Vegan Oven-Fried Zucchini Sticks
Vegan Oven-Fried Zucchini Sticks bake up with a crisp, seasoned crust and a tender center, offering a light, savory bite with hints of herbs, garlic, and a touch of heat. They’re perfect as a snack or side, especially served hot with tangy vegan mayo and ketchup for dipping.
- Prep20 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Vegan Oven-Fried Zucchini Sticks, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 49 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 5 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 61
- Heart Health
- 49
- Metabolic
- 20
- Digestive
- 32
- Inflammatory
- 38
- Performance
- 45
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). Brush olive oil over a large baking sheet.
- 2
Combine water and soy flour in a bowl to make a thick, pancake-like batter.
- 3
On a shallow plate, mix together the bread crumbs, herbes de Provence, garlic powder, salt, pepper, and cayenne pepper.
- 4
Dip the zucchini spears into the batter. Roll them in the bread crumb mixture to coat. Arrange the spears cut-side down on the prepared baking sheet, all facing the same direction.
- 5
Bake in the preheated oven until lightly golden, about 10 minutes. Turn to the other cut side and bake for 10 minutes. Turn the spears so they are skin-side down and continue baking until browned, about 5 minutes more.
- 6
Transfer the zucchini spears to a platter. Serve with vegan mayonnaise and ketchup.
- Calories 105.53 kcal Moderate 5%
- Protein 4.51 g Low Source 9%
- Carbohydrate 16.96 g 6%
- Total Fat 2.64 g Low Source 3%
- Saturated Fat 0.33 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.96 mg Low Source 0%
- Sodium 145.19 mg Moderate 6%
- Dietary Fiber 1.86 g Low Source 7%
- Total Sugars 3.7 g --
- Added Sugars 1.78 g Low Source 4%
- Calcium 36.3 mg Low Source 3%
- Iron 1.58 mg Low Source 9%
- Potassium 329.61 mg Low Source 7%
- Vitamin A 15.42 mcg Low Source 2%
- Vitamin C 5.46 mg Low Source 6%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Vegan Oven Fried Zucchini Sticks is made with 12 ingredients and serves 4. It takes about 45 mins and is rated easy. Key ingredients include Black Pepper, Bread Crumbs, Cayenne Pepper, and Garlic Powder. Each serving provides about 105.53 kcal.
Recipe Questions
- What is Vegan Oven-Fried Zucchini Sticks made of?
- The main ingredients are Black Pepper, Bread Crumbs, Cayenne Pepper, Garlic Powder, Herbes de Provence. The full list of 12 is above.
- How long does it take to make Vegan Oven-Fried Zucchini Sticks?
- About 45 mins in total: 20 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 105.53 kcal. The full nutrition breakdown is above.
- Is Vegan Oven-Fried Zucchini Sticks easy to make?
- This recipe is rated easy, with 12 ingredients and 6 steps.
- Is Vegan Oven-Fried Zucchini Sticks healthy?
- Vegan Oven-Fried Zucchini Sticks has an easyChef Pro health score of 46/100. Per serving, it provides 105.53 calories and 4.51 g of protein, or 9% of the Daily Value. Worth noting per serving: sodium at 145.19 mg (6% of the Daily Value). It contains Soy, Wheat, Gluten, Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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