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Baked Zucchini Sticks are fresh zucchini cut into spears, coated in an almond and coconut flour Parmesan breading, and baked at 425°F for about 20 minutes until golden and crisp. No frying, no breadcrumbs, and just 155 calories and 6 grams of fiber per serving! You’re going to love this lighter, gluten-free swap for fries.
Quick Summary: Baked Zucchini Sticks
- What it is: Crispy baked zucchini sticks, similar to baked zucchini fries, in an almond-coconut flour Parmesan breading with zero frying and no breadcrumbs.
- Nutrition: 155 calories + 6g fiber per serving.
- Diet: Gluten-free, grain-free, paleo-friendly (dairy-free with nutritional yeast).
- Time: ~35 minutes total (15 prep + 20 cook).
- Method: Oven or air fryer.
- Best for: Appetizer, snack, or side — and using up zucchini season.
- Tip: Use small or medium, firm zucchini and pat them dry so they’re crispy and not soggy.
If there’s one thing I’ve made on repeat every summer, it’s these baked zucchini sticks. They’re just as satisfying as a basket of hot, salty fries, but they’re baked instead of fried, naturally gluten-free, and light enough that I don’t think twice about going back for more.
I actually tested making zucchini sticks in the oven two ways before landing here. I made one batch with coconut flour and another with gluten-free oat flour, and the coconut flour version won by a mile! It crisps up beautifully and keeps everything grain-free, which means these work whether you’re eating gluten-free, low carb, or paleo.
They’re also the recipe I reach for when zucchini season hits and I’ve got more of it than I know what to do with. Serve them as an appetizer, a snack, or a side, grab a dip, and watch how fast they disappear.
For more healthy zucchini recipes, try these ham and cheese zucchini boats as a snack, or these zucchini taco boats for a hearty dinner.
Why You Will Love This Recipe
- Just 155 calories a serving. They give you that crispy, salty, dip-it-in-something fry experience for a fraction of the calories of potato fries!
- Gluten-free and grain-free. No panko, no breadcrumbs, no specialty flour blend to track down. Almond flour, coconut flour, and a little Parmesan do all the work, so they fit a variety of diets without any swaps.
- Baked, not fried. All the crunch, none of the oil or mess. Your oven does all the work.
- A genius way to use up zucchini season. When the garden (or the grocery haul) gets out of hand, this is the recipe I come back to.
Table of Contents
Ingredients
- Zucchini: Reach for small to medium zucchini that feel firm. Large zucchini hold more water and more seeds, which adds extra moisture that turns crispy sticks into soggy ones. If large zucchini are all you’ve got, cut it in half lengthwise and scrape out the seedy center before you cut them into sticks.
- Coconut flour: This is the first layer of the breading, and it’s my secret to a coating that actually sticks. Coconut flour is incredibly absorbent, giving you a crispier outside, and it’s what keeps these grain-free. I also use it to make these paleo breaded coconut shrimp.
- Almond flour: The outer coat that crisps up golden in the oven. Blanched almond flour or almond meal both work here, just like when making healthy chicken tenders for a salad.
- Parmesan: Adds savory, salty flavor and helps everything brown. If you’re buying pre-grated, check the label for anti-caking fillers.
- Egg whites: Whisked with a splash of water, these are the “glue” that helps the breading grab on. Using whites instead of whole eggs is part of what keeps these light.
See the recipe card for the full ingredient list with measurements.
Variations & Dietary Modifications
- Dairy-free or paleo: Swap the Parmesan for an equal amount of nutritional yeast. You’ll still get that savory, cheesy flavor without the dairy.
- Different flour: I tested these with gluten-free oat flour in place of the coconut flour, and it works; the sticks just come out a little less crisp. Coconut flour is my favorite, but oat flour is a solid backup if it’s what you have.
- Spice them up: Add smoked paprika, garlic powder, or a pinch of cayenne to the almond flour mixture for extra warmth and a little kick.
- Make zucchini chips instead: Slice the zucchini into coins rather than sticks for a poppable, snackable version. Use the same breading and cook at the same oven temperature. Just keep an eye on them since thinner pieces cook faster.
How to Make Baked Zucchini Sticks
To get started, gather your ingredients, preheat the oven to 425° F, and prepare a baking sheet with parchment paper. You will also need three shallow bowls for breading the zucchini sticks.
- Step 1: Mix the breading mixture. Combine the almond meal, Parmesan, pepper, and Italian seasoning in one of the bowls. Be sure to break up any almond meal chunks until they are fine.
- Step 2: Set up the coconut flour. Add the coconut flour to the second bowl.
- Step 3: Whisk the egg whites. Whisk the eggs whites with 1/4 cup water in the last bowl.
