“Nut-So-Fried” Zucchini Sticks

Try my super easy, low-cal version of fried zucchini sticks. With 4 grams of fibre, 7 grams of protein and only 170 calories per serving, you could enjoy the entire batch guilt free!


  • 1 medium zucchini, peeled and sliced into finger-size sticks
  • 1 large egg white, lightly beaten
  • 2 Tbs whole grain flour (e.g., oat, brown rice)
  • ½ tsp all purpose seasoning (e.g., Spike Magic)
  • ½ cup crushed Country Ranch Nut-Thins Crackers (about 24 crackers) (Pulse in food processor until coarsely ground.)
  • Cooking spray (I fill a Misto with olive oil.)


  1. Preheat oven to 450 F. Line a baking sheet with parchment paper.
  2. In a shallow dish, whisk flour and seasoning. In another shallow dish, add egg white. In another shallow dish, add cracker crumbs.
  3. Coat zucchini sticks in flour. Shake off excess, and then dip in egg white to coat. Let excess drip off, and then coat in cracker crumbs.
  4. Place zucchini in an even layer on baking sheet so they don’t touch. Mist with cooking spray.
  5. Bake 10 minutes; flip and mist with cooking spray. Bake 5 minutes more or until golden brown on the outside and tender inside. Serve immediately. Makes 2 servings.
  6. If desired, dip in ranch dressing or warmed marinara sauce.

Per serving: 169 calories, 3 g fat (0 g sat, 0 g trans), 203 mg sodium, 4 g fibre, 7 g protein


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