Healthy Parmesan crusted zucchini bites are light, refreshing, low carb and overflowing with taste. Enjoy a healthier alternative to fried zucchini and keep the taste while slashing the calories. This will become your go to recipe to enjoy summer zucchini.
Our Parmesan crusted zucchini bites are crunchy and savory, with a cheesy crust that contrasts with the sweet, fresh marinara dipping sauce. The result is a divine conglomeration of summer mediterranean flavors. They can be served as a light and low carb side, appetizer or become a piece of your healthy meals strategy. They can even be made gluten free. Prepare them on the grill or oven and enjoy a delicious alternative to frying. The versatility of this abundant summer vegetable allows us to experiment with different cheeses and dipping sauces. Modifying the recipe this way allows us to enjoy this healthy recipe all summer without the monotony some of us may start to feel late in the harvest season.
Are these zucchini bites healthy?
Zucchini and yellow squash are loaded with vitamins, minerals and antioxidants. Many of us take healthy Zucchini and yellow squash and prepare them by breading and frying. They are delicious, however, the added fat and calories added via the cooking method negates many of the virtues of the healthy vegetable.
The cheeses included in our recipe do add fat and calories to the dish. Nevertheless, the additional calories are not equivalent. Cheeses possess many health benefits not present with the calories added from frying. Cheeses are considered a nutrient dense food whereas the calories added when frying are mostly “empty calories.”
You are encouraged to experiment with different cheeses when making this dish. Consider trying cheeses with better health profiles such as mozzarella, feta, ricotta and cheddar. Additionally, the step of adding a slice of cheese to the middle of the zucchini stack can be omitted. It is fine to just dredge the zucchini in Pecorino Romano or Parmesan and some flour. That’s it. I can assure you, either way is delicious!
Lastly, the recipe includes dredging the zucchini in flour. If you are gluten free, substitute a gluten free flour.
What cheese goes well with the zucchini bites?
Parmesan works great, however we are partial to Pecorino Romano. If you choose parmesan, be aware that parmesan possesses what we consider a stronger flavor than Pecorino Romano. In truth, the two cheeses can be used interchangeably.
To add more complexity, we often place a slice of cheese between the zucchini stack for additional flavor. Smoked Gouda is a favorite of ours, giving the zucchini a delectably smoky flavor. Other cheeses that work well include mozzarella for a classic Italian combination, Monterey, pepper jack and Oaxaca. Don’t let these limit your imagination. Feel free to try any cheese combination you desire. If you try something different, please let us know how it came out!
Can zucchini bites be made in the oven or air fryer?
Absolutely. Preparing these in the oven is actually a more traditional approach. We feel the grill adds a layer of flavor you cannot obtain within a kitchen oven. But, if you are not comfortable with the grill, go ahead and use the oven or air fryer. You will be happy with any of these cooking methods. Cook at 400F for 20-30 minutes. Flip half way. Each side should be browned.
If using an air fryer cook at 390F for 10-15 minutes. Consider using parchment paper or a premade liner to simplify cleaning. They are done when golden brown.
Will this recipe work with yellow summer squash?
This recipe will work with any soft squash such as zucchini, yellow summer squash or cucuzza. Consider layering with each squash for a slightly different look.
Are these zucchini cakes?
Zucchini cakes are usually grated and then held together with a batter comprised of egg and either bread crumb or flour. Our recipe stacks the sliced zucchini and uses egg to dredge the slices in the grated Pecorino Romano cheese. The stacks are then stamped on both sides with the seasoned flour. We feel this recipe possesses a better texture, additional flavor and greater flexibility to modify the ingredients than a zucchini cake. The solid state of the uncooked stack also makes it easier to cook on the outdoor griddle, if this cooking technique is chosen.
Why does my zucchini always comes out soggy?
Zucchini contains a lot of water. After slicing, it is important to salt the slices and let them sit for a bit. This removes some of the water from the zucchini slices. The result is less water released when cooking. This trick will ensure your zucchini bites come off the griddle or out of the air fryer with a delicious crunch.
How do I make your pecorino crusted zucchini bites recipe?
