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Mediterranean Baked Zucchini Sticks Recipe is crunchy oven roasted zucchini with feta cheese, fresh parsley and no breading. | ifoodreal.com

It’s zucchini season, yay! I have recently discovered my love for raw zucchini, especially in a form of chips. Slice them thinly and use instead of chips to dip into strawberry mango salsa, garlic hummus recipe or Greek salad layered dip. This way, you can enjoy more of an appetizer itself. Even with a healthy dip, calories add up quickly when digging into it with chips.

I made these Mediterranean Baked Zucchini Sticks a few weeks back, when the heat wave hasn’t hit Vancouver yet. I was in a mood for a lighter zucchini boats, without the sauce and cheese. The ones you can pick up with your hands, more of a side dish or even a cold appetizer. Mmmm, sounds good in a mid of July… 
Mediterranean Baked Zucchini Sticks Recipe is crunchy oven roasted zucchini with feta cheese, fresh parsley and no breading. | ifoodreal.com

I oven roasted them stuffed with tomatoes, bell peppers and Kalamata olives until soft but still crunchy. Then topped with feta cheese and placed under the broiler until cheese became golden and crisp, and sprinkled with fresh dill (parsley works better but I was out). These zucchini sticks are the case when food tastes great even cold, same with Parmesan zucchini sticks. So, serve hot or eat straight out of the fridge.

I have never been a fan of zucchini as a kid. In Ukraine, we had these big fat light green coloured zucchini, more of a squash type. No cute long dark green or yellow ones. My grandma would cut zucchini in rounds, dip in a flour and panfry with oil. Now I would take a few but back then I was silly. I often envy my kids’ metabolism, don’t you?!
Alex, me and my friend, Nicole, loved these baked zucchini sticks. My kids would eat zucchini only in a form of protein oatmeal muffins. Oh well, they love broccoli and celery. These zucchini sticks keep well refrigerated for a few days. If you are serving more than 4 people, I recommend to double the recipe, they disappear fast. Enjoy and try my 15 minute healthy pita pizza with shredded zucchini that kids mistake for cheese, or 20 minute pasta with zucchini and tomatoes will do o na hot summer night!

Mediterranean Baked Zucchini Sticks Recipe is crunchy oven roasted zucchini with feta cheese, fresh parsley and no breading. | ifoodreal.com

Mediterranean Baked Zucchini Sticks

Mediterranean Baked Zucchini Sticks


  • 4 zucchini, medium
  • 1 cup red bell pepper, minced
  • 1/2 cup tomatoes, minced
  • 1/2 cup Kalamata olives, pitted & minced
  • 1/4 cup garlic, minced
  • 1 tbsp oregano, dried
  • 1 tsp black pepper
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup parsley, finely chopped


  1. Preheat oven to 350 degrees F. Cut zucchini in half lengthwise and scoop out the middle with a spoon or melon baller. Discard or eat the flesh ( I love raw zucchini!). Set aside.
  2. In a medium bowl, mix to combine bell pepper, tomato, olives, garlic, oregano and black pepper. Fill each zucchini with a mixture distributing evenly. Place in a large baking dish or rimmed baking sheet and bake for 15 minutes. Top with feta cheese and broil on high for 3 more minutes or until cheese has browned. Remove from the oven, sprinkle with parsley and serve hot or cold.
  3. Storage Instructions: Refrigerate covered for up to 2-3 days.

Nutritional Info

Servings Per Recipe: 8

Amount Per Serving = 1 stick:
Calories: 49.0
Total Fat: 2.9 g
Cholesterol: 1.9 mg
Sodium: 150.8 mg
Total Carbs: 5.7 g
Dietary Fiber: 1.8 g
Protein: 2.0 g
WW Points+: 1

30+ Healthy Zucchini Recipes

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  1. Tom @ Raise Your Garden

    We love zucchini ! We should have some coming up in our garden very soon. We end up having more zucchini then we know what to do with and you provided another way to use our surplus. Thanks.

  2. Raquel

    Goodness this sounds awesome! I didn’t even realize you could eat zucchini raw, I know that sounds silly but now I have to try it.

    • Olena

      Any green veggies can be eaten raw. Pretty much any LOL. I’m seriously addicted to raw zucchini chips now!

    • Olena

      Everyone keeps talking about CSA. I wonder if we have it in Canada. Feta cheese…it is good, I agree.:)

  3. Sue W.

    I made these tonight, they were awesome! Next time I will scoop and cut the zucchini in quarters and mix it all together & bake it!

  4. Keri Monuteaux

    4 Tbsp of Oregano seems like a lot (dried). Are you sure it wasn’t suppose to be teaspoons??? Making this now!

    • Olena

      I know but zucchini are pretty bland and there is a lot of them plus dried oregano is mild. You can add less.

  5. Ginny

    Black pepper and garlic seems to be excessive. Will try this recipe.

  6. Mouth Isaburnin

    Wow. Look great, cook time is perfect. However, way too much spice. And I’m a texican:) lower oregano and galic by a forth and this is great

  7. Kate

    Thanks for this recipe! 4Tbsp of oregano was waaaaay too much spice – I would quarter that amount in the future especially with children. Otherwise, it was good!

    • Olena

      I should remake this recipe because it sounds like a lot. I wonder if it was meant to be tsps. I made this recipe a very long time ago with less cooking experience. Glad you enjoyed anyways!



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