Oven-Fried Zucchini Sticks

Number of Servings: 4 (222 g)
Active Time: 15 min.
Total Time: 30 min.
Oven-Fried Zucchini Sticks

When the garden is bursting with zucchini, coat them with breading and watch them disappear. Experiment with adding dried herbs and spices to the flour mixture. Poultry, Cajun or Mexican seasonings are a few flavor profiles that come to mind, but the possibilities are endless.


  • ½ cup whole-wheat flour
  • ½ cup all-purpose flour
  • 2 Tbsp. cornmeal
  • ½ tsp. salt
  • ½ tsp. pepper
  • 1½ pounds zucchini, cut into sticks
  • 2 large egg whites, lightly beaten
  • Cooking spray


  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt, and pepper in a large sealable plastic bag. Working in batches, dip zucchini in egg white, shake in the bag to coat, and arrange on the baking sheet. Coat all exposed sides with cooking spray.
  3. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender (5-7 minutes).

Nutrition Facts

4 servings per container

Serving Size 222 g

Amount per serving
Calories 160
% Daily Value*
Total Fat 1.5g 2%
Saturated Fat 0.5g 1%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 335mg 15%
Total Carbohydrate 31g 11%
Dietary Fiber 4g 14%
Total Sugars 4g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 23g
Protein 8g
Vitamin D 0mcg 0%
Calcium 37.5mg 2%
Iron 1.5mg 8%
Potassium 555mg 10%
Vitamin A 17.6mcg 2%
Vitamin C 30.5mg 35%
Vitamin E 0.3mg 2%
Vitamin K 8.1mcg 6%
Thiamin 0.2mg 15%
Riboflavin 0.3mg 20%
Niacin 3.3mg 20%
Vitamin B6 0.4mg 20%
Folate 53.2mcg 13%
Vitamin B12 0mcg 0%
Biotin 2.2mcg 8%
Chloride 34.7mg 2%
Pantothenate 0.6mg 10%
Phosphorus 147.2mg 10%
Iodine 10.8mcg 8%
Magnesium 61.8mg 15%
Zinc 1.1mg 10%
Selenium 18.8mcg 35%
Copper 0.2mg 20%
Manganese 1.1mg 45%
Chromium 1.3mcg 4%
Molybdenum 22.6mcg 50%

* The % Daily Value (DV) 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.


Zucchini Squash, Egg Whites, Wheat Flour, Whole Wheat Flour, Whole Grain Yellow Corn Meal, Salt, Black Pepper.

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