Gluten Free Zucchini Fritters
When I’m pushed for time and need to create a meal that’s quick, healthy + purely delicious, I make zucchini fritters. What I love about these is that they not only taste great but they marry with so many of my favourite ingredients such as Persian feta, baby spinach, lemon + avocado. Enjoy them hot or cold - perfect for breakfast, picnics or take to work lunch boxes.
I love using zucchini when making healthy gluten free breads or lightly roasted ribbons layered into vegetable lasagne topped with fine grated parmesan or fresh made ricotta. My recipe for fritters also lends itself to the most delicious vegetable muffins or frittata and I scatter with ricotta or a little feta before I bake.
What makes it great:
The delicate creamy flavour of zucchini means you can enjoy them raw in salads or cooked such as in my low carb spag bol. Low in fat and carbs and a good source of protein + fibre that fills you up + keeps blood sugars steady, making zucchini a perfect food if you’re watching your weight.
500 g (17 1/2 oz) zucchini (summer squash/ courgette)
1 cup (150 g / 5 1/4 oz) green peas
1 bunch parsley chopped (60 g/ 2 oz)
1 bunch mint chopped (20 g / 3/4 oz)
4 spring onions, sliced
good pinch sea salt
generous grind of black pepper
zest from 1 lemon
3 eggs
½ cup (50 g/ 1 3/4 oz) almond meal (see notes on alternatives)
Grate the zucchini and place into a colander.
Sprinkle with a just little sea salt and mix through. (not too much salt just a nice pinch)
Sit for 10 minutes.
Squeeze out all the moisture from the zucchini with your hands – I like to grab handfuls and squeeze out as much liquid as I can.
Place the zucchini into a large bowl.
Add parsley, mint, peas, spring onion, pepper, lemon zest, eggs and almond meal or the other alternative flours if using.
Mix well until combined. At this stage it’s good to test cook a fritter to make sure it holds together well. Add a touch more almond meal or alternative flour if you need it.
Cook fritters in a pan over a medium heat in a little olive oil for 2 minutes each side or until cooked through.
Serve and Enjoy.
Makes 12 fritters
Nutritional info per fritter:
Protein: 4 g
Carbs: 2 g
Total fat: 4 g
Saturated: 0.8 g
Sodium: 121 mg
Fibre: 2 g
kilojoules: 253
Calories: 60.5
Notes on almond meal alternatives:
50 g of brown rice flour or chickpea flour can replace almond meal in this recipe.
2 tablespoons coconut flour can replace almond meal in this recipe
Additions to fritters:
Add 100 g grated feta
Serve fritters with the following:
Persian feta or Labna
Sumac roasted cherry tomato
Smoked salmon + lemon
Avocado + baby spinch + Salsa Verde
x
Contact Teresa Cutter
Yum, this sounds delicious! Can’t wait to make these, thank you.
These sound great! Would gluten free plain or selfraising flour work instead of almond flour? thank you
Can you please post a savoury muffin or loaf soon Teresa?
These are beautiful… I love them for lunch with a salad. Really good with a dollop of Chilli yoghurt (2 tbs Greek yoghurt mixed with 1/2 tsp Chilli flakes).
Mmm, will have to make these this week
If using frozen green peas, do you cook them before adding?
Hi Teresa,
There’s no mention of the peas in the method. Do we just throw them in with the mix?
Thanks,
Nicole
Made these for lunch today and they are a true winner.
Mixture was a little sloppy and fritters were hard to turn. Probably should have left zucchini for a bit longer to extract more water.
Nothing lost. Meal was great with salad, topped with lemon juice and a side of smoked salmon.
These fritters were delicious. I left out the peas so my daughter wouldnt complain. A little dash of sweet chili sauce on the side and I had an amazing lunch.
Hi Teresa,
These look great
Just wondering if they would work oven baked too?
I made these and they were YUMMY! Even my husband liked them! A good subsitute for potatoes or pasta in your evening meal. I also used chickpea flour instead of almond meal and they turned out fine…
Yes chickpea flour – lovely idea Peg….I will add it. xx
These are delicious Teresa!! Made them with rice flour and they held together very nicely (definitely agree you need to squeeze out as much water as you can from the zucchini!) Thank you for another beautiful recipe xx
These look yummo, I’m going to make them this week…will they freeze well?
thanks
Made these last night for brekkie this morning. Served w low fat ricotta, avocado & smoked salmon. Awesome! Thanks Teresa
Thanks Teresa, these are so yummy. I made them last night, and added them cold with my salad for lunch today. Delicious. Thank you xx
I made these last week and they were so nice! Mixture was perfect. I actually used rice flour so I could give them to my 10 month old son. He loved them too! Thanks. Always good to have something easy to make on the busy days
would these freeze well? for an easy lunch box time saver? they sound scrummy!
thanks
These are to die for!!! Just whipped them up for lunch and for hubby to take for work!! Definately will be adding this recipe to family friendly
xx
These were delicious and really quick to make – i doubled the recipe to feed 6 adults and 3 kids and served with steamed vegies sprinkled with toasted sesame seeds
Love these fritters !!! Cooked them in my sandwich press to save time , they came out perfect, cooked about 4 or 5 at the same time and didn`t have to add any oil!!
Love them!!!!! I spiced them up with a generous sprinkle of crushed chilli too.
Just wanted to say that your receipe ideas are fantastic! I’ve recently set myself the challenge of losing some wieght and your healthy/tasty receipes are far better than others i found! Thank you
!!
making these tomorrow for mondays lunch! could i freeze some after there cooked?
These are delicious!!
Have made a couple of your recipes now, and they have been winners. Thankyou for you sharing such healthy, nutritious, yummy and easy recipes.
Hi everyone – made these tonight – super easy to do – will be delicious with salsa or feta x
love these! I make them every week for lunch with some tomato chutney and feta salad – delicious – except I changed the peas for corn and they are amazing! xx
I finally got round to making these last week. Yum! Both myself and the husband thoroughly enjoyed these with some baked salmon fillet, and the kids had them just as they are with a simple yoghurt and lemon dressing. I’ll be making these on a weekly basis from now on. Thanks for another beautiful recipe.