Crispy Zucchini Sticks with Herbed Yogurt Dip are the perfect combination of crunchy, savory, and refreshing. Made with zucchini coated in a seasoned breadcrumb crust and lightly pan-fried until golden, these sticks are healthy, high in fiber, and full of flavor. The coating is seasoned with herbes de Provence, smoked paprika, and nutritional yeast, creating a cheesy, umami-rich crust without needing much cheese. Paired with a creamy garlic-yogurt dip, these zucchini sticks make a crowd-pleasing snack, appetizer, or side dish.
Preparation Time, Cook Time, Total Time
Preparation Time: 20 minutes
Cook Time: 10–12 minutes
Total Time: 30–35 minutes
Yield
Servings: 4
Cuisine
Healthy Mediterranean-Inspired Appetizer or Snack
Ingredients
For the zucchini sticks:
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2 medium zucchini
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Juice of ½ lemon
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Black pepper, to taste
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2 eggs
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50 g (1.75 oz) light cheese, grated (optional for added richness)
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1 tsp herbes de Provence or dried thyme
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1 tsp smoked paprika
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100 g (3.5 oz) breadcrumbs or ground oats
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50 g (1.75 oz) wheat or corn flour
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1 tbsp nutritional yeast
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Olive oil, for pan-frying
For the optional yogurt dip:
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½ cup plain yogurt
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1 small garlic clove, grated or finely minced
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1 tablespoon fresh parsley, chopped
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A dash of paprika
Step-by-Step Cooking Directions
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Prepare the zucchini
Wash the zucchini and cut off both ends. Slice each zucchini into sticks or batons—roughly the size of thick fries. -
Season the zucchini
Place the zucchini sticks in a bowl. Drizzle with the juice of half a lemon and season with freshly ground black pepper. Let sit for 5 minutes while you prepare the coating. -
Set up the coating station
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In one shallow bowl, beat the 2 eggs.
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In a second bowl, mix the grated cheese, herbes de Provence (or thyme), smoked paprika, breadcrumbs or ground oats, and nutritional yeast.
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In a third bowl, place the flour.
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Coat the zucchini sticks
Working in batches, coat each zucchini stick in flour, dip into the beaten eggs, then roll in the seasoned breadcrumb mixture. Press gently to ensure the coating sticks well. -
Pan-fry the zucchini
Heat a layer of olive oil in a large skillet over medium heat. Fry the zucchini sticks in batches, turning occasionally until golden brown on all sides—about 2–3 minutes per side. -
Drain and cool slightly
Remove the fried zucchini sticks and place them on a paper towel-lined plate to absorb excess oil. -
Make the yogurt dip (optional)
In a small bowl, combine the yogurt, grated garlic, chopped parsley, and a dash of paprika. Stir until smooth. Adjust seasoning to taste. -
Serve
Serve the crispy zucchini sticks warm with a side of yogurt dip for a delicious and satisfying snack or side dish.
Nutritional Information (Per Serving, Approximate for 4 servings with dip)
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Calories: 210
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Protein: 8g
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Carbohydrates: 18g
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Fat: 12g
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Fiber: 3g
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Sodium: 280mg
Note: Nutritional values may vary depending on cheese, flour, and frying method.
The Origins and Popularity of the Recipe
Zucchini, also known as courgette, has long been a staple in Mediterranean and Middle Eastern cuisine. Its versatility makes it ideal for grilling, baking, stuffing, or frying. In recent years, zucchini fries or sticks have grown popular among health-conscious eaters looking for alternatives to traditional potato fries.
Using oats or breadcrumbs, paired with herbs and spices like thyme and paprika, this modern twist brings out the natural sweetness of zucchini and adds layers of savory flavor. Served with a yogurt dip reminiscent of tzatziki, this recipe offers a fresh, guilt-free way to enjoy fried food—making it a favorite on social media and in healthy cookbooks.
Reasons Why You’ll Love This Recipe
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Crispy and flavorful: Crunchy on the outside, tender on the inside.
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Low in carbs and calories: A lighter alternative to fried potatoes.
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Packed with herbs and spices: Elevated with herbes de Provence and smoked paprika.
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Quick and easy: Ready in under 35 minutes.
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Kid-friendly: A great way to introduce veggies to picky eaters.
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Naturally vegetarian: Easy to make gluten-free or dairy-free.
