Learn How to Make the Base Recipe
This is one of the base recipes featured in Part 2 of our Whole Life Meal Plan. Roasted zucchini is a favorite summer side at To Taste. Cutting the zucchini into sticks makes for a fun presentation and a great finger food for both kids and adults. This roasted zucchini sticks base recipe is sure to be a crowd pleaser!
Must-Know Cooking Skills
For recipe success, learn how to:
Learn how to slice and dice like a pro in our knife skills 101 course!
Culinary Tips for the Best Oven Roasted Zucchini Sticks
We use weight instead of volume for the zucchini because sizes can be highly variable. Weigh at the store or use a simple kitchen scale. It’s okay if you have slightly more or less than 1.5 pounds.
If the zucchini is sticking to the pan after cooking, allow to cool for 5 minutes, and then it will naturally release.
For best results when roasting, use our memorable acronym: ROAST WELL.
Right Temp
Set your oven to a high cooking temperature to achieve optimal caramelization. In general, anywhere between 400ºF and 500ºF is considered a roasting temperature. Zucchini requires a high temp due to its high water content.
Oil Generously
Don’t be scared of oil! Healthy oils add nutrition, satiety, and great flavor to roasted vegetables. Make sure every piece is thoroughly coated with oil; it’s better to use a little too much than not enough. Use oils with high smoke points, such as canola or avocado oil.
Alike Items
If you want to roast an assortment of vegetables at the same time, select ones that are similar and will cook in the same amount of time.
Skip Pan Liners
For best caramelization and browning, place the oil-coated vegetables directly onto the pan. Although parchment paper, silicone mats, and foil make clean-up easier (we get it!), your vegetables won’t be quite as delicious.
Traditional Sheet Pan
When roasting, be sure to use a traditional sheet pan, with no more than a 1-inch rim along the sides. Deeper dishes cause vegetables to steam rather than roast – not optimal when trying to make crispy veggies! A metal pan also ensures browning.
Wash and Dry
You should always wash fresh produce before eating or cooking, but another important step when roasting is to make sure your vegetables are dry. Water generates steam, and again, we want to avoid steam to ensure the vegetables turn brown and crispy.
Even Cuts
It is important to make your pieces approximately the same size to ensure even cooking. Small pieces cook faster than large pieces. Check out our online Knife Skills class to improve your speed and efficiency in the kitchen!
Leave Space
Spread the vegetables out on a sheet pan and leave plenty of space around each piece. If you overcrowd the pan, the vegetables will steam. Are you noticing a trend here? Steam is the enemy when trying to create crisp, roasted veggies!
When in doubt, use two pans. Yes, that might mean more dishes to clean, but we promise that it will be worth it!
Let them Cook!
Cooking requires patience. While it can be tempting to pull the vegetables from the oven once they are soft, make sure that they get that nice, brown exterior. For longer cooking vegetables, such as potatoes, you can stir them halfway through the cook time to brown on all sides, but it’s not totally necessary.
Learn more about how to roast vegetables in this article!
Ingredient Substitutions
- Zucchini: substitute Mexican calabacita squash or yellow summer squash.
- Canola or Avocado Oil: substitute a lower-quality extra virgin olive oil.
- Spices: use your favorite or check out our suggestions under recipe variations.
Base Recipe Variations
Remember that this is a base recipe, so the goal is for you to customize it to your taste! Keep it simple or spice it up!
Use these additional ingredients for even more flavorful zucchini.
- Garlic: substitute ½ teaspoon pre-minced garlic, ½ teaspoon garlic flakes, ¼ teaspoon granulated garlic, or ⅛ teaspoon garlic powder.
- Fresh Herbs: add hearty or dried herbs, such as rosemary, oregano, or thyme at the beginning of cooking. Add delicate herbs such as parsley, basil, dill, or cilantro after cooking.
- Spices: use chili powder, paprika, cumin, turmeric, or your favorite spice blend. Make spicy roasted zucchini by adding ⅛ teaspoon cayenne pepper.
- Parmesan: substitute Grana Padano, Pecorino Romano, or Asiago.
- Lemon: add or replace lemon juice with fresh lemon zest for an extra bright pop of flavor!
Equipment Recommendations
For recipe success, use the following pieces of equipment:
Health Benefits of Roasted Zucchini Sticks
Eating a variety of vegetables is best for overall health. All of the various kinds provide different health benefits. Roasting is a healthy cooking technique; it is a dry heat method that helps retain nutrients and makes vegetables taste absolutely delicious. This recipe features zucchinis, healthy cooking oil, and spices.
Zucchini
Zucchini is a summer squash rich in fiber, vitamins, minerals, and multiple phytonutrients, including lutein and zeaxanthin. These phytonutrients help prevent diseases such as age-related macular degeneration and cataracts.
Canola or Avocado Oil
Both canola and avocado oil contain heart-healthy monounsaturated fatty acids. They also have high smoke points, making them ideal for high-heat cooking methods, such as roasting.
Spices
Spices add flavor and nutrition to this recipe. Using spices decreases the need for salt, which may help reduce hypertension risk and therefore promote heart health. Additionally, most spices contain powerful antioxidants which may help reduce inflammation in the body.
Learn more about the health benefits of spices in this article!
How to Serve Roasted Zucchini Sticks
These roasted zucchini sticks make a delicious side at almost any meal! Pair with our healthy quesadilla base recipe, roasted fish, turkey pesto meatballs, or beef and bean burgers for a balanced plate.
Storage Tips
Allow roasted zucchini sticks to cool, then store in an airtight container. Leftovers will last for up to 1 week in the refrigerator, but they will get mushy the longer they are held! Reheat in the oven for best texture.
Want more roasted vegetable recipes?
Try out these flavorful favorites!
Roasted Russet Potatoes Base Recipe
Roasted Diced Sweet Potatoes Base Recipe
Roasted Zucchini Sticks Base Recipe
Ingredients
- 2 medium zucchinis (1 - 1 ½ pounds)
- 1 Tablespoon canola or avocado oil
- ¼ teaspoon kosher salt
Additions to YOUR taste
- 2 Tablespoons chopped fresh herbs
- 2 Tablespoons Panko bread crumbs
- 1 small garlic clove, minced (~½ teaspoon)
- up to 1 teaspoon spice(s)
- ⅛ teaspoon black pepper
- 1-2 Tablespoons grated or shredded cheese
- Sprinkle lemon juice and/or zest from half lemon
Instructions
- Preheat oven to 450ºF.
- Cut ends off zucchinis. Cut in half crosswise. To create zucchini sticks, cut each half lengthwise, then into lengthwise halves or thirds again, depending on the size of the zucchini. Air dry for a few minutes or lightly dry sticks with a paper towel.
- In a large mixing bowl, combine oil, salt, and optional hearty herbs, garlic, spices, and pepper. Add zucchini and using clean hands or a spatula, toss to coat.
- Spread zucchini sticks on a baking sheet in a single layer. Place cut sides down for best browning. Roast ~12 minutes or until the sides touching the pan are brown and sticks are easily pierced with a fork
- Remove from the oven and garnish with optional fresh herbs, parmesan, lemon juice, and/or lemon zest to taste. Enjoy!
