0 from 45 votes
Baked Zucchini Sticks
The kids love these healthy Baked Zucchini Sticks! Perfect served with marinara for dipping.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 Servings
Calories: 154 kcal
Course:
Side Dish , Appetizer , Snacks
Cuisine:
Italian
Ingredients
- cooking spray
- 4 medium (7 oz each zucchinis, ends trimmed)
- 3 large egg whites (beaten)
- 1/4 tsp kosher salt
- fresh black pepper (to taste)
- 1 cup seasoned whole wheat bread crumbs
- 2 tbsp grated pecorino romano cheese
- 1/4 tsp garlic powder
- 1/2 cups quick marinara sauce for dipping (optional)
Instructions
- Preheat the oven to 425°F. Spray 2 large baking sheets with cooking spray and set aside.
- Preheat the air fryer 400F. Air fry in a single layer, in batches, 12 to 14 minutes, turning halfway until golden.
- Cut each zucchini into 16 equal size sticks about 3-inches long and 1/2-inch thick.
- In a small bowl, beat the egg whites and season with salt and pepper. In a medium shallow bowl, combine the breadcrumbs, Romano cheese, garlic powder and mix well.
- Dip zucchini sticks into the egg whites then into the bread crumbs, a few at a time and coat well.
- Place the breaded zucchini sticks in a single layer on the prepared baking sheets and spray with more oil on top. Bake for about 22-25 minutes, or until golden brown. Serve with 1/2 cup marinara sauce for dipping if desired.
Cup of Yum
Nutrition Information
Serving
16sticks
Calories
154kcal
(8%)
Carbohydrates
26g
(9%)
Protein
9g
(18%)
Fat
2g
(3%)
Saturated Fat
0.5g
(3%)
Sodium
327mg
(14%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 154
% Daily Value*
| Serving | 16sticks | |
| Calories | 154kcal | 8% |
| Carbohydrates | 26g | 9% |
| Protein | 9g | 18% |
| Fat | 2g | 3% |
| Saturated Fat | 0.5g | 3% |
| Sodium | 327mg | 14% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.