- Step 4: Place on pan and bake. Place the zucchini in the coconut flour, then the egg wash, and last the almond meal mixture. Turn the zucchini sticks to coat all the sides. Place the prepared zucchini on the baking sheet. Bake at 425° F for 20 minutes until slightly golden brown. Garnish with parsley and serve immediately. Pair them with BBQ chicken wings for your next party!
Expert Tips
- Start with small, firm zucchini. I know I said it up in the ingredients, but it matters enough to say twice. Smaller zucchini have less water and fewer seeds, which is the difference between crispy and soggy.
- Pat the zucchini dry before you bread it. Give the cut sticks a quick blot with a paper towel or clean dish towel after cutting them. A dry surface helps the coconut flour and egg grab on instead of sliding off.
- Use tongs for dredging. Coconut flour is so absorbent it’ll clump to your fingers and turn into a mess fast. Tongs keep your hands clean and the coating even.
- Give them room to breathe. Spread the sticks out on the pan so they aren’t touching. When they’re crowded together, they steam instead of crisp. If you need to, use two baking sheets rather than cramming everything onto one.
- Serve them right away. These are at their absolute best hot out of the oven. Zucchini releases moisture as it sits, so they soften the longer they hang around — not a flaw, just the nature of the vegetable.
- Storing and reheating: Store leftovers in an airtight container lined with a paper towel to soak up moisture in the fridge for 2 to 3 days, though they’ll lose some of their crunch as they sit. To reheat, skip the microwave, which makes them soggy. Reheat in a 400°F oven or the air fryer for 5 to 7 minutes to bring back their crispness.
Baked Zucchini Sticks Recipe FAQ
Yes, and they turn out wonderfully crisp. Preheat the air fryer to 400°F and arrange the breaded sticks in a single layer, making sure they don’t touch. Most likely you’ll need to work in batches. Lightly spray the tops with oil and air fry for 8 to 10 minutes, until golden. Serve them right away for the best crunch.
Almost always, it comes down to moisture. Zucchini is about 95% water, so a few things make all the difference: use small to medium zucchini instead of large watery ones, pat the cut sticks dry before breading, and give them plenty of space on the pan so they roast instead of steam. It also helps to serve them immediately, since they soften the longer they sit after baking.
Nope, leave the peel on. The skin is thin, tender, and completely edible, and it actually helps the sticks hold their shape while they bake. It also adds a little fiber and color, so it’s one less step for you.
I don’t recommend it. Between zucchini’s high water content and the delicate almond-coconut flour coating, these just don’t hold up well in the freezer. They tend to turn mushy and lose their crispness once thawed. They’re really at their best made fresh, so I’d stick to making just what you’ll eat and reheating any leftovers in the oven or air fryer within a couple of days.
Serving Suggestions
These work great as a side dish for dinner or as a game day appetizer! Pair them with a gluten-free chicken burger for a healthier classic burger and fries meal.
These are great with marinara or ketchup, but they’re just as good with my ranch dressing made with Greek yogurt or a scoop of zucchini hummus for double the veggies.
More Savory Zucchini Recipes
If you tried this Baked Zucchini Sticks recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Baked Zucchini Sticks
Ingredients
- 4 medium Zucchini, quartered lengthwise
- ¼ cup Parmesan Cheese, grated (or nutritional yeast for dairy free)
- 1 cup Almond Flour
- ½ cup Coconut Flour
- 1 teaspoon Italian Seasoning
- 1 teaspoon Pepper
- 1 tablespoon Parsley, for garnish
- 2 Egg Whites
Instructions
- Preheat oven to 425 F. Prepare a baking sheet by placing parchment paper on it. Get three medium sized bowls to bread the zucchini.
- In the first bowl, combine almond meal, Parmesan, pepper and Italian seasoning breaking up any almond meal chunks until they are fine.
- In the second bowl, add coconut flour.
- In the last bowl add the eggs whites with 1/4 cup water and whip a few minute to combine.
- Working in batches and using tongs, place the zucchini in the coconut flour, then egg wash then almond meal mixture to coat. Place prepared zucchini on the baking sheet.
- Bake at 425 F for 20 minutes until slightly golden brown. Garnish with parsley and serve immediately.
Notes
- Use small to medium, firm zucchini — large ones hold more water and bake up soggy.
- Pat the zucchini sticks dry before breading so the coating sticks.
- Use tongs to dredge; coconut flour clumps to your fingers fast.
- Spread the sticks out so they aren’t touching, or they’ll steam instead of crisp.
- Serve immediately — they soften as they sit.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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I’ve had zucchini fries in restaurants a few times, but I’ve never tried to make them myself! They’re always delicious, and they’re such a healthier alternative to regular fries.
That’s awesome! I don’t think I’ve ever seen them at a restaurant.
ya, watering is a BIG deal in texas too! A MUST! I get it. And yay for zucchini fries. BRING IT ON!
Thank goodness someone understands my water dilemma!