Oven-Fried Panko-&-Parmesan-Crusted Zucchini

4.0
(2)
2 Reviews

These oven-fried panko- and Parmesan-crusted zucchini rounds are crispy on the outside and tender on the inside, with a hint of Parmesan cheese in the crust. Dip them into marinara, pesto or ranch dressing for an irresistible snack or appetizer.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on June 10, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Active Time:
20 mins
Total Time:
30 mins
Servings:
6
Nutrition Profile:
Diabetes-Friendly Nut-Free Low-Fat Soy-Free High-Fiber Vegetarian High-Protein
Jump to Nutrition Facts
overhead view of all ingredients in various bowls

Jacob Fox
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Ingredients

  • 2 large egg whites

  • 1 pound zucchini (2 medium), cut into 1/3-inch rounds

  • ½ cup panko breadcrumbs, preferably whole-wheat

  • ½ cup grated Parmesan cheese

  • 1 tablespoon Italian seasoning

  • ½ teaspoon onion powder

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • Marinara, pesto or ranch dressing for dipping (optional)

Directions

  1. Position rack in center of oven; preheat broiler to High. Coat a large rimmed baking sheet with cooking spray.

  2. Whisk egg whites in a medium bowl until well combined. Add zucchini and toss to coat well.

    panko mixture in a bowl with zucchini slices being coated and some coated zucchini on a sheet pan

    Jacob Fox

  3. Combine panko, Parmesan, Italian seasoning, onion powder, salt and pepper in a shallow dish. Working in batches, toss the egg-coated zucchini in the panko mixture, pressing both sides to adhere. Arrange the zucchini on the prepared baking sheet. Coat the tops with cooking spray. Broil until golden and crispy, 3 to 4 minutes per side. Serve with your favorite sauce, if desired.

    Oven-Fried Panko and Parmesan Crusted Zucchini

    Jacob Fox
Originally appeared: EatingWell.com, August 2022

Nutrition Facts (per serving)

118 Calories
3g Fat
22g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 5 to 6 pieces
Calories 118
% Daily Value *
Total Carbohydrate 22g 8%
Dietary Fiber 6g 21%
Total Sugars 2g
Protein 7g 14%
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Vitamin A 320IU 6%
Vitamin C 14mg 16%
Vitamin D 1IU 0%
Vitamin E 1mg 4%
Folate 22mcg 6%
Vitamin K 34mcg 28%
Sodium 253mg 11%
Calcium 154mg 12%
Iron 2mg 11%
Magnesium 49mg 12%
Potassium 498mg 11%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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