Baked Zucchini Sticks

Author: Recipes_kw
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Fights Diabetes: Low Sugars!
Helps Fight Cancer: Colon, Liver
Prep Time 35 minutes
Total Time 35 minutes
Course Appetizers, Snacks
Cuisine American
Servings 4 Servings
Calories 149.79 kcal


  • Oven


  • 1 tbsp olive oil extra virgin
  • 3 1/2 cups zucchini spear cut
  • 1/3 cup flour no bleached flour
  • 1/2 cup soy milk plant-based, unsweetened
  • 1 cup Panko breadcrumbs no preservatives
  • 1/2 tsp salt
  • 1/2 tsp black pepper fresh cracked


  • Preheat the oven to 475 degrees, line a baking pan with foil.
  • Slice the zucchini in half width-wise. Cut each piece from top to bottom into quarter and then cut those quarter length-wise in half again. Your should end up with about 16 spears from each zucchini.
  • Place the milk and flour in 2 separate bowls. In a third shallow dish, combine the Panko with the salt and pepper.
  • Roll each spear in the flour, shaking off the excess, then dip them into the milk and finely roll in the Panko, pressing them in so that they stick.
  • Place the spears on the prepared baking sheet and bake for 16 minutes, flipping half-way through, until golden brown and crispy on the outside and tender on the inside.
  • Serve with our Ranch Dip for a creamy side to your crispy treat. Enjoy!

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Baked Zucchini Sticks
Amount Per Serving (1 Serving)
Calories 149.79 Calories from Fat 41
% Daily Value*
Fat 4.51g7%
Saturated Fat 0.62g4%
Sodium 425.1mg18%
Potassium 293.23mg8%
Carbohydrates 24.27g8%
Fiber 3g13%
Sugar 2.83g3%
Protein 4.52g9%
Vitamin A 279.57IU6%
Vitamin B1 0.08mg5%
Vitamin B2 0.1mg6%
Vitamin B3 0.52mg3%
Vitamin B5 0.26mg3%
Vitamin B6 0.17mg9%
Vitamin C 19.42mg24%
Vitamin E 0.57mg4%
Vitamin K 6.66µg6%
Calcium 54.72mg5%
Copper 0.08mg4%
Folate 29.11µg7%
Iron 0.96mg5%
Manganese 0.17mg9%
Magnesium 24.37mg6%
Phosphorus 41.21mg4%
Selenium 0.87µg1%
Zinc 0.42mg3%
Ess-Methionine 19.25mg
Ess-Tryptophan 10.5mg
Ess-Threonine 31.5mg
Ess-Phenylalanine 46.37mg
Ess-Arginine 55.12mg
Ess-Lysine 72.62mg
Ess-Leucine 77mg
Ess-Isoleucine 48.12mg
Ess-Histidine 28mg
Ess-Valine 58.62mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source

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