Day 144 – Baked Zucchini Sticks and Sweet Onion Dip


If you are looking for a great summer side dish, look no further! These Baked Zucchini Sticks are delicious. The Sweet Onion Dip? Amazing!

Dip Ingredients:

1 tablespoon butter
1 medium sweet onion, peeled and sliced
2 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon prepared mustard
1 cup mayonnaise (I used Chobani plain yogurt instead)
salt and pepper to taste

Zucchini Stick Ingredients:

3 medium zucchini, unpeeled, cut into 3″-long stick
1 tablespoon salt
1 cup Panko bread crumbs
scant 1/2 cup freshly grated Parmesan cheese
1 tablespoon Pizza Seasoning or mixed Italian herbs
olive oil spray
1/2 cup egg substitute; or 2 large eggs; or 3 egg whites, lightly beaten


1. To make the dip: Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize. This should take between 10 and 15 minutes. The lower the heat, the longer it takes, but the less likely you are to burn the onions.

2. Once the onions are a medium brown, remove from the heat and add the vinegar.

3. Place the onions and vinegar into a small food processor. Add the honey and mustard, and process or blend until smooth.

4. Add the mayonnaise (or yogurt) and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.

5.To make the zucchini sticks: Place the zucchini sticks in a colander over a bowl and sprinkle with the tablespoon of salt. Let the zucchini drain for 1 hour or longer; rinse and pat dry.

6. Combine the Panko, Parmesan, and pizza seasoning; set aside.

7. Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil.

8. Dredge sticks a few at a time in the egg, then roll in the crumb mixture. Place the sticks on the prepared baking sheet.

9. Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.

10. Serve immediately, with sweet onion dip.

Wow! I expected these to be good, but not this good! Three zucchini yield quite a few sticks, so I thought for sure that we would have some left over. False. We ate every last one of them. The best part of this dish is definitely the dip though. I have read about substituting Greek yogurt for mayo before, but I’ve never actually tried it. I will be trying it more often! This dip was amazing. You don’t have to feel guilty about eating so much of it either. Score!

King Arthur Flour


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2 Comments… Share your views

  1. Kirsten, I have really enjoyed reading your blog, and will continue to follow it daily! I wanted to make these, but shied (shyed?) away because of the cup of mayonaisse in the dip. Thanks for letting us know that greel yogurt works just as well. Now I can’t wait to make these!

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