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

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4.16 from 106 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 106 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? ›

275 Calories
Fat12.3 g
Carbs36.2 g
Fibre-
Protein3.5 g

What is the nutritional value of baked zucchini? ›

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 one baked chip? ›

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 in a cup of roasted zucchini? ›

Zucchini Nutrition

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

Are Zucchini Fries 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.

Is baked zucchini still healthy? ›

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.

What is the most nutritious part of a zucchini? ›

It contains vitamins and nutrients in its skin.

Instead of peeling your zucchini, the Oklahoma Nutrition Information and Education (ONIE) Project recommends considering leaving the skin on.

Is zucchini a carb or protein? ›

For each cup of chopped zucchini with skin, you will get 3.9 g total carbs, 2.7 g net carbs, 0.4 g fat, and 1.5 g protein, per the USDA. Plus, that same portion size offers an excellent source of vitamin C, with 22 milligrams (mg) per serving.

Why are oven chips so high in calories? ›

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.

Are oven baked chips healthier? ›

Baked chips have more carbohydrates, while regular chips offer significantly more potassium and vitamin C. That said, baked chips aren't necessarily healthier for you than regular chips, and both can be a part of a healthy eating routine.

What are the healthiest chips to eat? ›

When TODAY.com asked for healthy snack ideas, experts previously suggested these chip options:
  • Safe and Fair Popcorn Quinoa Chips.
  • Siete Sea Salt Tortilla Chips.
  • Splitz Original Crunchy Split Pea Crisp Snacks.
  • Pulp Pantry Jalapeño Lime Chips.
  • Hippeas Organic Sea Salt and Lime Chickpea Tortilla Chips.
May 2, 2024

What is one serving of zucchini? ›

Summer squash, includes skin, cooked, boiled, drained, without salt
Nutrition Facts
For a Serving Size of 1 cup, sliced (180g)
How many calories are in Zucchini? Amount of calories in Zucchini: Calories 27Calories from Fat 5.8 (21.6%)
% Daily Value *
How much fat is in Zucchini? Amount of fat in Zucchini: Total Fat 0.6g-
61 more rows

How many calories are in 1/2 cup of zucchini? ›

Zucchini, cooked from fresh (0.5 cup) contains 2.4g total carbs, 1.5g net carbs, 0.3g fat, 1g protein, and 14 calories.

How many calories and carbs are in a cup of zucchini? ›

Squash, summer, zucchini, includes skin, raw, 1 cup, chopped
Protein (g)1.5
Total lipid (fat) (g)0.22
Carbohydrate, by difference (g)4.15
Energy (kcal)19.84
Sugars, total (g)2.15
34 more rows

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 grilled zucchini chips? ›

There are 605 calories in 1 serving (294 g) of Grill'd Zucchini Chips - to Share.

How many calories are in an average sized zucchini? ›

Zucchini nutrition facts

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

How many calories are in a cup of chopped zucchini? ›

One cup raw, chopped zucchini (124g) provides 21 calories, 60% of which come from carbs, 25% from protein and 15% from fat. Zucchini is a low calorie, high-volume food.

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