by Olena

Mediterranean Baked Zucchini Sticks

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Olena Osipov
4.7 from 9 votes

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These Mediterranean Baked Zucchini Sticks are stuffed with peppers, tomato, olives, and feta- and then baked to perfection for a healthy, flavorful appetizer, side, or part of a main! A delicious summer

Looking for more ways to appreciate zucchini during Summer? You might also like this simple grilled zucchini, crustless zucchini quiche, and parmesan zucchini sticks!

Mediterranean Baked Zucchini Sticks /parmesan-zucchini-sticks/

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.

However, you can also enjoy them lightly cooked to make healthy grilled pizza slices, Pad Thai noodles, zucchini tuna fritters, and a delicious 15-minute stir-fry with zucchini, peas, and shrimp!

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… 
zucchini sticks lined up in white dish; bowl of mediterranean topping

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?!

Now I use it for everything – even within my baking like these zucchini muffins and zucchini bread!


filled-mediterranean-zucchini-sticks-recipe
These zucchini sticks keep well refrigerated for a few days. If you are serving more than 4 people, I recommend doubling the recipe, they disappear fast.

Mediterranean Baked Zucchini Sticks

More Healthy Mediterranean Recipes

You might also enjoy this chickpea summer salad, baby kale salad, or this list of 30 healthy zucchini recipes!

Mediterranean Baked Zucchini Sticks

Mediterranean Baked Zucchini Sticks

Mediterranean Baked Zucchini Sticks Recipe is crunchy oven roasted zucchini with feta cheese, fresh parsley and no breading.
4.67 from 9 votes
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Course: Dinner
Cuisine: Mediterranean
Prep Time: 12 minutes
Cook Time: 18 minutes
Total Time: 30 minutes
Servings: 8 servings
Calories: 53kcal
Author: Olena Osipov

Ingredients

  • 4 zucchini medium
  • 1 cup red bell pepper finely chopped
  • 1/2 cup tomatoes finely chopped
  • 1/2 cup Kalamata olives finely chopped
  • 3 large garlic cloves minced
  • 1 tbsp oregano dried
  • 1/4 tsp ground black pepper
  • 1/4 cup feta cheese crumbled
  • 1/4 cup parsley finely chopped

Instructions

  • 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.
  • 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.

Store: Refrigerate covered for up to 2-3 days.

    Nutrition

    Serving: 1zucchini stick | Calories: 53kcal | Carbohydrates: 6g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 194mg | Potassium: 340mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1078IU | Vitamin C: 45mg | Calcium: 59mg | Iron: 1mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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