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Gluten Free Zucchini Fritters

 

Zucchini fritters  G1-1423 copyWhen 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

 

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37 Responses to “Gluten Free Zucchini Fritters”
  1. Hayley says:

    Yum, this sounds delicious! Can’t wait to make these, thank you.

  2. Dee says:

    These sound great! Would gluten free plain or selfraising flour work instead of almond flour? thank you :)

  3. Lyf says:

    Can you please post a savoury muffin or loaf soon Teresa?

  4. 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 :-)

  5. Eva says:

    If using frozen green peas, do you cook them before adding?

  6. Nicole says:

    Hi Teresa,

    There’s no mention of the peas in the method. Do we just throw them in with the mix?

    Thanks,
    Nicole

  7. Jasmin says:

    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.

  8. Simone says:

    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.

  9. Sonja says:

    Hi Teresa,
    These look great :)
    Just wondering if they would work oven baked too?

  10. Peg says:

    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…

  11. Belinda says:

    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

  12. Beck says:

    These look yummo, I’m going to make them this week…will they freeze well?

    thanks :-)

  13. Gemm says:

    Made these last night for brekkie this morning. Served w low fat ricotta, avocado & smoked salmon. Awesome! Thanks Teresa

  14. Julie says:

    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

  15. Meaghan says:

    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 :-)

  16. tess says:

    would these freeze well? for an easy lunch box time saver? they sound scrummy!
    thanks

  17. Melissa Ryan says:

    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

  18. Jacinda says:

    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

  19. Vanessa says:

    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!!

  20. Fiona says:

    Love them!!!!! I spiced them up with a generous sprinkle of crushed chilli too.

  21. Jessica says:

    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 :) !!

  22. Anita says:

    making these tomorrow for mondays lunch! could i freeze some after there cooked?

  23. Regina says:

    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.

  24. Victoria says:

    Hi everyone – made these tonight – super easy to do – will be delicious with salsa or feta x

  25. Victoria says:

    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

  26. Felicity says:

    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.

  27. Irene says:

    Hi Teresa,
    I was wondering if I substituted the almond meal with coconut flour – would the zucchini fritter still be savoury ? Thanks !

  28. Sarah says:

    Good morning Teresa, after a friend posting so many pictures of your yummy recipes on her facebook page, I thought it was high time I checked your site out!
    These fritters look amazing and I can’t wait to try them! I just wonder if there is any alternative to using eggs?
    Thank you, Sarah.

  29. anita says:

    How many cups is 500 g of zucchinni? I don’t have a scale to weigh so I guessed three cups. The fritters did not hold together when I fried them. Any suggestions?

  30. Rachel says:

    Yum! Made these tonight with brown rice flour. Rather than squeezing out the liquid from the zucchini I dry fried it get rid of the liquid as this is what I always do when making zucchini slice etc. Yum!

  31. Rachel says:

    My 4 yr old declared them to be delicious! Used coconut flour for the first time, but thought it made them taste a bit dry. Will try a different flour type next time. great recipe!!

  32. Danielle says:

    Can you freeze these?

  33. Adele says:

    I make a batch of these every Sunday for the rest of the week. I have 2 for breakfast every morning with a squeeze of lemon and half an avocado. Best breakfast EVER!

  34. Leanne says:

    Hi Teresa love your recipes. How can I increase fibre in this recipe please :)

  35. Simone says:

    Delicious! I had to substitute with a bit of baby spinach, orange rind and wholemeal flour due to what I had in the house, but they were great. I would defintely make again. I also used the squeezed out zucchini juice in some zucchini soup I was making at the same time – basically the Teresa Cutter cauliflower soup recipe but with zuchinni. Stunning! It tasted like it had cream in it as I blitzed it pretty well in the thermomix.

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