These crispy, baked zucchini sticks are the perfect appetizer, side dish or snack. The secret is in the preheated pan…and the crushed, seasoned rice-based cereal. Best part? You can have these on the table in 30 minutes! Gluten free, plant based & vegan, yeast free, soy free, corn free, nightshade free, low-FODMAP and yummy 🙂
Inspired by the simplicity of Rachel’s recipe at Recreating Happiness, I couldn’t resist tweaking it to meet my family’s dietary constraints. Hope you enjoy this as much as we do!
Note: Not all non-wheat cereals are gluten free. Many contain malted barley syrup. Also, not all seemingly plant-based, gluten-free cereals are actually plant-based. Several contain vitamin D3 which is derived from non-plant-based sources. So, if you are on a strict diet, please be sure to read those labels before purchasing.
Let’s begin!
Preheat the oven to 450F. Measure out a piece of parchment paper to fit your baking sheet. Put the paper to the side and place the baking pan in the oven to preheat as well.
Wash, dry and slice the zucchini into 1/2 inch-thick strips of your desired length.
As you can see below, it doesn’t have to be perfect.
Mix the ground chia seeds in warm water.
Stir with a fork or whisk to form a mixture with a syrup-like consistency. Basically, you want the mixture to be thick enough to grip the surface of the zucchini strips, yet not so goopy that it slides off altogether.
Whisk together the rice flour and tapioca starch and transfer to a gallon-sized zip-seal bag.
Add the zucchini strips about 10 at a time, seal and shake. Repeat until all the strips are finely coated with the flour mixture. Transfer the coated zucchini to a separate plate.
Use tongs to dip each flour-coated strip into the chia seed mixture before transferring to the seasoned, crushed cereal mixture.
Note: I add the oil in this recipe directly to the crushed cereal mixture together with the seasonings.
Once all the zucchini strips are ‘breaded,’ remove your heated baking pan from the oven and line with the sheet of pre-measured parchment paper.
Bake the Breaded Zucchini.
Use tongs to carefully transfer the ‘breaded’ zucchini strips to the lined pan. Bake on one side for 10 minutes. Then gently turn each zucchini strip over (with tongs) and bake on the other side for 10 minutes more.
Remove from heat and serve with your favorite dipping sauce!
Breaded Zucchini Sticks
Ingredients
- 2 medium zucchini sliced into 1/2 inch strips
- 1/2 cup rice flour
- 1/4 cup tapioca starch
- 1 tbsp ground chia seeds
- 1/2 cup warm water
- 2-1/2 cups crushed rice cereal
- 1 tbsp olive oil
- 2 tsp dried parsley
- 1/2 tsp celery salt
- salt to taste
- black pepper to taste
Instructions
- Preheat the oven to 450F. Measure out parchment paper lining for your baking tray. Put the paper to the side and place the baking tray in the oven to preheat as well.
- Crush up your cereal together with the spices, salt and oil. A blender or food processor works great for this step. Transfer to a large plate or tray.
- Combine the ground chia seeds and warm water in a medium-sized bowl. Mix with a whisk or fork until it’s well blended.
- Wash, dry and slice the zucchini into 1/2″ thick strips of your desired length.
- Whisk together the rice flour and tapioca starch. Transfer to a gallon-sized zip-seal bag. Place the zucchini strips into the bag about 10 at a time, seal and shake until well coated. Remove and repeat. Transfer the coated zucchini to a large plate.
- Use tongs to dip the coated zucchini strips into the chia mixture before placing on the tray with the crushed, seasoned cereal mixture. Repeat until all the zucchini sticks are ‘breaded.’
- Remove the baking tray from the oven. Line with the pre-measured parchment paper. Gently transfer the breaded zucchini strips to the lined baking sheet.
- Bake for 10 minutes on one side. Use tongs to gently turn each zucchini strip over and bake on the other side for 10 minutes. Remove from heat and serve with your favorite dipping sauce!
