by Olena

Parmesan Zucchini Sticks

by Olena

5 from 3 reviews

Parmesan Zucchini Sticks are big on flavor and low in calories. Perfect during “got more than I need zucchini” season as they take 5 minutes prep. Serve as a side dish or an appetizer.

And when it comes to eating healthy with zucchini, think zucchini brownies, healthy zucchini bread and healthy zucchini quiche. Ah-mazing results!

Parmesan Zucchini Sticks served on a platter

Zucchini Sticks

What I like about Parmesan zucchini sticks is how firm zucchini turns out. While zucchini naturally contains a lot of water, it was all retained inside the wedges. Once baked, zucchini sticks came out crispy on top, firm on the outside and juicy inside. I think only mushy pasta is worse than overcooked veggies.

It’s almost zucchini season here on Vancouver island. But for now it’s in Mexico… You are probably sick and tired of cardboard tomatoes and imported green beans?! Me too. But it is what it is. Gotta eat our veggies and I love zucchini for its low calorie content and short cooking time.

zucchini, grated Parmesan and grater

Why Zucchini Is Good for You

Zucchini is an easy to grow and affordable vegetable during July-August. It is low in calorie, fat and high in fiber. Which means you can eat a lot of zucchini with little calories and keep your belly full longer. That is why zucchini with Parmesan cheese is a match made in heaven. Lots of flavor and little calories.

Courgette aka zucchini aka summer squash is also high in antioxidants, anti-inflammatory phytonutrients, vitamins C, B, K and potassium.

Fun fact: Did you know it’s classified as a fruit? I didn’t.

Choosing Right Ingredients

I just have to share. Baked Parmesan zucchini contains 5 simple ingredients: zucchini, Parmesan cheese, dried thyme or oregano, salt and pepper. I would like to elaborate on 2 ingredients.

Zucchini: I try to buy organic or local unsprayed zucchini. That’s why I do not bake these Parmesan zucchini boats in winter. Summer squash has thin skin which means pesticides penetrate it easily and can never be washed off.

Parmesan cheese: Nothing beats freshly grated Parmesan cheese. Pre-grated cheese in a shaker just doesn’t taste the same and contains cellulose which is a filler made from wood. Fresh Parmesan is expensive but it is flavourful and a little goes a long way. Buy a chunk at Costco, cut a piece to use for now and freeze the rest.

sliced zucchini wedges and cheese with spices in a bowl

Baked Parmesan Zucchini Tips

  1. Small to medium zucchini are quick and easy to slice and get to the oven.
  2. If you got large zucchini, cut them in diagonal 1 inch thick rounds.
  3. When spreading grated cheese, go slow so precious bits do not fall on the baking sheet and stay there.

sliced zucchini boats garnished with cheese and shown before and after baking

Serving Suggestions

You can serve zucchini strips as a side dish or literally eat by the stick for a snack. Dip into marinara, salsa, pesto or my mom’s adjika.

If you need some protein to go along with zucchini, these recipes would pair nicely – healthy baked chicken breast, baked salmon in foil or cilantro lime chicken. Low carb dinner right there.

How to Store

Zucchini sticks stay fresh and firm in the fridge for up to 3 days. That is if crazy thing “leftovers” even possible with this yummy recipe.

Another rule in life is to never freeze zucchini. They will thaw stringy and yucky.

Enjoy, friends, and let me know how you liked Parmesan zucchini sticks in the comments below.

Zucchini Sticks with Parmesan on top

Love Zucchini for Its Low Calories like Me?


Parmesan Zucchini Sticks

5 from 3 reviews

Parmesan Zucchini Sticks are 20 minute healthy baked zucchini recipe that is veggie and flavour packed. Serve as appetizer or side dish.

  • Author: Olena of
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 16 servings 1x
  • Category: Side Dish
  • Method: Oven
  • Cuisine: North American


  • 8 medium zucchini, cut in half
  • 1 cup Parmesan cheese, shredded
  • 1/2 tbsp dried thyme or oregano
  • 1/4 tsp salt
  • 1/2 tsp freshly ground black pepper


  1. Preheat oven to 350 degrees F. Arrange zucchini halves on 2 rimmed baking sheets lined with parchment paper.
  2. In a small bowl, mix Parmesan cheese, oregano (thyme), salt and black pepper.
  3. Top each zucchini slice with 1 – 1.5 tbsp of cheese herb mixture spreading evenly.
  4. Bake for 15 minutes, then broil on High for 4 – 5 minutes or until cheese is crispy and golden. Serve warm or cold.

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


Original recipe from Nutrition Ella

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

34 comments on “Parmesan Zucchini Sticks

Our “happiness” software deletes rude comments without publishing, so we can keep on happily cooking delicious recipes for you. Please see our full comment policy:).

