Baked zucchini spears with olive oil

Discover a simple and healthy side dish with our Baked Zucchini Spears recipe! Tossed in olive oil and lightly seasoned with salt, these roasted zucchini sticks are tender, delicious, and perfect for any meal. Ready in just a few minutes, it's a nutritious way to enjoy vegetables!

  • 04 Mar 2025
  • Cook time 5 min
  • Prep time 3 min
  • 6 Servings
  • 2 Ingredients

Baked zucchini spears with olive oil

Baked zucchini spears with olive oil is a simple yet delicious dish that makes a perfect side or snack. The zucchinis, when baked, turn crispy on the outside while retaining a tender interior. This recipe highlights the natural flavors of the zucchini, enhanced by a touch of olive oil and seasoning.

Ingredients:

1/2 tsp salt
3g
5 zucchini
1620g

Instructions:

1. Preheat Oven: Preheat your oven to 425°F (220°C). Place an oven rack in the center of the oven.
2. Prepare Baking Sheet: Line a baking sheet with parchment paper or lightly grease it with some olive oil to prevent the zucchini from sticking.
3. Wash and Cut Zucchini:
- Rinse the zucchini under cold water thoroughly.
- Trim off the ends of each zucchini.
- Slice each zucchini in half lengthwise, then cut each half into quarters, making them into spears.
4. Season the Zucchini:
- Place the zucchini spears in a large mixing bowl.
- Drizzle 2-3 tablespoons of olive oil over the zucchini spears. Start with 2 tablespoons and add more if necessary to coat all the spears evenly.
- Sprinkle the ½ teaspoon of salt evenly over the zucchini.
- Toss the zucchini spears gently to ensure they are evenly coated with oil and salt. If using additional seasonings such as black pepper, garlic powder, or Parmesan cheese, add them now and toss again to coat.
5. Arrange on Baking Sheet: Spread the seasoned zucchini spears out in a single layer on the prepared baking sheet. Make sure they are not touching too closely so they bake evenly.
6. Bake: Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the zucchini is tender and lightly browned. The exact time may vary depending on the thickness of your spears and your specific oven, so start checking at the 20-minute mark.
7. Finish and Serve: Once the zucchini spears are tender and have a nice golden-brown color, remove them from the oven. Let them cool slightly before serving.
8. Additional Notes:
- For a bit more flavor, you can sprinkle some freshly grated Parmesan cheese over the zucchini spears during the last 5 minutes of baking.
- These zucchini spears make a great side dish to any main course or can be enjoyed as a healthy snack.

Tips:

- Ensure even coating: Toss the zucchini spears thoroughly in the olive oil and salt mixture to ensure each spear is evenly coated. This will help them bake uniformly and enhance the overall flavor.

- Space out the spears: Arrange the zucchini spears on the baking sheet with enough space between them. Overcrowding can lead to steaming rather than baking, resulting in less crispy spears.

- Experiment with seasonings: Feel free to add other seasonings such as black pepper, garlic powder, or Italian herbs to elevate the flavor of the zucchini spears.

- Parmesan upgrade: Sprinkling a bit of grated Parmesan cheese over the spears before baking can add a deliciously cheesy crust.

Baked zucchini spears with olive oil are a tasty and healthful option for any meal. They are easy to prepare, requiring minimal ingredients and cooking time. Whether served as a side dish or a nutritious snack, these zucchini spears are sure to be a hit.

Nutrition Facts
Serving Size270 grams
Energy
Calories 45kcal2%
Protein
Protein 3.26g2%
Carbohydrates
Carbohydrates 8g2%
Fiber 2.69g7%
Sugar 7g7%
Fat
Fat 0.86g1%
Saturated 0.23g1%
Cholesterol 0.00mg-
Vitamins
Vitamin A 27ug3%
Choline 27mg5%
Vitamin B1 0.12mg10%
Vitamin B2 0.25mg19%
Vitamin B3 1.21mg8%
Vitamin B6 0.44mg26%
Vitamin B9 66ug16%
Vitamin B12 0.00ug0%
Vitamin C 50mg54%
Vitamin E 0.32mg2%
Vitamin K 12ug10%
Minerals
Calcium, Ca 44mg3%
Copper, Cu 0.14mg16%
Iron, Fe 1.00mg9%
Magnesium, Mg 50mg12%
Phosphorus, P 100mg8%
Potassium, K 700mg21%
Selenium, Se 0.54ug1%
Sodium, Na 220mg14%
Zinc, Zn 0.86mg8%
Water
Water 260g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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