Zucchini Sticks with Soy Dipping Sauce

Who doesn’t love a good fried appetizer? This one is a bit healthier, with zucchini covered in panko, pan seared and served with a soy sauce dipping sauce.

This sponsored recipe is brought by Kikkoman® as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Recipe by Natalie Rizzo, MS, RD


  • 1 cup Kikkoman® Panko
  • ½ teaspoon fine sea salt
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ½ teaspoon crushed red pepper
  • 2 large eggs
  • 2 cups sliced zucchini (about 1 medium zucchini), cut in 4-inch by 1-inch thick slices
  • 2 tablespoons vegetable oil
  • 2 tablespoons Kikkoman® Less Sodium Soy Sauce
  • 1 tablespoon Kikkoman® Rice Vinegar
  • 2 teaspoons sugar
  • 1 tablespoon chopped scallions



In a small bowl, combine the panko, sea salt, oregano, garlic powder and crushed red pepper. Use a spoon to stir the mixture. In a separate small bowl, crack the eggs and whisk. Dip each zucchini stick in the egg mixture followed by the panko mixture and set aside on a clean plate. Repeat until all the of the zucchini sticks are coated in the panko mixture. Heat a skillet over medium heat and add the vegetable oil. Let the oil heat for 2 to 3 minutes. Add the zucchini sticks to the pan (you may need to do it in batches, as to not crowd the pan). The zucchini should sizzle once it touches the pan. Cook for 3 minutes and flip the sticks, and cook for an additional 3 minutes on each side. Once the sticks are golden brown on each side, take out of the pan and put on a plate lined with a paper towel. Make the sauce by combining the soy sauce, rice vinegar, sugar and scallions in a small bowl. Whisk together. Serves 4.

Nutrition Information
Serving Size: ½ cup (4-5 zucchini sticks)

CALORIES 167; TOTAL FAT 10g; SAT. FAT 2g; CHOL. 93mg; SODIUM 694mg; CARB. 15g; FIBER 0g; SUGARS 3g; PROTEIN 5g

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Natalie Rizzo
Natalie Rizzo, MS, RD is a NYC-based media Dietitian, food and nutrition writer and owner of Nutrition ȧ la Natalie. Natalie writes for many national publications such as Parade, Eating Well, Shape.com and Runner's World. She has also appeared on local TV segments and is frequently quoted in national publications. Natalie is very honored to have won the award for Top Food & Nutrition Feature Article in 2017 for “Decoding Food Label Claims: The Lowdown on Package Promises”, as well as the 2016 Stone Soup Blogger of the Year award. Connect with her on Facebook, Instagram and Pinterest.

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