Baked Zucchini Sticks with Sweet Onion Dip Recipe

Introduction

These baked zucchini sticks offer a crispy, flavorful alternative to fried snacks. Paired with a sweet onion dip, they make a perfect appetizer or side dish that’s both satisfying and easy to prepare.

Ingredients

• 1 tablespoon butter
• 1 medium sweet onion (about 1/2 pound), peeled and sliced
• 2 tablespoons (28g) cider vinegar
• 2 tablespoons (43g) honey
• 1 tablespoon mustard
• 1 cup (227g) mayonnaise
• Salt and pepper to taste
• 3 medium zucchini (567g to 680g), unpeeled, cut into 3″-long sticks
• 1 tablespoon table salt
• 1 cup (50g) coarse, dry bread crumbs (e.g., panko)
• Scant 1/2 cup (50g) Parmesan cheese, freshly grated
• 1 tablespoon King Arthur Pizza Seasoning or dried Italian herbs
• Olive oil spray
• 1/2 cup (113g) egg substitute, or 2 large eggs, or 3 egg whites, lightly beaten

Instructions

1. Step 1: Melt butter in a medium frying pan over moderate heat. Add the sliced onions and cook, stirring occasionally until they soften and caramelize, about 10 to 15 minutes. Reduce heat as needed to prevent burning.
2. Step 2: When onions are medium brown, remove the pan from heat and stir in the cider vinegar.
3. Step 3: Transfer the onion mixture to a food processor. Add honey and mustard, then process until smooth.
4. Step 4: Stir in mayonnaise, salt, and pepper to taste. Cover and refrigerate the dip until ready to serve.
5. Step 5: Place zucchini sticks in a colander set over a bowl. Sprinkle with table salt and let drain for at least 1 hour, then rinse and pat thoroughly dry.
6. Step 6: In a shallow bowl, combine breadcrumbs, Parmesan cheese, and pizza seasoning or dried Italian herbs. Set aside.
7. Step 7: Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and spray lightly with olive oil.
8. Step 8: Dip zucchini sticks in the beaten eggs or substitute, then roll them in the breadcrumb mixture to coat evenly. Arrange coated sticks on the prepared baking sheet.
9. Step 9: Bake for 12 minutes, then flip the sticks and bake an additional 8 minutes until golden brown and crispy.
10. Step 10: Serve the zucchini sticks immediately with the chilled sweet onion dip.

Tips & Variations

• For extra crispiness, use panko breadcrumbs rather than regular fine crumbs.
• Substitute Greek yogurt for mayonnaise in the dip for a lighter option.
• Add a pinch of cayenne pepper to the breadcrumb mix for a spicy kick.
• To save time, caramelize the onions a day ahead and refrigerate the dip.

Storage

Store leftover zucchini sticks in an airtight container in the refrigerator for up to 2 days. Reheat in a 375°F (190°C) oven for 5-7 minutes to restore crispness. Keep the onion dip refrigerated and consume within 3 days.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen zucchini sticks for this recipe?

Frozen zucchini sticks tend to release excess moisture when baking, which can make them soggy. For the best texture, use fresh zucchini and follow the salting and drying step carefully.

Is it necessary to salt and drain the zucchini before baking?

Yes, salting helps draw out moisture from the zucchini, allowing the coating to crisp better in the oven. Skipping this step can result in soggy sticks.

Baked Zucchini Sticks with Sweet Onion Dip Recipe

Print Recipe

★★★★★

4.5 from 86 reviews

Crispy baked zucchini sticks paired with a rich, sweet onion dip make a perfect appetizer or snack. The zucchini sticks are coated in a flavorful mixture of panko crumbs, Parmesan cheese, and Italian seasoning, then baked until golden and crispy. The sweet onion dip, made from caramelized onions, honey, mustard, and mayonnaise, adds a deliciously smooth and tangy contrast.

• Author: Leo
• Prep Time: 1 hour 25 minutes
• Cook Time: 25 minutes
• Total Time: 1 hour 50 minutes
• Yield: 4 servings 1x
• Category: Appetizer
• Method: Baking
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Sweet Onion Dip

• 1 tablespoon butter
• 1 medium sweet onion (about 1/2 pound), peeled and sliced
• 2 tablespoons (28g) cider vinegar
• 2 tablespoons (43g) honey
• 1 tablespoon mustard
• 1 cup (227g) mayonnaise
• Salt and pepper to taste

Baked Zucchini Sticks

• 3 medium zucchini (567g to 680g), unpeeled, cut into 3-inch-long sticks
• 1 tablespoon table salt
• 1 cup (50g) coarse, dry bread crumbs (e.g., panko)
• Scant 1/2 cup (50g) Parmesan cheese, freshly grated
• 1 tablespoon King Arthur Pizza Seasoning or dried Italian herbs
• Olive oil spray
• 1/2 cup (113g) egg substitute, or 2 large eggs, or 3 egg whites, lightly beaten

Instructions

1. Caramelize Onions: Melt butter in a medium frying pan over moderate heat. Add sliced onions and cook, stirring occasionally, until they soften and caramelize, about 10 to 15 minutes. Use lower heat towards the end to avoid burning.
2. Add Vinegar: Once onions reach a medium brown color, remove from heat and stir in the cider vinegar.
3. Blend Dip: Transfer the onion mixture to a food processor. Add honey and mustard, then process until smooth and well combined.
4. Mix Dip: Stir in mayonnaise along with salt and pepper to taste. Cover and refrigerate the dip until ready to serve.
5. Prepare Zucchini: Place zucchini sticks in a colander set over a bowl. Sprinkle with table salt and let drain for at least 1 hour. After draining, rinse the zucchini sticks under cold water and pat dry thoroughly with paper towels.
6. Make Crumb Mixture: In a shallow bowl, combine panko bread crumbs, freshly grated Parmesan cheese, and Italian seasoning or pizza seasoning. Set aside.
7. Preheat Oven: Heat oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray with olive oil to prevent sticking.
8. Coat Zucchini: Dip each zucchini stick into the beaten eggs or substitute, allowing excess to drip off, then roll the stick evenly in the crumb mixture. Place coated sticks on the prepared baking sheet in a single layer.
9. Bake Zucchini: Bake the zucchini sticks for 12 minutes. Then flip them over and bake for an additional 8 minutes, or until they become golden brown and crispy.
10. Serve: Serve the baked zucchini sticks immediately while hot, alongside the chilled sweet onion dip for dipping.

Notes

• Salt the zucchini beforehand to draw out moisture, which helps the coating crisp up better during baking.
• You can use any dry coarse breadcrumb like panko for extra crunch.
• For a lower-fat version, use egg whites or egg substitute and low-fat mayonnaise.
• If you don’t have pizza seasoning, substitute with a mix of dried oregano, basil, and thyme.
• Make the caramelized onion dip a day ahead to let the flavors deepen.
• This recipe works well as an appetizer or a healthy snack.

Keywords: zucchini sticks, baked zucchini, sweet onion dip, appetizer, healthy snack, vegetarian recipes