High-Protein Zucchini Cheese Sticks
Low carb, sugar-free and ready in 20 minutes — golden, crispy-edged veggie sticks loaded with melted cheese and herbs
These high-protein zucchini cheese sticks keep every promise on the cover: low carb, sugar-free, ready in 20 minutes — with 18g protein, 6g net carbs and 160 calories per serving. Grated zucchini and carrot, shredded cheese, eggs and green onions are pressed into sticks and pan-fried until deeply golden, with a cool yogurt dip on the side.
Per serving: 160 calories, 18g protein and 6g net carbs. Ready in 20 minutes.
Why you’ll love these zucchini cheese sticks
- 18g protein per serving for just 160 calories
- Low carb and sugar-free — exactly as promised on the cover
- On the table in a genuine 20 minutes
- Deep golden, crispy-edged sticks that hold their shape
- Colourful veg in every bite: zucchini, carrot and green onion
- Cool yogurt dip for dunking, like the bowl in the photo
Health notes
- Zucchini and carrot: Volume and colour for very few carbs — the carrot is kept small so the net carbs stay low.
- Cheese and eggs: The protein engine of the recipe, binding everything together with no flour needed.
- Sugar-free by default: Nothing in this recipe needs sweetening — no sugars, no starches, no breadcrumbs.
- Yogurt dip: Cool, herby and protein-rich instead of a heavy sauce.
- Locked from the cover: The photo supplied the title, claims, time and macros, so they are kept consistent throughout the block.
Key element — squeeze the zucchini bone dry
Salt the grated zucchini, rest it 5 minutes, then wring it out hard in a clean tea towel until almost no liquid comes out. Any water left in the zucchini steams the sticks soft; squeezed dry, they fry up firm and golden like the stack in the photo.
Ingredients
Cheese sticks
- 2 medium zucchini, grated
- ½ tsp salt, plus more to taste
- 1 small carrot, finely grated
- 1½ cups shredded reduced-fat mozzarella (or a mozzarella-cheddar mix)
- 3 large egg whites plus 1 whole egg
- 4 spring onions, finely chopped
- 2 Tbsp coconut flour
- 1 tsp garlic powder
- ½ tsp black pepper
- Oil spray, for the pan
Yogurt dip
- ½ cup plain Greek yogurt
- 1 tsp lemon juice
- 1 Tbsp finely chopped dill or parsley
- ¼ tsp garlic powder
- Salt and black pepper, to taste
Swaps
- Baked version: Bake the sticks at 425°F for 12–14 minutes, flipping once — a little less crisp, still golden.
- Extra cheesy: Stir 2 tablespoons of grated Parmesan through the mix.
- Spicy: Add ¼ teaspoon of chilli flakes to the batter.
- Herb dip: Stir ranch seasoning into the yogurt instead of lemon and dill.
Instructions
| 1 | Salt and squeeze the zucchini. Toss the grated zucchini with the ½ teaspoon of salt and rest for 5 minutes. Squeeze it hard in a clean tea towel until almost dry. This is the difference between soggy and crisp. |
| 2 | Mix the batter. In a large bowl, combine the squeezed zucchini, carrot, shredded cheese, egg whites, whole egg, spring onions, coconut flour, garlic powder and pepper. Mix until it holds together when pressed. |
| 3 | Shape the sticks. With damp hands, press the mixture firmly into 8 sticks, about 4 inches long and 1 inch thick. Press them tightly — loose sticks fall apart in the pan. |
| 4 | Pan-fry until golden. Spray a large non-stick skillet with oil and heat over medium heat. Fry the sticks in two batches, 3–4 minutes per side, turning gently with a spatula or tongs, until deep golden and crisp-edged. |
| 5 | Stir the dip. While the sticks cook, stir the Greek yogurt, lemon juice, dill, garlic powder, salt and pepper together in a small bowl. It is ready when the sticks are. |
| 6 | Stack and serve. Rest the sticks for 2 minutes so they firm up. Stack them on a plate like the photo and serve warm with the yogurt dip alongside. |
Pro tips
- The squeeze is everything — zucchini holds a shocking amount of water.
- Press the sticks firmly; the cheese melts and glues them together as they cook.
- Do not crowd the pan — two batches fry crisper than one crowded one.
- Coconut flour is thirsty, which is why it works here; do not swap in plain flour by volume.
- Best eaten fresh; leftovers re-crisp in a hot pan or air fryer.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 160 |
| Protein | 18g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 6g |
| Sodium | 480mg |
Per serving (4 servings of 2 sticks, dip included), locked from the cover: 18g protein, 6g net carbs, 160 calories. Exact macros vary slightly with cheese brand and how dry the zucchini is squeezed.
Variations
Pizza sticks
Add 1 teaspoon of Italian seasoning and serve with warm sugar-free marinara.
Broccoli cheddar
Swap the zucchini for finely chopped, well-drained broccoli and use cheddar.
Fritters
Shape into rounds instead of sticks for easier flipping.
Breakfast version
Fold in diced cooked bacon or turkey bacon.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Airtight container; keep the dip separate |
| Freezer | Up to 2 months | Freeze cooked sticks on a tray, then bag; thaw before re-crisping |
| Reheat | — | Hot skillet or air fryer for 3–4 minutes until crisp again |
