“Fried” Zucchini (Courgette) Sticks

Long a popular appetizer in Italian restaurants, this is a great way to use up some of that bumper crop of zucchini taking over your vegetable garden.  It’s not only a tasty appetizer, but a delicious side dish kids will love!  In addition, it is significantly lower in calories than the fried version.


2 medium zucchini cut into sticks
2 egg whites
¾ cup flour
1 teaspoon salt
¼ teaspoon freshly ground pepper
⅛ teaspoon cayenne pepper, or to taste
1 cup panko bread crumbs
½ cup grated Parmegiano cheese

  1. Preheat the oven to 425º convection or 450º conventional.
  2. Line a baking sheet with foil and spray lightly with olive oil cooking spray.
  3. Place the egg whites in a rimmed dish and whisk until well blended
  4. Combine the flour, salt, pepper and cayenne in a plastic bag and shake to combine.
  5. Combine the breadcrumbs and Parmegiano on a sheet of waxed paper.
  6. Place half the zucchini sticks in the bag and shake to coat.  Remove and shake off excess flour.
  7. Dip sticks in egg whites and then roll in the breadcrumb mixture to coat.
  8. Place on the baking sheet, spray lightly with olive oil cooking spray and bake for about 10 minutes or until lightly browned.
  9. Serve with marinara sauce.

NOTES:  Panko breadcrumbs are large, crunchy breadcrumbs available in most grocery stores.  If you can’t find them, use plain breadcrumbs.  A recipe for marinara sauce can be found here on my website and is also on You Tube. 


  1. Thank you again, Betty. Now I can make the awesome food I enjoyed as a child for myself.

  2. Hi Melissa, glad you liked this one. Loved your vacation pictures and commentary!