MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis - Food and Fitness


"Fried" Zucchini SticksZucchini Sticks

Jami Nolen

January 24, 2010


It's almost time for the Super Bowl! Here is a healthier alternative to the usual game day snacks.



8 servings (serving size: 6 zucchini sticks and 1/4 cup sauce)



  • 3 large zucchini (about 1 1/2 pounds)
  • 1 cup dry breadcrumbs
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup egg substitute
  • Cooking spray
  • 2 cups marinara sauce or fat-free ranch dressing



  1. Preheat oven to 400 F.
  2. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini.
  3. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray.
  4. Bake at 400 F for 25 to 35 minutes or until golden brown. Serve immediately with sauce.


Nutrition Information

Calories: 120
Carbohydrates: 15 grams
Protein: 3 grams
Fat: 28 grams
Sodium: 480 mg
Fiber: 2 grams
Calcium: 80 mg
Vitamin A: 18 mcg
Vitamin C: 5 mg


Back to recipes index


Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


University of Missouri logo links to

Site Administrator:
Copyright  ADA  Equal Opportunity

MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Tuesday, March 26, 2013