Parmesan Zucchini Sticks

Ingredients

• 1 kg Zucchini (washed, dried and cut into sticks)
• 30 g Grated Parmesan (finely grated)
• 50 g Breadcrumbs (panko type or traditional)
• 50 g All‑purpose flour (for breading)
• 1 unit Egg (beaten)
• 5 cl Milk (whole or semi‑skimmed)
• 1 c. à café Herbes de Provence (dried)
• 3 c. à soupe Olive oil (2 tbsp in the wet mixture + 1 tbsp to drizzle the sticks)
• few pinches Espelette pepper (to taste)
• 1 g Salt (to taste, add lightly as parmesan is already salty)
• 0.5 g Ground black pepper (to taste, freshly ground)

Instructions

1. Prepare the dry mixture

   In a large bowl, combine the breadcrumbs, flour, grated parmesan, Herbes de Provence, Espelette pepper, salt and pepper. Whisk well with a whisk or fork until everything is homogeneous.

   Time: PT2M

2. Prepare the wet mixture

   In a second bowl, crack the egg, add the milk, 2 tablespoons of olive oil and an extra pinch of Herbes de Provence. Lightly beat until you obtain a smooth mixture.

   Time: PT2M

3. Clean and cut the zucchini

   Wash the zucchini, dry them, trim the ends, cut them lengthwise in half and then slice into sticks of regular size (about 1 cm thick). Reserve the sticks on a plate.

   Time: PT6M

4. Bread the sticks

   Take a stick, dip it in the wet mixture, give it a light shake, then roll it in the dry mixture until well coated. Shake off excess breading and place the stick on a baking sheet lined with parchment paper. Repeat with all sticks.

   Time: PT5M

5. Drizzle with olive oil

   Pour the remaining tablespoon of olive oil over the sticks in a stream, or use an olive‑oil spray if available, to achieve a nice shine and crispness.

   Time: PT1M

6. Preheat the oven

   Turn on the oven and preheat to 200°C for about 10 minutes before baking the sticks.

   Time: PT10M

   Temperature: 200°C

7. Bake

   Place the sheet in the oven and bake for 30 minutes. After 15 minutes, turn each stick with tongs so they brown evenly on both sides.

   Time: PT30M

   Temperature: 200°C

8. Rest and serve

   Remove the sheet from the oven, let rest for 2 minutes, then serve the hot sticks with homemade tomato sauce or your favorite dip.

   Time: PT2M

Nutrition Facts

Calories

290

Protein

12 g

Carbohydrates

30 g

Fat

15 g

Fiber

3 g

Ingredient Substitutions

• Instead of Zucchini: cucumber (raw), eggplant (cut into sticks)
• Instead of Grated Parmesan: grated pecorino, grated Gruyère
• Instead of Breadcrumbs: cornmeal, panko
• Instead of All‑purpose flour: rice flour
• Instead of Egg: flax egg (1 tbsp + 3 tbsp water)
• Instead of Milk: almond milk, soy milk
• Instead of Herbes de Provence: thyme, rosemary, oregano
• Instead of Olive oil: sunflower oil
• Instead of Espelette pepper: Cayenne pepper, paprika
• Instead of Salt: sea salt
• Instead of Ground black pepper: white pepper

Equipment Needed

• Bowl for dry ingredients
• Bowl for egg and milk
• Whisk or fork
• Chef's knife
• Cutting board
• Baking sheet
• Parchment paper
• Oven
• Kitchen tongs (optional)
• Fork for coating (optional)

Critical Steps — Do Not Skip

• Homogeneous mixing of dry ingredients
• Smooth mixing of wet mixture
• Uniform cutting of sticks
• Complete and even coating of each stick
• Flip at mid‑cook for even coloration
• Bake at 200°C for the indicated time

Chef Tips from the Video

• Use very fresh parmesan for a more pronounced flavor.
• Add a pinch of sweet paprika to the dry mixture for a more appetizing colour.
• Serve with a spicy tomato sauce or mint yogurt for a fresh contrast.

Troubleshooting

Storage

Refrigerator: Store in an airtight container, 2 to 3 days in the refrigerator.

Freezer: Can be frozen up to 1 month. Reheat in the oven at 180°C for 10‑12 minutes.

Room temperature: Consume within 2 hours if left at room temperature.

Make-Ahead Tips

• Prepare the dry and wet mixtures the day before and keep them separate in the refrigerator.
• The sticks can be breaded in advance, covered with cling film and refrigerated up to 24 h before cooking.
• Cook a first batch, let cool, then quickly reheat in the oven for serving.