gluten free zucchini sticks recipe (plain & buffalo sauce)

I love zucchini. And when I was young, I loved zucchini sticks. My grandma and mom used to take my sister and I shopping at department stores when we were little. It was torture so we used to play by hiding in the middle of the clothing racks, which did not go over very well when my mom panicked that we were kidnapped. They started to reward us with food at the end of a shopping expedition if we behaved. At Bradlees, we got a large soft pretzel and a cherry slushie. At Stern's, we drank the little coffee creamers that sat out all day (really?!) and ordered zucchini sticks. Is it symbolic that just like these department stores that went out of business, my old eating habits have been shut down, too? I like to think so.

Now, I can enjoy gluten free zucchini sticks that are baked, not fried!  Zucchini, or green squash, is low on the glycemic index, which means it stabilizes blood sugar so eat this veggie up, guilt-free! This recipe can be made with or without buffalo sauce, to make a healthy and delicious alternative for Sunday Funday appetizers!

And for the record, every time I go to Target, I have a Pavlovian craving for a cherry slushie on the way out...  #bakednotfried

Sliced Zucchini

Serves: 6

Prep Time: 15 minutes

Cook Time: 35 to 40 minutes


Fresh From the Market:

  • 3 Large Zucchini
  • 2 Eggs
  • 2 tbsp. Fresh Parsley
  • 2 tsp. Fresh Thyme
  • 1/2 c. Freshly Grated Parmesan Cheese (optional)

From the Pantry:

From the Spice Rack:

  • 1/4 tsp. Salt
  • 1/4 tsp. Ground Black Pepper
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Garlic Powder

Kitchen Gadgets:

  • Large Baking Sheet
  • Parchment Paper

Don't forget to make my amazing feta dipping sauce to go with your zucchini sticks! You can make a buffalo dip, for the spice lovers or keep it simple with a plain feta dip. Enjoy!


Cooking Instructions:

  • Preheat the oven to 425F degrees.
  • Cover the baking sheet with a sheet of parchment paper.
  • Wash and dry zucchini with vegetable spray or wash.
  • Slice each zucchini in half and then in half again. Cut each half into 4 pieces, resulting in 16 sticks per squash. Tip: it is easier to slice the knife through the skin than the softer underside.
  • Set up a dredging station to bread the zucchini. First, put the gluten free brown rice bread crumbs, the Parmesan cheese (optional) and the herbs and spices and lightly blend it all together with a whisk. Next, crack the eggs in a bowl and beat with the whisk. If you are making the buffalo sauce version, add the buffalo sauce to the egg mixture. Line up the plate of sliced zucchini, the egg, the bread crumbs and the baking sheet in that order.

Dredging Station

  • One at a time, dip a zucchini stick on egg, then cover all sides in the gluten free bread crumb mixture and place on the parchment paper lined baking sheet.
  • Line the sticks close together but lay them flat without stacking them. If they do not all fit, either grab another baking sheet or cook two separate batches.
  • Bake them for 35 to 40 minutes, however keep checking on them as all ovens bake differently. You want the outside to be crispy and the inside to be soft.
  • Have extra zucchini? Test out this amazing Gluten Free Zucchini Lasagna for dinner this week.
  • Note: these zucchini sticks can get mushy because they are not fried so the thicker the stick, the better it can withstand a dipping sauce as a finger food. Oh, and speaking of dipping sauce, check out these two alternatives to blue cheese: Hot & Spicy Feta Dip or Feta Cheese Dip

Gluten Free Baked Zucchini Sticks with Buffalo Feta Cheese Dip

Baked Gluten Free Zucchini Sticks (Plain & Buffalo Sauce)

Gluten Free Baked Buffalo Zucchini Sticks with Feta Cheese Dip

So let's be real. These pictures do not look that great but I promise they taste so good. Even Dave enjoyed them while watching the Giants game. It is fun when I can sneak in healthy alternatives during football season :) Holly also went nuts for these...Holly Approved. Woof.

Holly begging for a Gluten Free Zucchini Stick


Jessica Flatley

My mission is to provide ideas and inspiration for the times life hands you a lemon. Learn how to manage a food allergy or intolerance, whether cooking for yourself or eating on the go. Let's turn lemons into lemonade together!