Crispy Baked Zucchini Sticks with Parmesan

Healthy baked zucchini sticks, easily prepared in the oven or an air fryer. Serve with your favorite marinara and enjoy a lighter, crispy snack or appetizer.

I have a real soft spot for anything breaded—breaded cheese, breaded chicken, breaded onion rings. The breading adds texture and flavor and somehow makes everything feel a little more indulgent. Zucchini is no exception. Fried zucchini sticks at a bar are delicious, but they’re also drenched in oil and calories. This baked version captures the crunch and savory flavor with a fraction of the fat, so you can enjoy a guilty-pleasure snack without the heavy aftermath.

These sticks get a hint of Parmesan in the breadcrumb coating for a nutty, savory note and bake up golden and crisp. They’re an ideal game-day appetizer or a simple weeknight snack. According to the original recipe notes, they’re just 2 points for four zucchini sticks plus a bit of marinara for dipping, so they’re friendly for lighter eating plans while still feeling treat-like. And yes—making them at home leaves more room for cocktails, or just more zucchini sticks. Priorities, right?

Baked Zucchini Sticks

Healthy baked zucchini sticks made in the oven or air fryer. Pair with warm marinara sauce for dipping.

Ingredients

• 3 Tbsp Italian bread crumbs
• 2 Tbsp grated Parmesan cheese
• 1 egg white
• 1 tsp fat-free milk
• 2 large zucchini, cut lengthwise and in half (about 16 sticks)
• 1/3 cup pasta sauce, warmed, for dipping
• Nonstick cooking spray

Instructions

1. Preheat the oven to 400°F (204°C). Line a baking sheet and lightly spray it with nonstick cooking spray; set aside.
2. In a shallow dish, combine the Italian bread crumbs and grated Parmesan. In a separate shallow dish, whisk together the egg white and fat-free milk until smooth.
3. Working with one zucchini stick at a time, coat it in the crumb mixture, then dip it into the egg white mixture, letting any excess drip off. Roll it again in the crumb mixture so it’s well coated. Place each coated stick on the prepared baking sheet and lightly spray the tops with cooking spray to help them brown.
4. Bake for 15 to 18 minutes, or until the sticks are golden brown and crisp. Remove from the oven and serve immediately with warmed pasta sauce for dipping. Enjoy!

Nutrition

Serving: 4 sticks + 4 tsp marinara   |   Calories: 69 kcal   |   Carbohydrates: 9 g   |   Protein: 4 g   |   Fat: 2 g   |   Fiber: 1 g

Nutrition information is automatically calculated and should be used as an approximation.

Tips, Variations, and Serving Suggestions

– For crispier sticks: pat the zucchini dry after cutting to remove excess moisture before breading. A drier surface helps the crumbs adhere and brown evenly.

– Breadcrumb options: use panko for a lighter, crunchier coating, or use seasoned Italian breadcrumbs for extra flavor. Adding a pinch of garlic powder, onion powder, or dried oregano to the crumbs boosts the seasoning without extra effort.

– Air fryer option: these zucchini sticks can also be cooked in an air fryer. Arrange in a single layer and cook until golden and crisp, turning once for even browning—watch closely the first time to find the perfect timing for your appliance.

– Make-ahead and storage: baked zucchini sticks are best served fresh from the oven. If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to refresh the crisp texture rather than using a microwave.

– Dipping sauces: marinara is a classic and complementary choice, but try them with a light ranch, tzatziki, or a lemony yogurt dip for different flavor profiles. For a low-calorie option, dilute your favorite tomato sauce with a little water and warm it slightly.

– Serving occasions: these zucchini sticks work well as an appetizer for game day, a side for casual dinners, or a crunchy snack for kids and adults alike. They pair nicely with grilled or roasted proteins when you want a lighter side dish.

If you try this recipe, leave a comment to share how you served them or any tweaks you made. Enjoy your lighter, crunchy baked zucchini sticks!