Description
Crispy on the outside and tender on the inside, these air fryer parmesan veggie sticks are a healthy, customizable snack that’s perfect for parties, after-school munchies, or guilt-free comfort food cravings.
Ingredients
- 2 medium zucchini (about 14 oz), cut into sticks
- 2 large carrots (about 7 oz), peeled and cut into sticks
- 1 large red bell pepper (about 5 oz), sliced into strips
- 1 medium yellow squash (about 7 oz), cut into sticks (optional)
- 1 cup cauliflower florets (about 3.5 oz), cut into stick shapes (optional)
- 1 cup panko bread crumbs (use gluten-free if needed)
- 1/2 cup finely grated parmesan cheese
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt, or to taste
- 1/2 teaspoon black pepper, or to taste
- 2 large eggs, beaten (or flax eggs for vegan option)
- Olive oil spray
Instructions
- Wash and dry all vegetables thoroughly. Cut zucchini, carrots, and yellow squash into sticks about 1/2 inch wide and 3-4 inches long. Slice bell pepper into similar-sized strips. Cut cauliflower into thin ‘fingers’ if using. Try to keep all pieces uniform for even cooking.
- In one bowl, beat the eggs until frothy. In a second bowl, combine panko, parmesan, Italian seasoning, garlic powder, salt, and pepper. Mix well.
- Dip each veggie stick into the egg wash, letting excess drip off, then roll in the parmesan-panko mixture. Press gently to help the crumbs stick. Set aside on a baking sheet. For extra crunch, double dip in egg and crumbs.
- Preheat air fryer to 390°F (200°C) for about 2 minutes.
- Arrange coated veggie sticks in a single layer in the air fryer basket. Do not overcrowd; work in batches if needed. Mist lightly with olive oil spray.
- Air fry for 8–12 minutes, shaking the basket or flipping the sticks halfway through. They should be crisp and golden brown. If not, add another 2 minutes. Remove any pieces that brown faster.
- Let cool for 2 minutes before serving. Serve hot with your favorite dip.
Notes
For gluten-free, use gluten-free panko or breadcrumbs. For dairy-free/vegan, use nutritional yeast instead of parmesan and flax eggs for binding. Pat veggies dry before breading for best results. Double dip for extra crunch. Don’t overcrowd the air fryer basket. Serve with marinara, ranch, or your favorite dip. Store leftovers in the fridge for up to 3 days and reheat in the air fryer for best crispness.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Snack
- Cuisine: American
Nutrition
- Serving Size: About 1/4 of the rec
- Calories: 130
- Sugar: 5
- Sodium: 350
- Fat: 5
- Saturated Fat: 2
- Carbohydrates: 15
- Fiber: 4
- Protein: 7
Keywords: air fryer, parmesan, veggie sticks, healthy snack, vegetarian, gluten-free option, crispy vegetables, party appetizer, kid-friendly, low calorie