Mediterranean Cheesy Zucchini Sticks

Mediterranean Cheesy Zucchini Sticks

Table of Contents

Crispy on the outside, tender on the inside, these Mediterranean-inspired zucchini sticks are a lighter take on classic fried snacks. They’re oven-baked (or air-fried), coated in a cheesy breadcrumb mixture, and paired with a zesty marinara dipping sauce. Perfect as an appetizer, snack, or side dish, they’re a great way to enjoy zucchini with a flavorful Mediterranean twist.

Total Time: ~35 minutes
Prep Time: 15 minutes
Cook Time: 18–20 minutes
Servings: 4

Ingredients

For the Zucchini Sticks

2 medium zucchinis, cut into sticks (like fries)

½ cup all-purpose flour

2 large eggs, beaten

1 cup panko or regular breadcrumbs

½ cup grated Parmesan cheese

1 tsp garlic powder

½ tsp onion powder

1 tsp Italian seasoning (or oregano + thyme)

Salt and black pepper, to taste

Olive oil spray or 2 tbsp olive oil

For the Dipping Sauce

1 cup marinara sauce (store-bought or homemade)

2 tbsp grated Parmesan cheese

1 tbsp chopped fresh parsley (optional)

Instructions

Prep the Zucchini

Cut zucchinis into even sticks (about 3–4 inches long). Pat them dry with paper towels to remove excess moisture.

Set Up Breading Station

Place flour in one shallow bowl.

Beat eggs in a second bowl.

In a third bowl, mix breadcrumbs, Parmesan, garlic powder, onion powder, Italian seasoning, salt, and pepper.

Bread the Zucchini

Dredge each stick in flour (shake off excess), dip into eggs, then coat in the breadcrumb-cheese mixture.

Place coated sticks on a lined baking sheet.

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Bake or Air-Fry

Oven: Preheat oven to 425°F (220°C). Lightly spray zucchini with olive oil spray. Bake for 18–20 minutes, flipping halfway through, until golden and crispy.

Air Fryer: Cook at 400°F (200°C) for 10–12 minutes, shaking the basket halfway through.

Prepare the Dipping Sauce

Warm marinara sauce in a small saucepan. Stir in Parmesan and parsley.

Serve

Plate zucchini sticks hot and serve with the warm marinara-Parmesan dipping sauce.

Tips & Variations

Make Extra Crispy: Use panko breadcrumbs instead of regular ones for a lighter, crunchier coating. For even more crispness, toast panko in a dry skillet before breading.

Cheese Options: Swap Parmesan with Pecorino Romano or add a little shredded mozzarella to the breadcrumb mix for extra cheesiness.

Gluten-Free: Use gluten-free breadcrumbs and flour for a GF-friendly version. Almond flour also works for a nutty twist.

Spice it Up: Add a pinch of cayenne pepper, smoked paprika, or chili flakes to the breadcrumb mix for a little heat.

Yogurt Dip: Instead of marinara, try serving with a garlic yogurt dip or tzatziki for a fresh Mediterranean-style alternative.

Batch Prep: Bread the zucchini sticks ahead of time and refrigerate them for a few hours before baking. They’ll crisp up just as nicely.

Low-Oil Version: Skip the oil spray entirely and bake on a wire rack set over a sheet pan to keep them crispy without oil.

Q&A

Q: Can I make these ahead of time?
A: Yes. You can bread the zucchini sticks and refrigerate them (uncooked) for up to 6 hours. Bake just before serving so they stay crispy.

Q: How do I stop the coating from falling off?
A: Make sure the zucchini sticks are well-dried before breading, and press the breadcrumb mixture onto them lightly so it sticks better.

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Q: Can I freeze them?
A: Yes. Breaded (but uncooked) zucchini sticks can be frozen on a tray, then stored in a freezer bag for up to 2 months. Bake straight from frozen at 425°F (220°C) until golden and crisp.

Q: What other sauces work besides marinara?
A: Garlic yogurt dip, tzatziki, hummus, or even a spicy harissa-tomato sauce are all great pairings.

Nutrition

(per serving, about 1/4 of recipe)

Calories: ~210

Protein: 9g

Carbohydrates: 22g

Fat: 9g

Fiber: 3g

Sugars: 4g

Sodium: ~380mg

(Values may vary depending on breading thickness, cheese used, and cooking method.)

Conclusion

These Mediterranean Cheesy Zucchini Sticks are a lighter, flavorful alternative to fried appetizers. With a crisp Parmesan-panko coating and a savory dipping sauce, they make a great snack, starter, or side. They’re versatile, easy to prepare, and can be baked or air-fried for a healthier twist, proving that vegetables can be just as crave-worthy as traditional comfort foods.