Air Fryer Protein Zucchini Sticks

Servings: 3–4
Prep time: 20 minutes
Cook time: 10–14 minutes

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Ingredients

Zucchini

• 2 medium zucchinis (about 450–500 g total)

Wet mixture

• 1 large egg

• 1 tablespoon water (helps thin the egg slightly)

Dry protein coating

• 1/2 cup (50–60 g) unflavored whey or plant-based protein powder

• 1/2 cup (50–60 g) panko breadcrumbs (regular works too)

• 1/3 cup (30 g) finely grated Parmesan

• 1 teaspoon garlic powder

• 1/2 teaspoon smoked paprika (optional)

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

For cooking

• Cooking spray or olive oil spray

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Step 1: Prepare the Zucchini (Critical for Crispiness)

1. Wash and dry the zucchinis.

2. Trim ends.

3. Cut into sticks about:

   • 8–10 cm long

   • 1–1.5 cm thick

Try to keep them uniform so they cook evenly.

4. Lay sticks on paper towels.

5. Lightly sprinkle with salt and let sit for 10 minutes.

6. Pat very dry with fresh paper towels.

This step removes excess moisture and prevents soggy coating.

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Step 2: Set Up Breading Station

You’ll need two bowls:

Bowl 1 (Wet):

• Whisk egg + 1 tbsp water until smooth.

Bowl 2 (Dry):

• Combine protein powder, breadcrumbs, Parmesan, garlic powder, paprika, salt, and pepper.

• Mix thoroughly so the protein powder distributes evenly.

Tip: If mixture looks too powdery, add 1–2 tablespoons more breadcrumbs.

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Step 3: Coat the Zucchini

1. Dip each zucchini stick into egg mixture.

2. Let excess drip off.

3. Roll in dry mixture.

4. Press gently so coating adheres well.

5. Place on a plate while finishing the batch.

For extra crunch:

• Double dip (egg → coating → egg → coating).

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Step 4: Air Fry

1. Preheat air fryer to 375°F (190°C) for 3–5 minutes.

2. Lightly spray the basket.

3. Arrange zucchini in a single layer.

   • Do not overcrowd.

   • Cook in batches if necessary.

4. Spray tops lightly with oil.

5. Cook 10–14 minutes.

6. Flip halfway through (around minute 6–7).

They are done when:

• Golden brown

• Crisp outside

• Tender but not mushy inside

If needed, cook 1–2 minutes longer for extra crispiness.

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Optional High-Protein Garlic Dip

• 3/4 cup Greek yogurt (2% or 5% works best)

• 1 teaspoon lemon juice

• 1/2 teaspoon garlic powder

• Pinch salt

• Fresh parsley (optional)

Mix and chill 10 minutes before serving.

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Approximate Nutrition (per serving, 3 servings)

• Calories: ~180–220

• Protein: 18–22 g

• Carbs: 15–18 g

• Fat: 6–8 g

Varies depending on protein powder and breadcrumb brand.

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Troubleshooting

Soggy zucchini

• Did not salt and dry properly.

• Overcrowded air fryer.

Coating falling off

• Not enough egg.

• Didn’t press coating firmly.

• Zucchini too wet.

Burning outside, raw inside

• Sticks too thick.

• Temperature too high.