Oven Fried Zucchini Spears
Crispy oven-fried zucchini spears with Parmesan and spices offer a healthy, flavorful snack or side that's perfect for zucchini lovers and crispy food enthusiasts alike.
Ingredients
Instructions
- Preheat oven to 475°F (245°C).
- On a shallow plate, combine bread crumbs, Parmesan cheese, garlic powder, paprika, and black pepper; set aside.
- Slice off the ends of the zucchini. Cut each zucchini lengthwise into quarters.
- Cut each quarter in half to create spears.
- In a large plastic bag, combine olive oil, water, and zucchini pieces.
- Close the bag and shake well to moisten the zucchini.
- Dredge zucchini in the bread crumb mixture until evenly coated.
- Arrange zucchini in a single layer on a nonstick baking sheet.
- Bake until golden brown, about 10 to 12 minutes.
Tips & Substitutions
For extra flavor, consider adding Italian herbs like oregano or basil to the bread crumb mixture. If you're out of Parmesan, try using nutritional yeast for a dairy-free option or pecorino cheese for a sharper taste. Ensure your zucchini is firm and fresh for the best texture, and try to keep the spears uniform in size for even cooking.
Serving Suggestions
These oven-fried zucchini spears make a great appetizer or side dish. Serve them with marinara sauce or a creamy dip for added flavor. They pair beautifully with grilled chicken or fish, and can also complement a fresh salad. For a complete meal, consider serving alongside Asparagus Cashew Casserole for a delightful vegetarian spread.
Storage & Reheating
Store any leftover zucchini spears in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a preheated oven at 350°F (175°C) for about 5-7 minutes, or until heated through. This will help maintain their crispiness compared to microwaving.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Fried Zucchini Spears contains roughly 84 calories, with 4g protein, 14g carbohydrates, and 1g fat.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
What can I do if my breading doesn't stick?
If the breading isn't sticking well, try patting the zucchini dry before dipping them in the olive oil. You can also add a light dusting of flour before the oil to help the breading adhere better. Make sure to coat the spears evenly in the oil and bread crumb mixture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).