To make this recipe select a small to medium sized zucchini or yellow summer squash. We suggest slicing less than a half inch thick. You can use a knife, but we recommend a mandolin to ensure consistency in the thickness of each slice. Once sliced, layout and salt them to release excess water. This process should take about 45 minutes. When done, be sure to pat dry to remove water and excess salt.
While dewatering, make a quick marinara sauce. Sauté onion and garlic until translucent. Add a good quality tomato sauce and season with salt, pepper and some fresh basil. As an option, try different dipping sauces. Good options include a spicy Fra Diavolo, vodka, Asian or a good barbecue sauce. Your imagination is your only limitation.
Then, set up your dredging station. You will need one bowl of seasoned flour, one bowl of Pecorino Romano or Parmesan and one bowl of egg wash. When the zucchini are dewatered, dip in egg, then coat with Pecorino Romano cheese. Stack 3 or 4 high. Lastly, take the stack and stamp the top and bottom in the seasoned flour. If you are sensitive to gluten use a gluten free flour. Place in a flat baking pan. Continue until all zuchini are used.
As an option, consider adding smoked Gouda or any other cheese you desire between the stack before dredging the stack in flour. You can use any cheese you like. Try mozzerella, Manchego, provolone, pepper jack or any cheese you desire. Make an assortment for a different flavor with each bite.
We love cooking these on our outdoor Weber griddle. It adds to the summery feel of the dish and the grill adds a depth of flavor unmatched in the conventional oven. However, if you prefer, they can be cooked in a conventional oven or air fryer. Preheat the grill or oven to 400F and add the zucchini stacks. If cooking on the grill be sure to lower the burners directly below the griddle to prevent burning. On my grill they are cooked on medium. You will have to learn your grills heat profile to perfect cooking on your outdoor griddle. In an air fryer they should take about 15 minutes at 390F.
After 10-15 minutes, they should be browned on the bottom. Carefully flip and cook another 10-15 minutes. When both sides are browned and crunchy, remove and enjoy immediately. The crunch will dissipate if you let them sit too long. Let us know if you try these, what your favorite cheese combination is and what dipping sauce you prefer.
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Healthy Parmesan Crusted Zucchini Bites
4
servings30
minutes25
minutesA healthy, simple, quick and delicious side using zucchini, an abundant summer vegetable
Ingredients
2-3 Medium Zucchini or yellow summer squash
2 Eggs
1/2 Cup flour
1/2 Tsp Cayenne pepper or to taste (optional)
1 Tsp Garlic powder
1/4 Tsp Black pepper or to taste
1 Cup Pecorino Romano or enough to dredge all zucchini bites.
Small Block Smoked Gouda, pepper jack or your favorite block cheese
- Marinara Dipping Sauce
15 Oz Tomato sauce
1 Tbs Olive oil
1 Small Onion
1 Clove Garlic
2-4 Leaves Fresh basil, or
1 Tbs Dry basil
salt and pepper to taste
Directions
- Slice zucchini or yellow summer squash into 1/2 inch thick bites. A mandolin would ensure a consistent thickness of all slices. Lay out the slices and sprinkle with salt. After about 45 minutes pat excess water and salt with a paper towel.
- While dewatering zucchini, make your marinara dipping sauce. Sauté onion and garlic in a pan with olive oil. Once onions are translucent add tomatoes, basil, salt and pepper. Simmer for about 20 minutes.
- Prepare the dredging stations. One bowl with egg, one with seasoned flour and one with Pecorino Romano. To season flour, add flour to a bowl. Add salt, pepper and cayenne pepper. Dredge zucchini in egg, then in Pecorino Romano. Stack 3-4 zucchini slices together with a slice of Gouda or other cheese of your choice in between. Stamp the top and bottom of the stack in the seasoned flour. Place on an oiled griddle or oven pan. Continue until all zucchini are used.
- Preheat grill or oven to 400F. Place griddle on the grill. Place pan in the oven or air fryer if using either of those. If using a griddle, lower burners under your griddle to low-medium depending on your grill. Cook for 10-15 minutes and when browned on bottom, flip. Cook another 10-15 minutes until browned and cooked. If using an air fryer, cooking times will be less, about 10-15 minutes total time.
- Remove from grill, oven or air fryer. Serve with a side of marinara sauce to dip. Enjoy!
Recipe Video
Notes
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