Zesty Oven Fried Vegetables

Total Time
Prep 20 mins
Cook 15 mins

This is one of my favorite ways to have veggies. Totally kid friendly (just go easy on the hot sauce.) They come out incredibly crunchy. I love to use broccoli, cauliflower and carrots.

Ingredients Nutrition

  • 12 cup corn flake crumbs
  • 2 tablespoons grated parmesan cheese
  • 14 teaspoon salt
  • 18 teaspoon garlic powder
  • 18-14 teaspoon ground red pepper (cayenne)
  • 1 egg white, slightly beaten
  • 1 tablespoon skim milk
  • 8 -10 drops hot pepper sauce
  • 3 cups assorted fresh vegetables (carrot, sweet potato and eggplant slices, cut 1/8 inch thick, or cauliflower and broccoli florets an)


  1. Line cookie sheet with foil; place in oven. Heat oven to 400°F.
  2. In small bowl, combine cornflake crumbs, parmesan cheese, salt, garlic powder and ground red pepper; mix well.
  3. In another small bowl, beat egg white, milk and hot pepper sauce until frothy.
  4. Dip each vegetable piece in egg white mixture then crumb mixture to coat evenly; place on waxed paper.
  5. Remove hot cookie sheet from oven. Spray foil with nonstick cooking spray. Place coated vegetables on spray-coated sheet.
  6. Bake for 8 to 12 minutes or until lightly browned and crisp-tender.
  7. If desired, serve with fat-free ranch salad dressing or pizza sauce.


Most Helpful

This was a bit of work, but I'm happy with it. I had to double the quantity of the crusting ingredients. The zip was right on for us, spicy but not too spicy. I used a chipotle-hot pepper sauce. We ate these as appetizers, and I used broccoli, sweet potato, mushrooms and green beans. I had to increase the oven time.

Chef Edlear August 18, 2008

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