Raw, Vegan “Baked” Zucchini Sticks

by Gena on July 31, 2012

raw vegan zucchini sticks

We’ve been talking about a lot of snack bars lately here on the blog, which is just great: they’re one of the easiest, most accessible student snacks, and I love trying new brands! A few of my readers, though, have requested ideas for savory snacks, which is where the idea for a raw, vegan spin on baked and breaded zucchini sticks came from. As a result of the current glut of fresh zucchini at the farmers markets right now, plus the fact that a friend had extra from his own CSA box, I ended up with four giant zucchini this week. That’s a lot for a girl to spiralize—even when she has such tasty, recent recipes as gluten free, vegan zucchini waffles or a zucchini noodle and quinoa bowl with rosemary and herbed cashew cheese to enjoy.

So I got to thinking about how I might employ the zucchini in some sort of savory snack. I thought about savory zucchini pancakes, but I’ve made something quite a bit like that before. I thought about hummus, but…we all know I’ve made that before. And then it hit me: zucchini sticks. Not fried, and not baked (though I’ve got a baked option for you). Raw, vegan, and made perfectly crisp in the dehydrator.




These make for delicious, healthy, and conveniently packable snacks. They also include heart healthy fats from pumpkin and hemp seeds, and they can be modified in countless ways, with countless herbs and spices. I sense a new obsession coming on.

Chef’s note: I used mostly seeds for the “breading” here, but some buckwheat flour as well, which I made from grinding raw, dehydrated buckwheat groats (normal, store bought buckwheat flour is totally fine) for authenticity. You’ll want to use the flour if you use the baked variation here, but you don’t need it if you dehydrate; it’s optional in that case.


Raw, Vegan “Baked” Zucchini Sticks

Yields approximately 25 sticks

3/4 cup water
4 tbsp flax meal
1/2 cup pumpkin seeds
1/4 cup hemp seeds
1/4 cup buckwheat flour (optional)
1/4 cup nutritional yeast
1/4 tsp sea salt
1 tsp garlic powder (optional)
Black pepper to taste
2 large or 3 medium sized zucchini, each sliced length-wise, then cut in half, and then sliced into thick spears
Coconut oil spray (if you’re baking)

1. If baking, preheat oven to 400 degrees and spray a baking sheet with coconut oil spray.

2. Mix the flax meal and water, and let it gel up a bit.

3. In a food processor, grind the pumpkin seeds, hemp seeds, buckwheat flour, nutritional yeast, sea salt, garlic powder, and black pepper till mixture is finely ground. Transfer to a flat plate.

4. Dip zucchini slices in the flax/water mixture, then (using a dry hand), dredge in the seed/flour/nooch mixture. Transfer to a baking sheet or a Teflex-lined dehydrator sheet, and either a) bake at 400 for 20 minutes or so, or b) dehydrate at 115 degrees for about 8 hours, flipping around once through.


Serve with my raw marinara, with hummus, or solo. Delicious!


Hope these fresh, tasty snacks inspire inspire you to eat more veggies throughout the day, and to pack them up. No matter how busy you are, there’s always a way to get your green on!


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{ 27 comments… read them below or add one }

Rebecca July 31, 2012 at 9:29 pm

yum! can’t wait to try! very annoying question: is there anything that i can sub for the flax seeds ? (and in other recipes too?) or are they irreplaceable?


Gena July 31, 2012 at 9:36 pm

They’re certainly not replaceable in every recipe, but in this one, ground chia would probably work…


Marisa July 31, 2012 at 9:38 pm

I made something similar last week (tempura veggies) and posted it on my blog, but your pictures look so much better! lol I’ll have to try this recipe!!


Ali July 31, 2012 at 9:43 pm

Yum! I am definitely always looking for more savory snacks and these look terrific.


Tiffany July 31, 2012 at 9:47 pm

These look delicious! I’m putting this on my to-try list.


Christa @ Edible Balance July 31, 2012 at 9:58 pm

Raw zucchini sticks??! I am dying here! These will not last long in this house, that’s for sure!! Thank you for this savory recipe and making it gluten free too!


