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 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:
Instructions:
- 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.
- 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.
- 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 Size | 270 grams |
| Energy | |
| Calories 45kcal | 2% |
| Protein | |
| Protein 3.26g | 2% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 2.69g | 7% |
| Sugar 7g | 7% |
| Fat | |
| Fat 0.86g | 1% |
| Saturated 0.23g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 27ug | 3% |
| Choline 27mg | 5% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.25mg | 19% |
| Vitamin B3 1.21mg | 8% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 66ug | 16% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 50mg | 54% |
| Vitamin E 0.32mg | 2% |
| Vitamin K 12ug | 10% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.14mg | 16% |
| Iron, Fe 1.00mg | 9% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 700mg | 21% |
| Selenium, Se 0.54ug | 1% |
| Sodium, Na 220mg | 14% |
| Zinc, Zn 0.86mg | 8% |
| 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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