Crispy Baked Parmesan Zucchini Sticks

By Muhammad Faizan

Crispy Baked Parmesan Zucchini Sticks

High-Protein | Low-Carb | Diabetic-Friendly

Ingredients:

  • 2–3 medium zucchinis, cut into sticks (like fries or thick wedges)

  • 2–3 tbsp olive oil

  • 1/2 cup grated Parmesan cheese

  • 1/4 cup almond flour (or breadcrumbs if preferred)

  • 1 tsp garlic powder

  • 1 tsp paprika (optional for color)

  • Salt and black pepper, to taste

  • 1 tbsp fresh parsley, chopped (for garnish)

  • Marinara sauce or Greek yogurt dip (for serving, optional)

Instructions:

  1. Preheat the Oven:
    Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.

  2. Prepare the Zucchini:
    Wash and trim zucchinis. Cut them into even sticks — about 3–4 inches long and ½ inch thick. Pat dry with paper towels to remove excess moisture.

  3. Coat the Zucchini:

    • In a bowl, mix olive oil, salt, pepper, garlic powder, and paprika.

    • Toss zucchini sticks in the oil mixture until evenly coated.

  4. Add the Parmesan Crust:

    • In a separate bowl, combine Parmesan cheese and almond flour (or breadcrumbs).

    • Roll each zucchini stick in the cheese mixture, pressing lightly so it adheres.

  5. Bake:

    • Arrange sticks on the prepared baking sheet in a single layer.

    • Bake for 18–22 minutes, flipping halfway, until golden brown and crispy on the edges.

  6. Serve:

    • Sprinkle with fresh parsley and extra Parmesan if desired.

    • Serve warm with marinara or yogurt dipping sauce.

Servings:

  • Makes 3–4 servings (about 4–6 sticks per serving)

Nutritional Info (per serving, approx):

  • Calories: 160

  • Protein: 8g

  • Fat: 11g

  • Carbohydrates: 6g

  • Fiber: 2g

  • Net Carbs: 4g

  • Sodium: 220mg

Benefits:

✅ Low in carbs — great for keto or diabetic diets
✅ High in protein and fiber for satiety
✅ Gluten-free (if using almond flour)
✅ Antioxidant-rich from zucchini
✅ Heart-healthy fats from olive oil

Chef’s Tips:

  • Crispier finish: After baking, broil for 2–3 minutes for a crunchy top.

  • No soggy sticks: Salt zucchini lightly and let it sit 10 minutes before coating to draw out moisture.

  • Air fryer option: Cook at 400°F (200°C) for 10–12 minutes, flipping halfway through.

  • Flavor twist: Add Italian seasoning or chili flakes to the coating mix.

Q & A:

Q: Can I use yellow squash instead of zucchini?
A: Yes! Yellow squash works perfectly — similar texture and flavor.

Q: Can I prepare these ahead of time?
A: Yes, prep and coat them, then refrigerate for up to 1 day before baking.

Q: Can I make them vegan?
A: Absolutely. Substitute Parmesan with nutritional yeast and olive oil with vegan butter.

Q: What dipping sauces pair best?
A: Marinara, ranch, Greek yogurt dip, or spicy aioli complement the flavor wonderfully.

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