cimarusti

      August 25, 2021 at 11:36 am

      5 stars
      I made mine Gluten Free it was amazing. Using Gluten free Flour, Gluten free Panko

      Reply
      • Maria

        August 29, 2021 at 8:50 pm

        Fantastic Rene! Thanks for sharing.

        Reply
    4. Autumn

      August 08, 2021 at 10:39 pm

      5 stars
      Maria, ALL the zucchini recipes in todays newsletter sound fantastic and I can’t wait to try some… or ALL! Thank you!!

      Reply
      • Maria

        August 10, 2021 at 10:16 pm

        My pleasure Autumn! Thanks so much for your support!

        Reply
    5. courtney abdul-aziz

      January 06, 2021 at 4:18 pm

      hey! great recipe! how much do you consider one serving? thanks.

      Reply
      • Maria

        February 01, 2021 at 6:03 pm

        Thanks so much Courtney. One serving of cooked vegetables is equivalent to 1/2 cup. Thanks for your interest.

        Reply
    6. Yola

      September 14, 2020 at 11:43 am

      Would they be just as crunchy with as silicone mat vs parchment? Thnx

      Reply
      • Maria

        September 15, 2020 at 2:42 pm

        Great question Yola. I don’t know as I do not have a silicone mat. Perhaps there is a reader that can answer your question. Thanks for stopping by.

        Reply
    7. Nev

      September 11, 2020 at 10:24 pm

      5 stars
      This is the best zoo stick recipe I’ve ever used!! I cooked them in the oven and they came out perfectly crunchy. My family practically inhaled them haha

      Reply
      • Maria

        September 11, 2020 at 10:25 pm

        How wonderful Nev! Thanks so much for taking the time to comment, appreciate it!

        Reply
    8. Dave

      August 29, 2020 at 11:08 pm

      Didn’t have parchment paper. Used foil and they stuck to the foil. Could not turn them. Ate them right off the foiled baking sheet with a fork. Messy but delicious!

      Reply
      • Maria

        September 11, 2020 at 10:29 pm

        Thanks so much for taking the time to share Dave. Sorry to hear you had some difficulty but it sounds like you made the best of the situation!

        Reply
        • DRD

          February 01, 2021 at 5:51 pm

          Sorry I had no difficulties and it was delicious thank you

        • Maria

          February 01, 2021 at 5:54 pm

          Thanks so much! Appreciate it!

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