Why You’ll Love These Zucchini and Oatmeal Sticks
These Vegan Zucchini and Oatmeal Sticks are the ideal snack for anyone looking for something healthy but flavorful. The zucchini gives them a tender interior, while the rolled oats and oat flour provide a hearty texture. The added nutritional yeast gives them a cheesy flavor without any dairy, and the fresh herbs enhance the taste with a burst of freshness. Whether you’re preparing them for a snack, appetizer, or part of a meal, these crispy zucchini sticks are sure to become a new favorite!
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the Zucchini Sticks:
- 2 medium zucchinis, grated
- 1 cup rolled oats (use gluten-free if needed)
- ½ cup oat flour (or grind rolled oats in a blender to make your own)
- ¼ cup nutritional yeast (for a cheesy flavor)
- 2 cloves garlic, minced
- ¼ cup chopped fresh herbs (dill, parsley, or chives)
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon olive oil (for cooking)
- Optional: ½ teaspoon smoked paprika or chili flakes for added flavor
Directions
1. Prepare the Zucchini:
Start by washing the zucchinis thoroughly under cold water. Pat them dry with a clean towel. Grate the zucchinis using a box grater. Place the grated zucchini in a clean kitchen towel or cheesecloth, then squeeze out as much moisture as possible. This step is crucial to avoid a soggy mixture and to ensure the sticks hold their shape during cooking.
2. Mix the Ingredients:
In a large mixing bowl, combine the grated zucchini, rolled oats, oat flour, nutritional yeast, minced garlic, chopped fresh herbs, salt, and black pepper. If you’re using smoked paprika or chili flakes, add them now. Stir everything together until well combined. The mixture should be moist but not too wet. If it’s too dry, add a small amount of water, one tablespoon at a time. If it’s too wet, add more oat flour.
3. Shape the Sticks:
Take a small amount of the mixture and shape it into sticks or logs, about 1 inch thick. You should end up with around 12-16 sticks, depending on the size. Place the shaped sticks on a plate or baking sheet. You can refrigerate them until ready to cook.
4. Cook the Sticks:
Heat the olive oil in a large non-stick skillet over medium heat. When the oil is hot, carefully place the zucchini sticks in the skillet. Cook for about 3-4 minutes on each side, or until they are golden brown and crispy. Avoid overcrowding the pan to ensure even cooking. You may need to cook them in batches.
5. Bake for Extra Crispiness:
Preheat your oven to 375°F (190°C). Once all the sticks are cooked, place them on a baking sheet lined with parchment paper. Bake in the preheated oven for an additional 10-15 minutes, ensuring that the sticks become fully crispy and golden.
6. Serve:
Remove the sticks from the oven and let them cool slightly before serving. They can be enjoyed on their own or paired with a dipping sauce such as marinara sauce, vegan ranch, or spicy aioli.
Servings and Timing
- Servings: 4 servings
- Prep time: 10 minutes
- Cooking time: 35 minutes
- Total time: 45 minutes
Variations
- Herb Variations: Experiment with fresh herbs like basil, cilantro, or thyme to add different flavors.
- Spicy Kick: For added heat, sprinkle in extra chili flakes or smoked paprika to the mixture.
- Vegan Cheese Option: Add vegan cheese shreds for a cheesier flavor.
- Gluten-Free: Use gluten-free oats and ensure that your oat flour is certified gluten-free.
Storage/Reheating
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: After baking, let the sticks cool completely. Freeze them in a single layer on a baking sheet, then transfer to a freezer-safe bag. Reheat them in the oven for the best texture.
FAQs
1. Can I use frozen zucchini?
Fresh zucchini works best for this recipe, but you can use frozen zucchini if you let it thaw and drain the excess water.
2. Can I skip the nutritional yeast?
Nutritional yeast adds a cheesy, nutty flavor, but you can skip it or substitute with grated vegan cheese if desired.
3. How can I make these stick-shaped bites more crispy?
For extra crispiness, you can try air-frying the zucchini sticks or bake them for a longer period at a slightly higher temperature.
4. Can I make these sticks in advance?
Yes, you can prepare the mixture and shape the sticks ahead of time. Refrigerate them until you’re ready to cook.
5. Can I make this recipe without garlic?
If you’re not a fan of garlic, you can omit it or substitute with a pinch of onion powder for a different flavor.
Conclusion
Vegan Zucchini and Oatmeal Sticks are a fantastic, healthy snack option that’s both satisfying and flavorful. With a crunchy exterior and a soft, tender interior, these sticks are the perfect combination of texture and taste. Packed with nutrients, they make a great addition to any meal or a quick bite on the go. Whether you’re looking for a light snack or something to serve at a gathering, these vegan zucchini sticks are sure to impress!
Vegan Zucchini and Oatmeal Sticks
- Prep Time: 10 minute
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Snack, Appetizer
- Method: Baking, Pan-Frying
- Cuisine: Vegan, Gluten-Free
- Diet: Vegan
Description
“Vegan Zucchini and Oatmeal Sticks are a healthy, crunchy snack made with fresh zucchini, rolled oats, and savory herbs. These gluten-free, no-fuss sticks are baked to perfection, offering a satisfying blend of flavors and textures. Ideal for a quick snack, appetizer, or part of any meal!”
Ingredients
For the Zucchini Sticks:
2 medium zucchinis, grated
1 cup rolled oats (use gluten-free if needed)
½ cup oat flour (or grind rolled oats in a blender to make your own)
¼ cup nutritional yeast (for a cheesy flavor)
2 cloves garlic, minced
¼ cup chopped fresh herbs (dill, parsley, or chives)
½ teaspoon salt
½ teaspoon black pepper
1 tablespoon olive oil (for cooking)
Optional: ½ teaspoon smoked paprika or chili flakes for added flavor
Instructions
-
Prepare the Zucchini: Wash zucchinis and grate them. Squeeze out excess moisture using a clean towel or cheesecloth.
-
Mix the Ingredients: In a bowl, combine grated zucchini, oats, oat flour, nutritional yeast, garlic, herbs, salt, pepper, and any optional spices. Stir until well combined.
-
Shape the Sticks: Form the mixture into sticks or logs (about 1 inch thick) and refrigerate until ready to cook.
-
Cook the Sticks: Heat olive oil in a skillet over medium heat. Cook sticks for 3-4 minutes per side until golden brown. Avoid overcrowding the pan.
-
Bake for Extra Crispiness: Preheat the oven to 375°F (190°C). Transfer sticks to a parchment-lined baking sheet and bake for 10-15 minutes until crispy and golden.
-
Serve: Let cool slightly before serving. Pair with marinara, vegan ranch, or spicy aioli for dipping.
Notes
Herb Variations: Try using basil, cilantro, or thyme for different flavors.
Spicy Kick: Add chili flakes or smoked paprika for extra heat.
Vegan Cheese Option: Add vegan cheese shreds for a richer flavor.
Gluten-Free: Ensure oats and oat flour are certified gluten-free.
