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Baked Zucchini Sticks with Sweet Caramelized Onion Dip

Author: Lisa Kerhin


For the zucchini sticks:

  • 3 medium zucchini unpeeled, cut into 3"-long stick
  • 1 tablespoon salt
  • 1 cup bread crumbs I like to use Panko
  • 1/2 cup grated Parmesan cheese
  • 1 tablespoon Italian seasoning
  • 2 eggs beaten (or you can use 3 egg whites, beaten)

For the dip:

  • 1 tablespoon butter
  • 1 medium sweet onion sliced
  • 2 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon prepared mustard
  • 1 cup mayonnaise
  • salt and pepper to taste


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.
  • Once the onions are a medium brown, remove from the heat and add the vinegar.
  • Place the onions and vinegar into a small food processor. Add the honey and mustard, and process or blend until smooth.
  • Add the mayonnaise and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.

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.
  • Combine the Panko, Parmesan, and Italian seasoning; set aside.
  • Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with non-stick spray.
  • Dip the sticks a few at a time in the egg, then roll one at a time in the crumb mixture. Place the sticks on the prepared baking sheet. Note that they coating will not cover the zucchini stick like it would say, a piece of chicken. It will be a "rough" covering of the crumbs.
  • Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.
  • Serve immediately, with sweet onion dip.