Healthy Baked Zucchini Sticks easily made right in the oven or the air fryer! Serve with your favorite marinara sauce and enjoy!

Ok so I have a serious obsession with anything breaded.  Breaded cheese.  Breaded chicken.  Breaded onion rings.  Mmm it just makes everything taste that much better.  So why not zucchini??
One of my favorite things to order when watching football games out at the bar is fried zucchini sticks…aaaaand they’re literally like 6194639101795730 calories.  Don’t worry, I counted.  So I wanted to make a healthier version without all the butter and oil that is required when deep fat frying these babies.  Baked is the way to go people!  I added a hint of parmesan to the Italian breadcrumbs and these tasted absolutely amazing.  Oh and of course, the perfect appetizer for game day!
And at only 2 points for 4 zucchini sticks PLUS some marinara sauce for dipping, you definitely get to indulge!  I don’t know about you, but I’ll take these over the fattening fried stuff any day.
Plus it leaves more room for cocktails.
5 from 2 votes

Baked Zucchini Sticks

Healthy Baked Zucchini Sticks easily made right in the oven or the air fryer! Serve with your favorite marinara sauce and enjoy!
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4


  • 3 Tbsp Italian bread crumbs
  • 2 Tbsp grated parmesan cheese
  • 1 egg white
  • 1 tsp. fat-free milk
  • 2 large zucchini, cut lengthwise and in half (about 16 sticks)
  • 1/3 cup pasta sauce, warmed
  • Nonstick cooking spray
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  • Preheat oven to 400 degrees F.
  • Spray baking sheet with cooking spray and set aside. Combine bread crumbs and parmesan cheese in a shallow dish. Combine egg white and milk in another dish and beat with a fork until well blended.
  • Dip each zucchini stick first into the crumb mixture, then into the egg white mixture, allowing excess to drip back into the dish. Roll again in the crumb mixture to coat. Place zucchini sticks on prepared baking sheet; spray with cooking spray.
  • Bake 15 to 18 minutes or until golden brown. Serve with pasta sauce and enjoy!


Serving: 4sticks + 4 tsp marinara | Calories: 69kcal | Carbohydrates: 9g | Protein: 4g | Fat: 2g | Fiber: 1g

Nutrition information is automatically calculated, so should only be used as an approximation.

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As a self-proclaimed foodie and fitness enthusiast, I have a passion for cooking and a huge desire to show that living a healthy lifestyle can actually be easy and fun!  Feel free to use the meal guide above to find your new favorite meal ideas or the dietary guides to the right to narrow things down even more!

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  1. ashley says:

    These were YUMMY! Husband loved them too, We used whole wheat panko instead of the italian breadcrumbs. May mix them together next time.

  2. Jennifer says:

    What about olive or grapeseed oil instead of the egg?

    1. Kelly says:


  3. Phyllis says:

    Well, thanks to you, Kelly, I will no longer to fry our zucchini sticks in oil. I followed this recipe this evening, and my husband has not stopped raving about them! Thank you for sharing, and I will now be making them following your recipe. They were delicious, and the calories we’re saving… WOW!

    1. Phyllis says:

      Oh, forgot to mention… afer I breaded the sticks, I placed them on my non-stick backing pan (no need for cooking spray), and allowed them to just sit on the counter for a while to dry out a bit, which I think made them even crispier! Yum!

  4. Justine says:

    I had trouble with the bread crumb mixture sticking as well. I kept rolling it, hoping it would stick, but it wouldn’t. In fact, some came off. I just crushed the bread crumbs against the zucchini with my fingers in the end, but it ended up coming off after I cooked it. Whoops.

  5. sandra c says:

    I can’t get enough of zucchini sticks! But you’re right, way too fattening. Going to have to try this recipe. Pinned this!