Oven-Fried Zucchini with Salsa Dip Recipe

Name: Oven-Fried Zucchini with Salsa Dip
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Cooking spray; 2 small zucchini (about 6 ounces each); 1/4 cup all-purpose flour; Whites of 2 large eggs; 1/3 cup yellow cornmeal; 2 tablespoons shredded or grated Parmesan cheese; 1 teaspoon dried parsley, crumbled; 3/4 teaspoon dried oregano, crumbled; 1/2 teaspoon dried basil, crumbled; 1/2 teaspoon garlic powder; 1/4 cup fat-free sour cream; 1/4 cup salsa (lowest sodium available)

Servings: persons

Cooking spray
2 small zucchini (about 6 ounces each)
1/4 cup all-purpose flour
Whites of 2 large eggs
1/3 cup yellow cornmeal
2 tablespoons shredded or grated Parmesan cheese
1 teaspoon dried parsley, crumbled
3/4 teaspoon dried oregano, crumbled
1/2 teaspoon dried basil, crumbled
1/2 teaspoon garlic powder
1/4 cup fat-free sour cream
1/4 cup salsa (lowest sodium available)

1
Preheat the oven to 450F.
2
Lightly spray a large baking sheet with cooking spray.
3
Cut each zucchini lengthwise into quarters.
4
Cut each quarter crosswise into 3 pieces.
5
(You should have 24 pieces.)
6
Put three small shallow bowls in a row, assembly-line style.
7
Put the flour in the first, lightly whisk the egg whites in the second, and stir together the cornmeal, Parmesan, parsley, oregano, basil, and garlic powder in the third.
8
Put the baking sheet next to the third bowl.
9
Dip 1 wedge of the zucchini into the flour, then into the egg whites, and finally into the cornmeal mixture, turning to coat and gently shaking off the excess, or letting it drip off, at each step.
10
Place the zucchini on the baking sheet.
11
Repeat with the remaining zucchini.
12
Lightly spray the zucchini with cooking spray.
13
Bake for 22 to 24 minutes, or until lightly browned and crisp.
14
Meanwhile, in a small bowl, stir together the sour cream and salsa.
15
Serve the zucchini wedges with the salsa dip on the side.
16
Fresh salsa often is lower in sodium than bottled salsa, so dont forget to compare label information.
17
(Per Serving)
18
Calories: 121
19
Total Fat: 1.0g
20
Saturated: 0.5g
21
Trans: 0.0g
22
Polyunsaturated: 0.0g
23
Monounsaturated: 0.5g
24
Cholesterol: 4mg
25
Sodium: 147mg
26
Carbohydrates: 22g
27
Fiber: 2g
28
Sugars: 3g
29
Protein: 6g
30
Dietary Exchanges
31
1 1/2 Starch

115

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: Cooking spray, 2 small zucchini (about 6 ounces each), 1/4 cup all-purpose flour, Whites of 2 large eggs, and more.

Yes, Oven-Fried Zucchini with Salsa Dip falls under the Snacks & Appetizers category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Oven-Fried Zucchini with Salsa Dip

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions