Crispy Baked Parmesan Zucchini Sticks
Ingredients
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2–3 medium zucchinis, cut into sticks (like thick fries)
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2–3 tbsp olive oil
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½ cup grated Parmesan cheese
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½ tsp garlic powder
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½ tsp onion powder
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½ tsp dried oregano or Italian seasoning
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Salt and pepper to taste
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(Optional) 1 tbsp chopped fresh parsley for garnish
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(Optional) Marinara sauce or Greek yogurt dip for serving
👩🍳 Instructions
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Preheat Oven:
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease with olive oil. -
Prepare Zucchini:
Wash zucchinis and cut off both ends. Slice into even sticks (about 3–4 inches long and ½ inch thick). -
Season:
In a bowl, toss zucchini sticks with olive oil to coat evenly. -
Mix Topping:
In a separate small bowl, combine Parmesan cheese, garlic powder, onion powder, oregano, salt, and pepper. -
Coat:
Roll each zucchini stick in the Parmesan mixture, pressing lightly so the coating sticks well. -
Bake:
Arrange the coated sticks on the prepared baking sheet in a single layer.
Bake for 20–25 minutes, flipping halfway through, until golden brown and crispy. -
Garnish & Serve:
Sprinkle with fresh parsley if desired. Serve warm with marinara or your favorite low-carb dip.
🍽️ Nutrition (per serving, approx. 6 servings)
| Nutrient | Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 6 g |
| Fat | 7 g |
| Carbohydrates | 5 g |
| Fiber | 1.5 g |
| Net Carbs | 3.5 g |
Values may vary slightly based on zucchini size and cheese brand.
💡 Tips
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For extra crispiness, place zucchini on a wire rack over your baking sheet to allow air to circulate.
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Add a dash of smoked paprika or chili flakes for a flavor kick.
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For a gluten-free option, make sure your Parmesan is pure cheese (no fillers).
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Leftovers can be reheated in an air fryer for 3–4 minutes at 375°F.
❓ Related Questions
Q1: Can I make these in an air fryer?
Yes! Air fry at 400°F (200°C) for about 10–12 minutes, shaking halfway through.
Q2: How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat before serving for best texture.
Q3: Can I use other cheeses?
Absolutely — Asiago, Pecorino Romano, or a Parmesan blend work great too.
Q4: Are they keto-friendly?
Yes! With just around 3–4g net carbs per serving, they fit perfectly into a keto meal plan.
