High-Protein Zucchini Cheese Sticks
Shredded zucchini, carrot, eggs, and cheese formed into golden sticks — ready in 20 minutes
These high-protein zucchini cheese sticks mix squeezed zucchini with carrot, cheddar, green onion, and eggs, then pan-sear into golden logs. The bowl in the photo is the mix; the plate is the finished sticks with a ranch dip. Each serving has 18 g of protein and 6 g net carbs.
Low carb, sugar-free, and no bread crumbs.
Why you’ll love these sticks
- 18g protein per serving
- Only 6g net carbs
- No breading
- Ready in about 20 minutes
- Zucchini, carrot, and cheddar
- Dip on the side
Health notes
- High protein: Eggs plus shredded cheese.
- Low carb: Almond flour instead of breadcrumbs.
- Hidden veg: Zucchini and a little carrot for color.
- Sugar-free dip: Ranch without added sugar.
Key element — squeeze the zucchini dry
Wet shreds make the mix slack and the sticks fall apart. Wring them in a towel until almost no water comes out.
Ingredients
Sticks (8 sticks / 4 servings)
- 2 cups shredded zucchini, squeezed dry
- ½ cup shredded carrot
- 1 cup shredded cheddar or mozzarella
- 2 large eggs
- ⅓ cup chopped green onion
- ¼ cup almond flour
- 2 Tbsp grated parmesan
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- 1 Tbsp olive oil or avocado oil, for the pan
Dip
- ⅓ cup sugar-free ranch or Greek-yogurt ranch
Swaps
- No carrot: Use extra zucchini for fewer carbs.
- Cottage cheese: Blend ¼ cup into the eggs for more protein.
- Air fryer: 375°F for 10–12 minutes, turning once.
- Oven: 400°F for 14–16 minutes on parchment.
Instructions
| 1 | Dry the veg. Shred zucchini and carrot. Salt the zucchini, wait 5 minutes, then wring hard in a clean towel until dry. |
| 2 | Mix. Combine zucchini, carrot, cheese, eggs, green onion, almond flour, parmesan, garlic powder, salt, and pepper. The mix should hold when squeezed. |
| 3 | Shape. Divide into 8 logs about 4 inches long. Press firmly so they do not crack. |
| 4 | Cook. Heat oil in a nonstick skillet over medium. Cook the sticks 3–4 minutes per side until deep gold. Rest 2 minutes. Serve with ranch. |
Pro tips
- If the mix is wet, add 1 Tbsp more almond flour.
- Do not flip early. A set crust keeps the stick in one piece.
- Chill the shaped logs 10 minutes if they feel soft.
- A light oil film, not a deep fry, gives the color in the photo.
- Macros are per serving, 2 sticks each, 4 servings from the batch.
Nutrition
| Nutrient | Per serving (2 sticks) |
|---|---|
| Calories | 160 |
| Protein | 18g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 8g |
| Sodium | 390mg |
Estimates based on squeezed zucchini, carrot, two eggs, cheddar, and almond flour, divided into 4 servings. Exact numbers vary with how dry the zucchini is.
Variations
Jalapeño cheddar
Fold in 1 minced jalapeño.
Everything seasoning
Press the logs in everything bagel spice before searing.
Feta herb
Swap half the cheddar for crumbled feta and dill.
Mini bites
Scoop tablespoon mounds instead of logs.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Reheat in a dry skillet |
| Freezer | Up to 1 month | Freeze after cooking, then re-crisp |
| Reheat | Skillet or air fryer | Microwave makes them soft |
FAQ
Test your knowledge
5 quick questions about these zucchini cheese sticks
1. Protein per serving?
2. Net carbs per serving?
3. What vegetable must be squeezed dry?
4. About how long does this take?
5. Why squeeze the zucchini first?
