Baked Zucchini Sticks and Sweet Onion Dip

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Hands-on time:
Baking time:
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Yield: about 3 dozen sticks

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Here's a guilt-free way to enjoy the crunchy outside (and juicy inside) of a restaurant-style zucchini stick.

Baked Zucchini Sticks and Sweet Onion Dip

star rating (62) rate this recipe »
Hands-on time:
Baking time:
Total time:
Yield: about 3 dozen sticks
Published: 04/04/2011



  • 1 tablespoon butter
  • 1 medium sweet onion, about 1/2 pound, peeled and sliced
  • 2 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon prepared mustard
  • 1 cup mayonnaise
  • salt and pepper to taste

Zucchini sticks

  • 3 medium zucchini, unpeeled, cut into 3"-long stick
  • 1 tablespoon salt
  • 1 cup coarse, dry bread crumbs (e.g., panko)
  • scant 1/2 cup freshly grated Parmesan cheese
  • 1 tablespoon Pizza Seasoning or mixed Italian herbs
  • olive oil spray
  • 1/2 cup egg substitute; or 2 large eggs; or 3 egg whites, lightly beaten


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1) To make the dip: Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize. This should take between 10 and 15 minutes. The lower the heat, the longer it takes, but the less likely you are to burn the onions.

2) Once the onions are a medium brown, remove from the heat and add the vinegar.

3) Place the onions and vinegar into a small food processor. Add the honey and mustard, and process or blend until smooth.

4) Add the mayonnaise and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.

5) To make the zucchini sticks: Place the zucchini sticks in a colander over a bowl and sprinkle with the tablespoon of salt. Let the zucchini drain for 1 hour or longer; rinse and pat dry.

6) Combine the Panko, Parmesan, and pizza seasoning; set aside.

7) Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil.

8) Dredge sticks a few at a time in the egg, then roll in the crumb mixture. Place the sticks on the prepared baking sheet.

9) Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.

10) Serve immediately, with sweet onion dip.

Yield: about 3 dozen zucchini sticks, and 1 1/2 cups dip.


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  • star rating 01/10/2015
  • Victoria from California
  • Really delicious! It was a bit time consuming for a bus mom like me but it was so worth it! My daughter loved it all. For me the mayo was a little strong I might use less or mix in some sour cream or greek yogurt. Would I make again? Yes definitely!
  • 01/01/2015
  • K from Austin
  • I followed the recipe but dang if I could get the crumbs to stick as well as they did in the picture. What did stick, stayed that way after they were baked. I'll try again.
    Removing some of the water from the zucchini (sprinkle with salt, wait and then rinse/dry) as well as the egg wash should help. We hope you've seen the blog for this recipe that will show you our method and results. Happy Baking! Irene@KAF
  • star rating 12/06/2014
  • from
  • star rating 08/15/2014
  • Felicia from New Hampshire
  • SO easy and DELICIOUS!! The sticks come out nice and crunchy and the dip is so tasty!
  • star rating 08/03/2014
  • Gloria from singapore
  • Will prep this dish this weekend. Seem simply enough
  • star rating 07/31/2014
  • Mrs. Smith from TN
  • I made both of these tonight and thought they were quite good. I really like that these are baked rather than fried. I was skeptical about the dip. It just didn't sound that good. But it is! I only used about half the mayo called for because I thought the full amount would taste too much like mayo dip. I'm glad I did. I also had to use regular white sugar instead of the honey because I was out. I didn't measure though; I just added a little bit at a time till I could just taste a hint of sweet. For the zucchini, I didn't have Panko so I used simple, fine bread crumbs. I think it worked very well. They came out of the oven delightfully crispy. I do think the crumb coating wanted something slightly. Next time, I will probably add some salt or experiment with other seasonings. Thanks for the recipe!
  • star rating 12/02/2013
  • Grace from Johnston,ri
  • This recipe was very easy and delicious.made them this weekend for a football party and they were a big hit .i will definitely make them again
  • star rating 10/14/2013
  • kim from westlake, ohio
  • love love love....nothing else to say!
  • star rating 10/06/2013
  • bj from Liberty, NC
  • Delicious, I used a flour dip first, onion sauce was out of this world, I did use a little more honey than called for.
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