Introduction
Zucchini is a versatile and nutritious vegetable, and this Parmesan-crusted baked zucchini recipe is an easy and delicious way to enjoy it. This dish features zucchini slices coated in Parmesan cheese, garlic, and breadcrumbs, then baked to golden perfection. It’s crispy on the outside, tender on the inside, and packed with flavor. Perfect as an appetizer, side dish, or healthy snack, this recipe is a crowd-pleaser.
Ingredients
- 2 medium zucchinis, sliced into ¼-inch rounds
- ½ cup grated Parmesan cheese
- ¼ cup breadcrumbs (optional for extra crispiness)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon paprika (optional, for extra flavor)
- Fresh parsley or basil for garnish
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with oil.
Step 2: Prepare the Zucchini
- Wash the zucchinis and slice them into even ¼-inch thick rounds.
- Place the zucchini slices in a large bowl and toss them with olive oil, garlic powder, salt, pepper, and paprika.
Step 3: Coat with Parmesan Mixture
- In a separate bowl, mix the Parmesan cheese and breadcrumbs.
- Dip each zucchini slice into the mixture, ensuring both sides are well coated.
- Place the coated slices onto the prepared baking sheet in a single layer.
Step 4: Bake
- Bake for 15-20 minutes or until golden brown and crispy.
- For extra crispiness, broil for an additional 2-3 minutes, watching closely to prevent burning.
Step 5: Serve
- Remove from the oven and let them cool slightly.
- Garnish with freshly chopped parsley or basil.
- Serve with marinara sauce, ranch, or garlic aioli for dipping.
Methods of Cooking
- Baking (Recommended): Produces a crispy yet healthy dish with minimal oil.
- Air Frying: Cook at 375°F (190°C) for 10-12 minutes, shaking halfway for even crisping.
- Pan-Frying: Heat oil in a pan and fry zucchini slices for 2-3 minutes per side until golden brown.
History of Baked Zucchini
Zucchini, a summer squash, has origins in Italy but gained popularity worldwide. Baked zucchini dishes emerged as a healthier alternative to fried foods. Parmesan, a classic Italian cheese, pairs naturally with zucchini, making this dish a staple in Italian-American cuisine.
Health Benefits of Zucchini
- Low in Calories: Perfect for weight management.
- Rich in Antioxidants: Helps fight inflammation.
- High in Fiber: Promotes good digestion.
- Good for Heart Health: Contains potassium, which helps lower blood pressure
This dish is not only delicious but also packed with numerous health benefits. Here’s why you should add it to your diet:
1. Low in Calories & Great for Weight Loss
- Zucchini is low in calories, making it a great option for those looking to manage their weight without sacrificing flavor.
- The fiber content helps keep you full for longer, reducing unnecessary snacking.
2. Rich in Antioxidants
- Zucchini contains antioxidants like vitamin C, beta-carotene, and lutein, which help protect the body from free radicals and inflammation.
- These antioxidants also support skin health and reduce signs of aging.
3. High in Fiber – Good for Digestion
- Zucchini is rich in dietary fiber, which promotes healthy digestion and prevents constipation.
- A fiber-rich diet also supports gut health by feeding good bacteria in the intestines.
4. Supports Heart Health
- Zucchini contains potassium, which helps lower blood pressure and reduces the risk of heart disease.
- The fiber in zucchini also helps lower bad cholesterol (LDL) levels, promoting a healthy heart.
5. Good Source of Vitamins and Minerals
- Vitamin C – Boosts immunity and protects against infections.
- Vitamin B6 – Helps in brain function and red blood cell production.
- Magnesium & Potassium – Essential for muscle function and maintaining blood pressure.
6. High in Protein (Thanks to Parmesan Cheese!)
- Parmesan cheese adds a good amount of protein, which is essential for muscle growth and repair.
- It also contains calcium, which strengthens bones and teeth.
7. Great for Blood Sugar Control
- Zucchini is low in carbohydrates and has a low glycemic index, making it a good choice for people with diabetes.
- The fiber slows down sugar absorption, preventing blood sugar spikes.
8. Helps Improve Eye Health
- The lutein and zeaxanthin in zucchini help protect the eyes from age-related macular degeneration (AMD) and cataracts.
9. Gluten-Free and Keto-Friendly
- This dish is naturally gluten-free and can be enjoyed by people with gluten sensitivities.
- It’s also low in carbs, making it an excellent choice for a keto or low-carb diet.
10. Boosts Immune System
- The combination of vitamins, minerals, and antioxidants in this dish helps strengthen the immune system and fight off infections.
Parmesan-crusted baked zucchini is a tasty way to get important nutrients while enjoying a crispy and cheesy snack. It supports heart health, digestion, weight management, and immunity—all while satisfying your cravings
Nutritional Information (Per Serving)
- Calories: 100-120 kcal
- Protein: 5g
- Carbohydrates: 8g
- Fats: 6g
- Fiber: 2g
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 100-120 kcal |
| Protein | 5g |
| Carbohydrates | 8g |
| Fiber | 2g |
| Total Fat | 6g |
| Saturated Fat | 2.5g |
| Cholesterol | 5mg |
| Sodium | 150-200mg |
| Calcium | 10% of Daily Value |
| Iron | 4% of Daily Value |
| Vitamin C | 15% of Daily Value |
| Potassium | 8% of Daily Value |
Key Takeaways
- Low in Calories: Great for weight management.
- High in Fiber: Supports digestion and gut health.
- Good Source of Protein: Thanks to Parmesan cheese.
- Rich in Vitamins & Minerals: Contains Vitamin C, Calcium, Potassium, and Iron.
- Low in Carbs: Suitable for low-carb and keto diets.
**Who Loves This Dish **
- Health-conscious food lovers: A nutritious and low-carb snack.
- Kids: A fun way to eat veggies with cheesy goodness.
- Vegetarians: A perfect meat-free, high-protein snack.
- Party Hosts: A great appetizer that pleases guests.
Conclusion
Parmesan-crusted baked zucchini is a simple, delicious, and nutritious dish that suits any occasion. Whether served as a snack, appetizer, or side dish, it’s a great way to enjoy zucchini in a flavorful and crispy form. Try it today and enjoy a guilt-free treat