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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 August 5, 2022 Maria 37 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 parmesan roasted zucchini sticks, 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. Tisha | www.tishaspeaks.com

      August 03, 2020 at 9:29 pm

      5 stars
      Made these tonight and they were delicious!!! Loved that I could get such a crunchy texture without frying!

      Reply
      • Maria

        August 04, 2020 at 8:56 am

        Thanks Tisha! Thrilled to hear you enjoyed them!

        Reply
    2. Marie

      August 02, 2020 at 8:01 am

      Can I just fry in oil…..not air fryer??

      Reply
      • Maria

        August 02, 2020 at 3:36 pm

        Yes, that works but I find when zucchini is deep-fried it really absorbs a lot of the oil. It’s all about personal taste. Thanks for stopping by Marie.

        Reply
    3. Jeannette

      August 01, 2020 at 9:31 pm

      3 stars
      Good basic recipe. Needs more SPICES, and salt and pepper. I used buttermilk instead of milk. Perhaps more garlic too. Buttermilk adheres better to veggies, etc. I did press too much panko mixture in zucchini and was coated too much. My bad.

      Reply
      • Maria

        August 04, 2020 at 9:02 am

        Thanks for stopping by Jeannette. As indicated in the recipe, salt and pepper are to taste. As a dietitian, I always encourage everyone to use discretion when using salt… The wonderful thing about this recipe is that you can easily change up/increase the spices. Thanks for the tip on buttermilk.

        Reply
    4. Vanessa

      July 13, 2020 at 4:11 pm

      Thanks for sharing! Does it reheat well?

      Reply
      • Maria

        July 13, 2020 at 9:16 pm

        Thanks for your interest Vanessa. To be honest, there are never any leftovers, they would probably lose a bit of the crunchy exterior but the taste should be fine.

        Reply
    5. Angela

      May 14, 2020 at 3:50 pm

      Hi maria. Thanks for posting this great recipe.
      I don’t have any Panko crumbs at the moment, would it be possible to use special k bread crumbs instead?

      Reply
      • Maria

        May 14, 2020 at 10:08 pm

        Hi Angela, Although I have not tried, I think you should get great results. Thanks for stopping by.

        Reply
    6. Connie Palmieri

      February 13, 2020 at 12:38 pm

      OMG they are soooo delicious and so easy to make your recipes are the best. Thanks Mary

      Reply
      • Maria

        February 13, 2020 at 2:11 pm

        I am thrilled to read this! Thanks so much Connie, happy to hear you enjoyed them!

        Reply
    7. Melissa

      October 26, 2016 at 3:31 pm

      Growing up, a local restaurant chain made these (except they were deep fried) and called them Zoo Sticks. They were always my favourite thing on the menu – even more than the milk shakes! I love this baked version 🙂

      Reply
      • Maria

        October 26, 2016 at 6:50 pm

        Zoo sticks …what a catchy name …and preferred over milk shakes …they must have been really good! Appreciate you taking the time to comment Melissa 🙂

        Reply
    8. Tiffany

      October 26, 2016 at 3:31 pm

      Beautiful photos. I loved zucchini sticks as a kid and when we’d go out to eat, these were my appetizer of choice. Weirdly, I’ve maybe made them once in my adult life. I get tunnel vision with my abundance of zucchini: muffins or bust. But I’m going to bookmark this and make a point of making them, if not to get out of my muffin rut then to relive some of my favourite childhood foods.

      Reply
      • Maria

        October 26, 2016 at 6:45 pm

        Oh, zucchini muffins are so, so good …but then again zucchini is great in baked goods! Hope you get a chance to relive those childhood memories. Thanks so much for dropping by Tiffany 🙂

        Reply
    9. Nicoletta @sugarlovespices

      October 26, 2016 at 2:13 pm

      Yum and then yum! We love our zucchini sticks around here, but we usually deep fry them, because we also love our “fried food”. From now on we’re going to bake our zucchini sticks, that’s it. They look amazing, they’re healthier and I love that crust! Plus, the marinara sauce 😉 .

      Reply
      • Maria

        October 26, 2016 at 6:36 pm

        These zucchini sticks are practically a weekly occurrence …just had to find an alternative to frying! Appreciate you dropping by Nicoletta 🙂

        Reply
    10. Elaine @ Flavour and Savour

      October 26, 2016 at 11:52 am

      5 stars
      So easy, and such a healthy snack, both for adults and kids! I never get tired of zucchini and I continue to buy it even it’s finished in my garden. Great post!

      Reply
      • Maria

        October 26, 2016 at 6:33 pm

        We are the same …not a week goes by without our zucchini! Thanks for dropping by Elaine 🙂

        Reply
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    Maria from She loves biscotti

    Hi, I'm Maria! a dietitian and full-time content creator. Join me as I share traditional Italian recipes from my youth to modern twists on classics using fresh and seasonal ingredients.

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