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Baked Zucchini Sticks and Sweet Onion Dip

Author: Sue Gray

Baked Zucchini Sticks and Sweet Onion Dip Recipe Baked Zucchini Sticks and Sweet Onion Dip Recipe

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

View step-by-step
directions on our blog

At a glance

Prep
Bake
Total
Yield
about 3 dozen sticks
Nutrition information

Ingredients

Choose your measure:

Dip

  • 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
  • *For a gluten-free version of this recipe, use gluten-free bread crumbs.

Instructions

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

Nutrition Information

  • Serving Size 153g (4 sticks)
  • Servings Per Batch 9
Amount Per Serving:
  • Calories 280
  • Calories from Fat 207
  • Total Fat 23g
  • Saturated Fat 5g
  • Trans Fat 0g
  • Cholesterol 60mg
  • Sodium 1190mg
  • Total Carbohydrate 14g
  • Dietary Fiber 1g
  • Sugars 5g
  • Protein 6g

* The nutrition information provided for this recipe is determined by the ESHA Genesis R&D software program. Substituting any ingredients may change the posted nutrition information.