Zucchini fritters
Grated zucchini bound with almond flour, parmesan and egg, pan-fried until golden.
- Hands-on
- 26 min
- Total time
40 min, show breakdown
- Prep 20 min
- Cook 14 min
- Clean up 6 min
- Pans
- 1
- Ingredients
- 9
- Cost/serving
- $2.70
Per serving
- Calories
- 423
- Protein
- 19 g
- Fiber
- 5.5 g
- Net carbs
- 9.3 g
- Fat
- 35 g
High in (% Daily Value per serving): Vitamin E 61%, Riboflavin (B2) 48%, Vitamin C 45%, Vitamin K 40%, Magnesium 29%, Vitamin B6 27%, Selenium 27%, Vitamin B12 24%, Calcium 21%, Folate 21%, Zinc 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already gluten-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 2 medium zucchini (400 g)
½ cup almond flour, blanched (56 g)
Same amount as: 120 mL.
4 tbsp parmesan, grated (20 g), finely grated
Same amount as: 60 mL.
1 large egg (50 g)
Same amount as: about 1 medium, about 1 jumbo.
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
- 2 medium green onions (30 g)
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
4 tbsp plain Greek yogurt, 2% (60 g), to serve
Same amount as: 60 mL.
1 tsp lemon juice (5 g)
Same amount as: 5 mL, ⅛ lemon squeezed from fresh lemons.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Makes about 8 fritters, 4 per serving. Cook 4 at a time in a 26 cm pan.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (326 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 423 | ||
| Total fat | 35 g | 44% | |
| Saturated fat | 5.8 g | 29% | |
| Cholesterol | 102 mg | 34% | |
| Sodium | 380 mg | 17% | |
| Total carbohydrate | 15 g | 5% | |
| Dietary fiber | 5.5 g | 20% | |
| Total sugars | 7.7 g | ||
| Net carbs† | 9.3 g | ||
| Protein | 19 g | 37% | |
| Vitamin D | 0.55 mcg | 3% | |
| Calcium | 278 mg | 21% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 851 mg | 18% | |
| Vitamin A | 92 mcg | 10% | |
| Vitamin C | 40 mg | 45% | |
| Vitamin E | 9.2 mg | 61% | |
| Vitamin K | 48 mcg | 40% | |
| Thiamin (B1) | 0.15 mg | 13% | |
| Riboflavin (B2) | 0.63 mg | 48% | |
| Niacin (B3) | 2.1 mg | 13% | |
| Vitamin B6 | 0.46 mg | 27% | |
| Folate | 84 mcg | 21% | |
| Vitamin B12 | 0.57 mcg | 24% | |
| Magnesium | 121 mg | 29% | |
| Zinc | 2.3 mg | 21% | |
| Selenium | 15 mcg | 27% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Grate the zucchini on the large holes of the box grater. Toss with the salt in a bowl. Wait 10 minutes.
Done looks like: A pool of green liquid at the bottom of the bowl. Squeeze the zucchini hard in a clean towel over the sink, a handful at a time.
Done looks like: Zucchini feels damp, not wet. About half the starting size. Slice the green onion thin. Grate or finely chop the garlic.
In a bowl, mix the zucchini, almond flour, parmesan, egg, garlic, green onion and pepper.
Done looks like: Holds together when pressed into a ball. Heat 1 tablespoon of oil in the pan on medium. Drop in 4 heaped spoonfuls. Press each flat to about 1 cm (⅜ in). Cook 3–4 minutes.
Done looks like: Deep golden underneath. Edges firm. Flip gently. Cook 3 minutes more. Move to a plate. Repeat with the rest of the oil and mixture.
Done looks like: Both sides golden. Middle firm, with no wet egg. Stir the lemon juice into the yogurt. Serve with the fritters.
Equipment
Box grater $10–20
What to look for
- Four sides, including a coarse side for cheese and vegetables
- Stable base that does not slide
Skip: Rotary graters. A box grater does more.
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Fritters fall apart | Zucchini not squeezed enough. | Squeeze harder. If the mix is still wet, add 1 more tablespoon of almond flour. |
| Burnt outside, soggy inside | Heat too high or fritters too thick. | Keep the heat at medium. Press them flat to 1 cm (⅜ in). |
| Too salty | Salted zucchini plus parmesan. | Taste the mix before cooking. Don't add more salt after squeezing. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 26 min, total 40 min. | 423 kcal 19 g protein 5.5 g fiber 9.3 g net carbs 35 g fat |
| Dairy-free | No parmesan, no yogurt, no lemon juice, add nutritional yeast. Also vegetarian. Hands-on 26 min, total 40 min. | 380 kcal 14 g protein 6.6 g fiber 8.3 g net carbs 32 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook until the middle is firm and no wet egg remains. Use Greek yogurt made from pasteurized milk.