Oven-Baked Zucchini Chips: Calories, Nutrition, and Recipe (2024)

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4.16 from 105 votes

by Gale Compton

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Published: October 19, 2023

Why hit the vending machine when you can have a yummy superfood snack?

Oven-Baked Zucchini Chips: Calories, Nutrition, and Recipe (2)

Move over potato chips – there’s a new snack in town! Vending machine chips had a good run, but they’re filled with saturated fat and other unpronounceable ingredients. Even though I know they’re bad for me, I still reach for those processed chips all too often. They seemed to be the only thing that satisfies my urge for a crispy, crunchy snack. Luckily, we figured out a way for you to have your cake and eat it, too. These oven-baked zucchini chips are low in fat and calories, and they’re best described with one simple word: yummy.

Have you ever compared zucchini chips calories to potato chips calories? It’s not even a contest! There’s a good reason that zucchini is one of our favorite vegetables. It grows in abundance in the summertime, and it’s super easy to cook with. You can eat it raw as zoodles, sauté it as a stir-fry, slice it and toss it on the grill, or roast it in the oven. It’s full of vitamins, minerals, and antioxidants. In fact, did you know that dark green zucchini boasts high levels of beta-carotene? That helps boost your immune system and promote healthy vision, too.

Potato Chips Calories vs. Zucchini Chips Calories: No Contest

Oven-Baked Zucchini Chips: Calories, Nutrition, and Recipe (3)

We love cooking with zucchini, but we wanted to try something new. What if we tossed it with the perfect combination of seasonings and turned this mild-flavored vegetable into a tasty, crunchy treat? If we could pull it off, we could forever skip the processed bag of chips and replace them with these fantastic oven-baked zucchini chips. A crunchy snack with only 99 calories per serving? Sign me up! A small bag of potato chips contains more than three times as many calories! Did you know there was such a huge difference between potato chips calories and zucchini chips calories? You do now!

It was such a great success we had to share it with you. We found a process that is really simple to follow, too, so you can make these chips anytime you have the craving! All you need is to coat them with a crunchy topping (we recommend these healthy homemade breadcrumbs) and bake them in a high-temperature oven. If you want to make them gluten-free, simply swap in some gluten-free breadcrumbs. After only 10 to 15 minutes, your healthy snack is ready to eat!

The Wait Will Be Worth It!

Oven-Baked Zucchini Chips: Calories, Nutrition, and Recipe (4)

We do recommend you exercise a little bit of patience after you bake them, though. The chips continue to crisp up as they cool, and they’re even better at room temperature. It’s hard to wait those few extra minutes, but trust me – it’s worth it! Then, store them in an air-tight container until you’re ready to snack. Check out the video to see how easy it is to whip up this healthy snack!

4.16 from 105 votes

Oven-Baked Zucchini Chips

These oven-baked zucchini chips are low in fat and calories, and they’re best described with one simple word: yummy.

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Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Yield 4 people

Serving Size 1 /4 recipe

Course Appetizer, Snack

Cuisine American

Author Gale Compton

Oven-Baked Zucchini Chips: Calories, Nutrition, and Recipe (5)

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Ingredients

US CustomaryMetric

  • 1 zucchini, large, cut into 1/8 inch – 1/4 inch slices
  • 1/3 cup whole-grain breadcrumbs (optional Panko)
  • 1/4 cup finely grated Parmesan cheese, reduced-fat
  • 1/4 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 3 tablespoons milk, low-fat

Instructions

  • Preheat the oven to 425 degrees.

  • Combine in a small mixing bowl breadcrumbs, Parmesan cheese, black pepper, salt, garlic powder, and cayenne pepper. Dip zucchini slices into milk and dredge into bread crumbs to coat both sides.Note:It may be necessary to press crumbs onto zucchini slices to ensure the crumbs stick.

  • Arrange zucchini on a non-stick cookie sheet and lightly mist with a non-stick cooking spray.

  • If using a rack, place the rack on a cookie sheet. Bake for 15 minutes, turn over, and continue baking until golden, approximately 10-15 minutes (being careful not to burn). Allow to cool to room temperature before storing in an airtight container.

  • TIP: Zucchini Chips will continue to get crispier while cooling.

Notes

For gluten-free chips, use gluten-free bread crumbs.