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Great for dipping: Pairs perfectly with creamy yogurt or your favorite sauce.
These zucchini sticks hit that sweet spot between healthy and indulgent.
Health Benefits
This dish is as nourishing as it is tasty:
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Zucchini: High in water and fiber, low in calories, rich in vitamin C and potassium.
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Eggs: Provide protein, healthy fats, and essential nutrients like choline.
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Nutritional yeast: A plant-based source of vitamin B12 with a cheesy flavor.
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Herbs and spices: Offer antioxidants and flavor without added sodium.
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Olive oil: Heart-healthy fat with anti-inflammatory properties.
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Yogurt dip: Adds probiotics and calcium for gut and bone health.
Altogether, this snack promotes satiety, digestion, and energy without the guilt.
Serving Suggestions
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As a snack: Serve as a healthy afternoon or late-night bite.
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As a side dish: Perfect next to grilled chicken, fish, or veggie burgers.
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Party platter: Serve with multiple dips like hummus, spicy mayo, or ranch.
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In lunchboxes: Pack with dip in a separate container for school or work.
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On a mezze board: Add olives, cheeses, and fresh veggies for a full spread.
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With soup or salad: A crunchy pairing with lighter mains.
No matter the occasion, these zucchini sticks will disappear fast!
Cooking Tips
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Use firm zucchini: Choose medium-sized zucchinis for best texture.
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Let them rest after seasoning: The lemon and salt help flavor the zucchini.
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Press breadcrumbs on firmly: Helps the coating stay on during frying.
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Don’t overcrowd the pan: Fry in batches for even cooking.
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Use a wire rack: For extra crispiness, let sticks cool on a wire rack instead of paper towels.
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Bake instead of fry: For an oil-free version, bake at 200°C (400°F) for 20 minutes, flipping halfway.
These tricks help you achieve perfect texture and flavor every time.
Variations to Try
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Make them spicy: Add chili powder or cayenne to the breadcrumb mix.
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Vegan version: Use a plant-based milk and flax egg instead of eggs.
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Cheesy crust: Add more cheese to the breadcrumbs or top with parmesan.
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Gluten-free option: Use gluten-free flour and breadcrumbs or crushed cornflakes.
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Air fryer method: Cook at 200°C (400°F) for 10–12 minutes for a lighter crunch.
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Add lemon zest: Boost the flavor in the yogurt dip with some zest.
The recipe is easy to adjust based on dietary needs or what’s in your pantry.
Conclusion
Crispy Zucchini Sticks with Herbed Yogurt Dip prove that you don’t have to sacrifice flavor to eat healthy. The tender zucchini interior combined with the crunchy herb-spiced crust makes for an unforgettable bite. Whether you’re making them for family snack time, entertaining guests, or meal prepping for the week, this recipe delivers every time.
The optional yogurt dip brings brightness and balance to the dish, but the sticks are so flavorful on their own, you’ll find yourself munching them straight from the pan. Simple, quick, and wholesome—this is one recipe you’ll want to keep on repeat.
Frequently Asked Questions (FAQ)
1. Can I bake the zucchini sticks instead of frying them?
Yes! Bake at 200°C (400°F) for 20 minutes, flipping halfway through, until golden.
2. Can I make these in an air fryer?
Absolutely. Air fry at 200°C (400°F) for 10–12 minutes. No need for oil.
3. Are these freezer-friendly?
It’s best to enjoy them fresh, but you can freeze them before frying. Lay on a tray to freeze, then transfer to a container. Fry or bake from frozen.
4. Can I use yellow squash instead of zucchini?
Yes. Just make sure it’s not too soft, and follow the same method.
5. What’s the best flour for coating?
Wheat flour is traditional, but corn flour adds extra crunch. You can also use chickpea flour for a protein boost.
6. Can I skip the cheese?
Yes. The nutritional yeast adds a cheesy flavor, but it’s optional. You can skip both or use vegan cheese.
7. What else can I dip them in?
Try tahini, ranch, marinara, tzatziki, or garlic aioli.
8. Are these good cold?
They’re best warm but still tasty cold—great for picnics or lunchboxes.
9. Can I use store-bought breadcrumbs?
Yes. Panko breadcrumbs give extra crunch, but any dry breadcrumb will work.
10. How do I store leftovers?
Store in the fridge in an airtight container for up to 3 days. Reheat in the oven or air fryer for best results.