The kids love these healthy Baked Zucchini Sticks! Bake them in the oven or in the air fryer. Perfect served with marinara for dipping.

Baked Zucchini Sticks

Crispy, tender baked zucchini sticks with an Italian-flavored crust with Paremsan, thyme and oregano
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Appetizer, Side Dish, Snack
Cuisine: American, Italian
Keyword: fried zucchini, zucchini fries, zucchini sticks
Servings: 4
Calories: 154kcal


  • cooking spray
  • 4 Medium, 7 oz each zucchinis, ends trimmed
  • 3 Large egg whites, beaten
  • ¼ tsp. Kosher salt
  • fresh black pepper, to taste
  • 1 cup Seasoned whole wheat bread crumbs
  • 2 Tbsp. Grated Pecorino Romano cheese
  • ¼ tsp. Garlic powder
  • ½ cups Marinara sauce for dipping, optional optional


Baked Zucchini Sticks

  • Preheat the oven to 425°F. Spray 2 large baking sheets with cooking spray and set aside.
  • 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

Air Fryer Zucchini Sticks

  • Preheat the air fryer 400F. Air fry in a single layer, in batches, 12 to 14 minutes, turning halfway until golden.


Serving: 16 sticks

Nutrition Facts

1 servings per container

  • Amount Per ServingCalories154
  • % Daily Value *
  • Total Fat 2g 4%
    • Saturated Fat 0.5g 3%
  • Sodium 327mg 14%
  • Total Carbohydrate 26g 9%
    • Dietary Fiber 3g 12%
    • Sugars 7g
  • Protein 9g 18%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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    Written by Lisa Yarde

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