Nutrition Information

Serving: 1/4 recipe | Calories: 99kcal | Carbohydrates: 12g | Protein: 6g | Fat: 3g | Saturated Fat: 2g | Cholesterol: 13mg | Sodium: 241mg | Fiber: 2g | Sugar: 2g |

SmartPoints (Freestyle): 2

Keywords Diabetic-Friendly, Kid-Friendly, Low-Carb, Quick and Easy, Vegetarian

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Did you know the difference between potato chips calories vs. zucchini chips calories?

If you enjoy this recipe for baked zucchini chips, you might also like to try:

  • Avocado Fries with Spicy Honey Lime Sauce
  • Baked Apple Chips
  • Air Fried Cauliflower

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Editor’s Note:Originally published May 8, 2013

Oven-Baked Zucchini Chips: Calories, Nutrition, and Recipe (2024)

FAQs

How many calories are in a zucchini chip? ›

There are 275 calories in 1 serving (134 g) of Grill'd Zucchini Chips - For One.

How many calories are in oven baked chips? ›

Calories in Oven Chips, Thick Cut, Frozen, Baked
DescriptionServing SizeskCal
Calories in Oven Chips, Thick Cut, Frozen, BakedChip (13g)21
Small portion (100g)161
Medium portion (165g)266
Large portion (240g)386

How many calories are in zucchini baked? ›

And, it's enough to get all of the nutritional benefits zucchini has to offer. One serving of roasted zucchini prepared as I have in this recipe provides 60 calories, 5 grams of carbohydrate, 1 gram of fiber, 4 grams of fat and 2 grams of protein.

How many calories are in dehydrated zucchini chips? ›

Calories in Dried Zucchini Chips
Calories31.9
Potassium460.2 mg
Total Carbohydrate7.8 g
Dietary Fiber2.6 g
Sugars3.2 g
8 more rows

Is fried zucchini healthier than french fries? ›

These Zucchini Fries are a great way to use up those extra vegetables. Plus, they're delicious, easy to make and a much healthier alternative to those greasy french fries.

Are oven baked chips healthier? ›

Baked chips offer less fat overall than regular chips, making them only slightly lower in calories, which will have a minimal impact on your overall calorie intake for the day. Moreover, both contribute very similar amounts of saturated fat and sodium.

Can I eat oven chips on a diet? ›

While this way is healthier than deep-frying, the added oil and seasonings used in some varieties can still contribute to the calorie and fat content. Many store-bought oven chips are high in salt, too and may contain other additives and preservatives that can be harmful to health when consumed in large amounts.

How many oven chips is one serving? ›

How much is one portion of potatoes? Nine oven chips.

Can I eat zucchini every day? ›

She recommends incorporating non-starchy vegetables, like zucchini, in at least two meals every day or in double or triple portions at dinnertime. As opposed to frying zucchini, Gans and Dr. Jampolis offer a number of healthy and tasty ways you can prepare this vegetable and incorporate it into your diet further.

Is baked zucchini good for you? ›

Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less.

How many calories are in 1 cup of cooked zucchini? ›

According to the USDA, a 1-cup (cooked) serving of zucchini contains: Calories: 27. Protein: 2 g.

Can you dehydrate zucchini in the oven? ›

Heat oven to 175 F (or heat a toaster oven to 150 F). If your appliances have the ability, you can even go as low as 120 F. My oven only goes to 175 F, so that's what I used. The higher the temperature, the more it cooks vs dries out the zucchini, but if you don't have a dehydrator, this is the next best method.

Is dried zucchini good for you? ›

Properties of dried zucchini

It is low in calories and contains provitamin A and vitamins C and B3. It is very rich in fiber.

Are dried veggie chips good for you? ›

Bottom line. Veggie straws and veggie chips aren't a bad snack choice, but they're not necessarily as healthy as their name implies. If you're looking for a healthier alternative to potato chips, you may be better off just choosing potato chips (and satisfying your snack cravings).

How many calories are in Zucchini Fries? ›

These fries are amazingly crisp-tender and healthy with just 135.4 calories.

How many calories are in battered fried zucchini? ›

Breaded Or Battered Fried Zucchini (1 cup) contains 26.5g total carbs, 24.5g net carbs, 29.1g fat, 6g protein, and 387 calories.

How many calories are in grilled zucchini chips? ›

Nutrition Information
Calories 275(1152 kJ)
Saturated Fat0.9 g4%
Carbohydrate36.2 g12%
Sugars2.3 g
Sodium430 mg19%
4 more rows

How many calories are in an average sized zucchini? ›

Zucchini nutrition facts

One medium zucchini has: 33 calories. 2 grams protein. 1 gram fat.

References

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