These crispy zucchini sticks are seasoned with aromatic spices and baked to perfection without any oil, offering a healthy and flavorful snack or side dish. Paired with a creamy sunflower seed dip, this recipe makes for a satisfying and wholesome plant-based treat that’s as nourishing as it is delicious.

Why You’ll Love This Recipe

This recipe is a winner for anyone looking for a crunchy, savory snack or a wholesome side dish that’s entirely plant-based and oil-free. The zucchini sticks are coated in a blend of flavorful spices and baked until just crispy, avoiding the need for frying or added fats. The sunflower seed dip adds a rich, creamy texture with bright lemon and dill flavors, making it the perfect companion. Whether you’re vegan, gluten-free, or simply health-conscious, this dish will win you over with its taste and simplicity.

Ingredients

For the Zucchini Sticks:

4 medium zucchini
2 teaspoons garlic powder
1 tablespoon onion powder
1 tablespoon nutritional yeast
1 tablespoon dried dill
2 tablespoons whole wheat bread crumbs (optional; omit for gluten-free version)
3/4 teaspoon salt

For the Sunflower Seed Dip:

2 ounces (60g) raw sunflower seeds
3/4 cup water
Juice of 1/2 lemon
1 teaspoon nutritional yeast
1 garlic clove
1/4 teaspoon salt
1/4 bunch fresh dill (optional)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Prepare the Zucchini Sticks:

Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper.
Cut the zucchini into long sticks.
In a large bowl, mix garlic powder, onion powder, nutritional yeast, dried dill, bread crumbs (if using), and salt.
Add the zucchini sticks to the bowl and toss until evenly coated.
Arrange the sticks on the prepared baking sheet in a single layer.
Bake for 25 minutes, or until tender and lightly crispy.

Prepare the Sunflower Seed Dip:

In a high-speed blender, combine sunflower seeds, water, lemon juice, nutritional yeast, garlic, and salt.
Blend until smooth and creamy.
Stir in chopped fresh dill, if desired.

Serve:

Let the zucchini sticks cool slightly before serving.
Serve warm with the sunflower seed dip.

Servings and Timing

Servings: 4 servings
Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes

Variations

Gluten-Free Version: Skip the bread crumbs or substitute with gluten-free breadcrumbs or crushed gluten-free crackers.
Extra Crispy: Bake a few minutes longer or broil briefly for extra crispiness.
Add Heat: Sprinkle some cayenne or chili flakes into the seasoning mix for a spicy twist.
Different Dips: Swap the sunflower seed dip with hummus, cashew cream, or a vegan ranch dip.

Storage/Reheating

Storage: Store any leftover zucchini sticks and dip separately in airtight containers in the refrigerator for up to 3 days.
Reheating: Reheat zucchini sticks in the oven or air fryer at 350°F for 5–7 minutes to regain crispiness. The dip can be served cold or brought to room temperature.

FAQs

1. Can I use yellow squash instead of zucchini?

Yes, yellow squash works just as well and adds a slightly sweeter flavor.

2. Do I need to peel the zucchini?

No, the skin helps the sticks hold their shape and adds fiber.

3. What can I use instead of sunflower seeds for the dip?

Cashews or silken tofu can be used for a similarly creamy texture.

4. Can I air fry the zucchini sticks?

Absolutely! Air fry at 375°F for about 15–18 minutes, shaking halfway through.

5. Is this recipe freezer-friendly?

Zucchini tends to become soggy after freezing, so it’s best enjoyed fresh.

6. Can I make this without a high-speed blender?

Yes, just soak the sunflower seeds in warm water for a few hours to soften before blending in a regular blender.

7. How do I know when the zucchini sticks are done?

They should be golden on the outside and fork-tender on the inside.

8. What are some serving suggestions?

Serve as an appetizer, side dish, or a light lunch with a fresh salad.

9. Can I skip the nutritional yeast?

You can, but it adds a cheesy, umami flavor that enhances the recipe.

10. Is this dip good for other dishes?

Yes, it’s great with raw veggies, crackers, or as a sandwich spread.

Conclusion

These Easy Vegan No-Oil Baked Zucchini Sticks are a fantastic way to enjoy a healthy, plant-based snack or side that doesn’t compromise on flavor or texture. Paired with a creamy and tangy sunflower seed dip, they offer a satisfying crunch and rich taste that will leave you reaching for more. Perfect for parties, weeknight dinners, or midday snacks, this recipe is a must-try for anyone seeking wholesome deliciousness.

Easy Vegan No-Oil Baked Zucchini Sticks

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Author: Paula
Total Time: 35 minutes
Yield: 4 servings
Diet: Vegan

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Description

Easy Vegan No-Oil Baked Zucchini Sticks are a wholesome, plant-based snack or side dish that’s crispy, flavorful, and totally oil-free. Coated in savory herbs and spices and baked until golden, these zucchini sticks are paired with a creamy sunflower seed dip packed with lemon and dill. Perfect for health-conscious eaters, vegans, and anyone looking for a satisfying, guilt-free bite.

Instructions

Zucchini Sticks:

Preheat oven to 350°F (180°C) and line a baking sheet with parchment paper.
Slice zucchini into long sticks.
In a bowl, mix garlic powder, onion powder, nutritional yeast, dill, breadcrumbs (if using), and salt.
Toss zucchini sticks in the seasoning mix until evenly coated.
Spread them in a single layer on the baking sheet.
Bake for 25 minutes or until lightly crispy and tender.

Sunflower Seed Dip:

Combine sunflower seeds, water, lemon juice, nutritional yeast, garlic, and salt in a high-speed blender.
Blend until creamy and smooth.
Stir in fresh dill, if using.

Serve:
Let zucchini cool slightly. Serve warm with the sunflower seed dip on the side.

Notes

For gluten-free, skip or substitute breadcrumbs.

To make extra crispy, bake longer or broil for 1–2 minutes.

Add cayenne or chili flakes to spice things up.

Dip can be swapped with hummus or vegan ranch.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Appetizer, Side Dish
Method: Baking
Cuisine: American

Nutrition

Calories: Approx. 150 kcal