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. What a great treat! Ive never had zucchini like this before. My picky 8 year old likes it as well 🙂 Its really good! Thank you for sharing.

  2. These were excellent and oh so good too. We had them with your Philly Cheesesteak Stuffed Portobellos for lunch and supper today. We were full after eating them. Definitely a keeper and healtbhier than a burger from any fast food place.

  3. I do something very similar. I slice them in half, long way, season them with Cavender’s Greek Seasoning and them broil till almost tender. Then sprinkle the fresh parmesan cheese and broil till browned.

  4. Thank you Thank you! It was wonderful. I’m a new veggie lover and learning to embrace Clean Eating! Wonderful recipes like such makes me wonder…why I haven’t been doing this all my life?! Be Blessed.

    1. Unfortunately because of all those food giants, their smart brains to make unhealthy food look and taste good, and therefore their money to market it to us, many of us simply do not eat enough vegetables and get proper nutrition. And when life is comfortable like in North America, human being gets lazy, and that’s what we are dealing with right now. So, good for you and eat your veggies!

  5. Similar recipe from and woman I knew who was raised in Italy then moved to San Francisco. She boils the Zucchini for 10 mins; cuts them in half the same as above; scoops out the meat leaving the shell; puts the zucchini meat in a double boiler & adds cheeses & seasonings to your taste, cooks the mixture till it melts the cheeses and then puts it back into the shells and bakes until golden brown on top. Sprinkle with more Parmesan and serve. Very tasty and you can make it your own with your selection of cheeses and Italian spices.

  6. Hi Olena! I just discovered your website and I love everything about it! This recipe looks so yummy. I love zucchini too. I cut them and fry in sunflower oil (bad, I know..) and top them with a white souce (yoghurt with dill and pressed garlic – ukrainian style, haha, I am from Ukraine too). Definitely will try baking them and topping with cheese. Thank you for sharing this recipe and for amazing photos.

    1. Hi Lili. Nice to meet you and thank you.:) Garlic and dill – any time! My mom makes zucchini like you do. Although yesterday she promised to try a few of my zucchini recipes. We will see LOL.

  7. I just put these in the oven 2 minutes ago. I had one lone zucchini sitting in the kitchen a few days from spoiling so I searched Pinterest and now yay for an afternoon snack!

  8. This looks so awesome, every recipe I’ve looked at looks so colorful and tasty!! I love your recipes, just printed a bunch to try! I love how you have WW points listed. Thanks for sharing your recipes, count on me coming back for more!

    1. Thank you so much, Linda! I’m glad my food looks colourful. That’s the goal, means healthy. And tasty is the goal too of course.:) Anyways, enjoy!:)

      1. Been trying to do 1000 cal diet. I always t\look for recipes that give the calorie breakdown. Going to try these tonight. Thanks!

  9. These were awesome! I added fresh rosemary and thyme; garlic powder & minced garlic; and only had grated parmesan cheese. We loved these! Thanks for the recipe.

  10. I made them today! They were so easy!! My husband loved them. I only did 4 zucchinis and the cheese was barely enough, I don’t know how you made it last for 8! But I loved the how easy it was!

      1. Just found your website – love your recipes! By the way, we have traveled from US to Europe with 2 young children. Our oldest first went to Italy when he was 2 1/2 (and back when he was 3 1/2 and 5) and our middle one first went at 13 months and back again at 2 1/2. The last trip I was 8 months pregnant with our third and our others were 5 and 2 1/2 and they did great. Children are far more resilient than adults!

        1. Hey Monica. Welcome and thank you! Wow, you are a trooper. I’m not worried for my kids, I’m more concerned for myself and my husband’s sanity lol. We don’t like to travel with diapers, bottles, strollers and we are definitely not 3 kids people lol. Koodos to you. I don’t know how people do it lol. Our youngest one is almost 4 so we are almost there – travel and do fun things together.

  11. Very good recipe. I like stuffed zucchini, and this is the exact way I cook them. I also sfuff them with chicken, sun dried tomatoes, baked peppers, parmesan and fresh basil. I like to top them with yogurt sauce with fresh dill.

  12. Yum, I love zucchini!! But I was getting bored of sautéeing them them same way over and over again. This sounds like a really fun (and delicious) way to cook them instead! And that gorgeous melty cheese… To die for. Can I have your kids’ servings?? 😉 Already pinned!

    1. I know, eh?! I was like move over kids. Don’t like my zucchini?! No problem, here are your carrots.:) Yes, the only way I could think of making zucchini either grilling (um no thank you in pouring rain) or making zucchini fritters (too much work). This recipe is genius, unfortunately not my genius! Thanks for pinning, friend.;)

The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

This page may contain affiliate links. is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!