Easy vegan zucchini and oatmeal sticks that are crispy outside and soft inside. Therefore, they are perfect for healthy snacks or sides.
🧾 Ingredients (Makes 12–14 Sticks)
- 1 medium zucchini, grated
- 1 cup rolled oats (quick oats work best)
- 2 tbsp chickpea flour or all-purpose flour
- 1 clove garlic, finely minced
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp paprika or dried herbs (optional)
- 1 tbsp olive oil
- 2–3 tbsp water or plant-based milk
👩🍳 Instructions
First, squeeze excess moisture from the grated zucchini using a clean cloth.
Next, add zucchini, oats, flour, garlic, spices, oil, and liquid to a bowl. Mix until combined.
Then, shape the mixture into finger-length sticks and place them on a lined baking tray.
Lightly brush or spray with oil for extra crispiness.
Finally, bake at 200°C (400°F) for 20–25 minutes, flipping halfway, until golden and firm. Serve warm.
⭐ Tips for Perfect Sticks
Firstly, always squeeze out zucchini well to prevent soggy sticks.
Additionally, allow the mixture to rest for 5 minutes so oats absorb moisture.
Moreover, bake on parchment paper for even browning.
If desired, air-fry at 180°C (360°F) for 12–15 minutes.
🔄 Variations
- Cheesy Vegan: Add nutritional yeast for a cheesy flavor
- Gluten-Free: Use certified gluten-free oats
- Spicy Version: Add chili flakes or cayenne pepper
- Veggie Mix: Add grated carrot or sweet potato
- Herb-Infused: Mix in parsley, oregano, or basil
💚 Health Benefits
Zucchini is low in calories and rich in vitamins and antioxidants.
Moreover, oats provide fiber that supports digestion and fullness.
Because these sticks are baked and plant-based, they are heart-healthy and cholesterol-free.
As a result, they make a nourishing snack for both kids and adults.
🧒 Kid-Friendly Version
For kids, skip garlic and spicy seasonings.
Additionally, shape sticks into fun mini sizes.
Serve with mild ketchup or dairy-free yogurt dip.
Finally, bake until lightly golden for a softer bite.
🥗 Nutrition Facts (Per 2 Sticks – Approx.)
- Calories: 110 kcal
- Carbohydrates: 14 g
- Protein: 4 g
- Fat: 4 g
- Fiber: 3 g
- Sugar: 2 g
- Sodium: 140 mg
