by Olena

Mediterranean Baked Zucchini Sticks

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Olena Osipov
4.6 from 11 votes

Mediterranean Baked 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.

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?!
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 on a hot summer night!

Mediterranean Baked Zucchini Sticks

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.
4.64 from 11 votes
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Prep Time: 12 minutes
Cook Time: 18 minutes
Servings: 8 servings
Calories: 53kcal
Author: Olena Osipov


  • 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


  • 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.


    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.

    24 comments on “Mediterranean Baked Zucchini Sticks

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    1. 5 stars
      Have made this recipe twice and will make it again tomorrow. Easy to make. Delicious hot or cold. Cut zucchini sticks with pizza cutter to make appetizer size servings. This is a keeper!

    2. 3 stars
      I would give more stars for the flavor, but, despite following recipe and using a 350 degree oven for 15 minutes, zucchini was still basically raw. I increased oven to 375 and gave it another 15 minutes, and added some water to the sheet pan. Still not tender. Still had good flavor though. My oven works fine, so that was not the problem. Any ideas?

      1. Honestly it is a very old recipe of mine I need to retest. If you like the flavor, just cook longer till your desired doneness.

    3. 5 stars
      Made these yesterday. Out of six of us we gave it a “9” on the scale of 1 – 10, Ten being the best. The only reason it was not a “10” for is because some would have liked it better with a meat in the mixture. Cut up and mixed all stuffing ingredients in the morning. Hulled out zucchini sticks and filled just before placing in oven. We will make this often during zucchini season. Thanks for sharing recipe!

      1. Hi Barb! Happy to hear the recipe was enjoyed! You can serve the zucchini sticks on the side of a meat dish or even add some meat like chicken to the filling! Yum!

    4. 5 stars
      I made this recipe and it came out wonderful. I’m not Vegan but my grandchildren are and they
      enjoyed it a lot. I would make it again for them very soon. Thank you for posting it.

    5. 4 stars
      Oh yum! I added dried chili flakes and served them cut in half to crowd for the super bowl. All gone in a flash. 4 Stars

    6. 5 stars
      Made these last night to go with BBQ steak. Wow! Great flavor and a very creative and awesome way to utilize zucchini – something I love but run out of ways to cook that are different! These were very very good. Note to self (and maybe others) Spend the extra couple bucks for pitted Kalmata olives.. lol.. Having to cut out the pits made chopping the olives up very tedious. But it was well worth it in the end!!!

    7. 5 stars
      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!

    8. 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.

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