Low Sodium Crispy Baked Zucchini Sticks
Transform your snack game with these irresistible Low Sodium Crispy Baked Zucchini Sticks! Perfectly seasoned with a blend of garlic powder, onion powder, oregano, and thyme, these crunchy treats deliver a burst of flavor without the extra salt. The combination of panko breadcrumbs and a touch of Parmesan creates a beautifully golden crust, baked to perfection in the oven for a healthier alternative to frying. Ready in just 35 minutes, these easy-to-make zucchini sticks are ideal as a guilt-free appetizer, side dish, or snack—pair them with a low-sodium marinara or your favorite dipping sauce for a crowd-pleasing treat. A simple, wholesome recipe that's sure to impress!
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Ingredients
- 3 medium zucchini
- 2 large eggs
- 2 tablespoons milk
- 1 cup panko breadcrumbs
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0 olive oil spray
Directions
Step 1
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or spray it lightly with olive oil spray.
Step 2
Wash the zucchinis and cut them into sticks approximately 3-4 inches long and 1/2-inch thick.
Step 3
In a shallow bowl, whisk together the eggs and milk until well blended.
Step 4
In another bowl, combine the panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, black pepper, dried oregano, and dried thyme. Mix these dry ingredients thoroughly.
Step 5
Dip each zucchini stick first into the egg mixture, allowing any excess to drip off, then coat it in the breadcrumb mixture, pressing lightly to adhere.
Step 6
Place the coated zucchini sticks onto the prepared baking sheet in a single layer, ensuring they are not touching.
Step 7
Lightly spray the zucchini sticks with olive oil. This helps them to bake into a crispy texture.
Step 8
Bake in the preheated oven for 20 minutes, or until the zucchini sticks are golden brown and crisp, flipping them halfway through the cooking time for even browning.
Step 9
Remove from the oven and let them cool slightly before serving.
Step 10
Serve immediately as a snack or side dip with a low sodium marinara or your choice of dipping sauce.
Nutrition Facts
| Serving size | (780.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 497.0 |
| Total Fat 16.2g | 0% |
| Saturated Fat 5.0g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 379.7mg | 0% |
| Sodium 616.4mg | 0% |
| Total Carbohydrate 66.7g | 0% |
| Dietary Fiber 9.8g | 0% |
| Total Sugars 19.8g | |
| Protein 30.3g | 0% |
| Vitamin D 93.0IU | 0% |
| Calcium 304.6mg | 0% |
| Iron 7.3mg | 0% |
| Potassium 1796.8mg | 0% |
Source of Calories