Friday, August 5, 2011

Baked Zucchini Sticks and Sweet Onion Dip

Here is a guilt-free way to enjoy the crunchy outside (and juicy inside) of a restaurant-style zucchini stick.  The recipe call for olive oil spray and egg substitute or egg whites for a healthier version, but I used 2 large eggs and extra-virgin olive oil.  Either way, they are addicting!  If you don't make the zucchini, try the Onion Dip!

  • 1 Tbsp. unsalted butter
  • 1 medium sweet onion, about 1/2 pound, peeled and sliced
  • 2 Tbsp. cider vinegar
  • 2 Tbsp. honey
  • 1 Tbsp. prepared mustard
  • 1 cup mayonnaise
  • Salt and pepper to taste
Melt the butter in a medium frying pan over moderate heat, and add the sliced onions.  Cook, stirring occasionally until the onion soften, then caramelize.  Once the onions are a medium brown, remove from heat and add the vinegar.  Place the onions and vinegar into a small food processor.  Add the honey and mustard, and process or blend until smooth.  Add the mayo, and salt and pepper to taste.  Refrigerate, covered, until ready to serve.

Zucchini Sticks:
  • 3 medium zucchini, unpeeled, cut into 3" long sticks
  • 1 tsp. salt
  • 1 cup Panko breadcrumbs
  • 1/2 cup freshly grated Parmesan cheese
  • 1 Tbsp Oregano or Pizza Seasoning
  • Olive oil spray
  • 1/2 cup egg substitute; or 2 large eggs; or 3 egg whites, lightly beaten
Place the zucchini sticks in a colander over a bowl and sprinkle with the tsp. of salt.  Let drain for 1 hour or longer; rinse and pat dry.

Try and cut them all the same size.  I did not use the middle of the zucchini.  You can save that for soup or breads or zucchini quiche.
Combine the Panko, Parmesan, and Oregano; set aside.
Preheat the oven to 425 degrees F.  Spray baking sheet with olive oil (or as I did, lightly coat sheet with olive oil (same difference really).  Dredge sticks a few at a time in the egg, then roll in the crumb mixture.  Place the sticks on the prepared baking sheet.  Drizzle with additional olive oil (optional).  Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.

Serve immediately with Sweet Onion Dip.
Cook's Note:  I tried these with a marinara dip, but I found the Sweet Onion Dip has much more flavor.  The zucchini sticks are very mild and need something to give them a boost!
~Adapted from King Arthur Flour

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Baked Zucchini Sticks and Sweet Onion Dip


  1. MMMMM....these look fantastic and a great way to use up all that zucchini we are all going to have very soon! I love zucchini! Can't wait to try the onion dip with the sticks!

  2. Sounds like a great recipe and your pics are beautiful:@)

  3. This looks really delicious. Love fried zukes, and with a side of 'from scratch' onion dip, what an awesome combo! xo,

  4. Visiting from Cookeatshare. I Love that your recipe is baked not fried. Love your blog and am your newest follower. Hope your will visit my blog and follow me back.

  5. Those look yummy! :) I am going to pass this on to my friend.

  6. yum! holy cow, i love the dip recipe! and zucchini looks amazing all crisped like that! thanks for sharing!

  7. What a GREAT recipe! I would love it if you came over to Cast Party Wednesday tomorrow and shared this and other recipes with us! :)
    I hope to see you there!

  8. I just saw this recipe idea at Make Ahead Meals for Busy Moms and I'm making these today. Thanks so much for sharing! They look scrumptious and the dip sounds amazing too.

  9. Wow! These look divine! I would love to invite you to share it at Tuesday's Tasty Tidbits (my blog party) at Permanent Posies. I pinned this on my PInterest! Yum!

  10. Oh my gosh! YUM!!! Is it bad that I want these right now for breakfast???

  11. THANK YOU so much for sharing your recipe with me at Cast Party Wednesday. I'd like to invite you back this week.
    I hope to see you again!


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