Ricki July 31, 2012 at 10:07 pm

These look crazy delicious!!!


Averie @ Averie Cooks July 31, 2012 at 10:20 pm

These look crazy good! I’ve made sweet potato sticks but I took them more dessert-ey/breakfast-ey. I love the nooch in these. I bet they are fabulous!


Lisa @ The Raw Serenity July 31, 2012 at 10:28 pm

Such a creator idea!
Do I store them in an air tight container in the pantry or fridge?


Gena August 1, 2012 at 5:44 am

In fridge! I’ll edit the post to say that.


Christine (The Raw Project) July 31, 2012 at 10:50 pm

I must try these soon, they look amazing and perfect for the plentiful amounts of zucchini at farmer’s markets everywhere here! Thanks!


Lexi @ You, Me, & A World to See July 31, 2012 at 11:25 pm

My mom used to make something like this all the time at home! Makes me miss her cooking :)


Ainslie July 31, 2012 at 11:47 pm

Ok, raw zucchini sticks are clearly in the vegan blogging hive-mind this week, I was already planning on making some tomorrow. Now I’m twice as stoked, these pictures are amaaazing. Nom.


Alexia @ NamasteYoga August 1, 2012 at 4:00 am

oh gosh what a great recipe. i have a major “Savoury tooth” and am in love with kale chips, raw crackers etc. I love making veggie crisps and sticks and think these lovely bites would definitely hit the spot. The only problem i always come across is that you cant really keep them very long and always have to eat them straight away. Even the raw crackers i make seem to get “soggy” after 2 days or so. I dont know how to keep them for longer, even in an airtight container it does not seem to work. do you maybe have an advice for me? i always tend to make big batches of raw crackers and chips so i can keep them!


Gena August 1, 2012 at 5:48 am

I do airtight in the fridge, always. The texture can change, but so far it works for kale chips and my crackers. Hope that helps!


Marlena Torres August 1, 2012 at 5:56 am

Um, that is genius. Making today and eating tonight. Thank you!!!


Emily August 1, 2012 at 9:19 am

Yum those delicious. Something I will have to try for sure.


Caralyn @ glutenfreehappytummy August 1, 2012 at 11:13 am

oh my gosh YUM! I LOVE zucchini fries!


Gabby @ the veggie nook August 1, 2012 at 6:04 pm

I am always on the hunt for savoury snacks since I tend to gravitate to sweeter ones. Can’t wait to try these!


Nick @ Veggie Meal-Maker August 1, 2012 at 6:15 pm

These look amazing!

Could you use this same process with other types of squash/veggies?


janet @ the taste space August 1, 2012 at 7:56 pm

Nice one, Gena! This kind of reminds me of my raw mushroom calamari, but I bet this is more crunchy with all the seeds! i can’t wait to try this! Yum!


Heather August 1, 2012 at 9:18 pm

YUmm! Back in the day I loved zucchini sticks. Have never tried raw ones! Great idea Gena.


Laura August 7, 2012 at 1:39 am

Made some, and they are great! Used what I had, including swapping sesame for hemp. Yum. I love that these don’t contain oil and still end up with a greasy flavor! More that I can eat!


Caity @ Moi Contre La Vie August 7, 2012 at 9:38 am

Can’t wait to try these! They look like a great alternative to my chip/french fry type of cravings!


Catherine August 7, 2012 at 4:53 pm

Sounds like a great idea with all the zucchini everywhere! I’d love to try this.


wooden kids play kitchens July 3, 2013 at 3:28 am

I do not write a leave a response, but after looking at a
few of the responses on Raw, Vegan “Baked” Zucchini Sticks.
I do have a few questions for you if you tend not to mind.

Could it be simply me or does it look like a few of the comments appear like they are left by brain dead folks?

:-P And, if you are posting at additional online sites, I’d like to follow you. Could you post a list of every one of your public sites like your Facebook page, twitter feed, or linkedin profile?


Ricky January 5, 2014 at 2:36 pm

This isn’t ‘raw’ if you bake anything above like 115°. You should just dehydrate them without baking.


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