Oh my goodness! Crispy Zucchini Fritters are easy to make, and a big hit with everyone! The spices are warmly complementary, and go perfectly with the recommended onion dip. They're even gluten free! And you want to know what else? No draining and squeezing out the zucchini! They are the epitome of fuss free!
Are zucchini fritters healthy?
While your average zucchini fritter isn't the most unhealthy food you can eat, it's also not going to do your health a lot of favors. My recipe is different. I designed it specifically to be heart healthy - which is also healthy in general!
Let's start with the zucchini. I've mentioned in other zucchini posts that it isn't over the top in the nutrition department. It does contain a notable amount of vitamin C, which is important, especially heading into the winter months. But zucchini's real claim to fame is its high water content, which also means low calorie content - great for weight management, which is great for heart health. It's low cost (especially if you grow your own), extremely common, and mostly neutral in flavor - meaning that it can be used in a wide variety of recipes, both savory and sweet!
I've jacked up the nutrition in this recipe by using buckwheat flour, which is a higher protein flour, along with being high fiber. Buckwheat flour is naturally gluten free also. Despite what its name suggests, it is not wheat at all, so it is an excellent substitute for wheat flour. Buckwheat flour has a bit of a nutty flavor, which goes nicely with the other ingredients.
Another way I've made these crispy zucchini fritters heart healthy is in what I've omitted. Many zucchini fritter recipes use ingredients like eggs, cheese, loads of salt, and sometimes even mayonnaise. If you're eating for your heart, too much of any of those won't be helpful! So I've used none of them, and instead I've used the zucchini's own juices and chia seeds to hold them together with the buckwheat flour, and a fantastic variety of herbs and spices to amp up the flavor (and the antioxidant power!). Heart healthy zucchini fritter perfection!
What to serve with zucchini fritters
Whether you're serving these healthy zucchini fritters as a snack, appetizer, or side dish with dinner, I've got some ideas for what else to serve!
- French Onion Dip
- Simple Hummus
- Plain Nonfat Greek Yogurt (tastes like sour cream without all the fat!) or yogurt dip
- Your favorite type of chutney
- Tossed salad
- Oven roasted (or pan fried) salmon or another cold water fish you like
- Rice or quinoa
- Guacamole
FAQs and Substitutions
Feel free! White onions, red onions, yellow onions, green onions, and shallots will all work just as well in this recipe! Use what you have.
If you don't need to eat gluten free, and you don't have buckwheat flour, whole wheat flour is a great alternative!
While I haven't tested this with another gluten free flour, I imagine it would work. This isn't a baking recipe that's relying on the flour for spongy texture. If you try it, let me know which flour you used, and how it turned out!
Technically, yes. But you won't get the crispiness, and they take quite a while to bake. If you want to, bake them at 400 degrees F for about 30-40 minutes, until they're browned and cooked all the way through. Flip them halfway through baking. I highly recommend the pan frying method though!
Soggy fritters are usually caused by too much liquid in the batter. In this recipe, we're careful to not add any liquid other than what the zucchini naturally releases, but sometimes they seem to be ultra juicy! Your batter should seem very thick, and if it doesn't add a little more flour until it does.
You also want to make sure your pan is searing hot before you add the batter. If the pan isn't hot enough, the fritters will just absorb the oil and become greasy and sometimes soggy instead of starting to cook right away. You'll also find your fritters probably sticking to the pan!
Finally, you may have made the fritters too thick. If the fritters are not thin enough, the outside will start to burn while the inside remains uncooked and doughy.
If your fritters are already cooked, and soggy, and can bake them in the oven at 400 degrees at 5 minute intervals until they aren't soggy anymore.
This could be because there isn't enough liquid in the batter to activate the binding ingredients. In this recipe, we use ground chia seeds (or flax seeds) with buckwheat flour and let the zucchini release its juices into it to create a nice, thick batter. This takes some time, which is why we allow the mixture to rest about 10 minutes before cooking. If you can still see dry ingredients after that time, add a bit of water until it's all uniform.
Yes! After you cook them, allow them to cool to room temperature, and individually wrap them in plastic wrap, making sure to keep as much air out as possible. Freeze completely for up to 6 months.
When you want to eat them, allow them to thaw completely. They can be reheated in a 450 degree oven for 5-7 minutes, or can be pan fried in a small amount of oil for a few minutes on each side - just long enough to reheat.
Technically you could heat them in the microwave, but they'll be soggy, and not crispy at all. I don't recommend this method.
If you do have any of your healthy zucchini fritters leftover, cool them completely to room temperature before placing them in an airtight container and refrigerate. It's important to cool them before sealing them in a container so condensation doesn't form in the container, which will make them soggy!
They can be reheated in a 450 degree oven for 5-7 minutes, or can be pan fried in a small amount of oil for a few minutes on each side - just long enough to reheat.
Technically you could heat them in the microwave, but they'll be soggy, and not crispy at all. I don't recommend this method.
Serve these gluten free, crispy zucchini fritters with my healthy French onion dip!
And if you're looking for more healthy ways to use up your zucchini, try out these popular recipes:
- Salt & Vinegar Zucchini Chips
- Cinnamon Cardamom Zucchini Pudding
- Zucchini Lasagna Rolls
- Easy Slow Cooker Ratatouille
- Mediterranean Veggie Kabobs on the Grill
Don't forget to let me know in the comments if you try Crispy Zucchini Fritters!
📖 Recipe
Crispy Zucchini Fritters
Crispy Zucchini Fritters are easy to make, and a big hit with everyone! The spices are warmly complementary, and go well with the recommended onion dip. They're even gluten free!
Ingredients
- 4 cups Grated Zucchini
- ½ teaspoon Salt
- ½ cup Buckwheat Flour
- ¼ cup Chopped Chives
- 1 tablespoon Ground Chia or Flax Seeds
- 2 Garlic Cloves minced
- ½ teaspoon Ground Cumin
- ¼ teaspoon Cinnamon
- Ground Black Pepper to taste
- 1 tablespoon Grapeseed Oil for pan frying.
Instructions
-
Place the grated zucchini in a large bowl, and sprinkle with the salt. Toss to coat.
-
Add all the remaining ingredients, and stir to combine everything together.
-
Let rest for at least 10 minutes (the zucchini will release its liquid, and the mixture will become the consistency of thick batter).
-
Heat a large skillet over medium-high heat.
-
Add the oil, and scoop ⅛th of the batter into the skillet and flatten into a thin circle (fritters that are too thick will burn on the outside while remaining raw on the inside).
-
Repeat until your pan is full. Work in batches if necessary.
-
Pan fry the fritters about 5-7 minutes on each side, until nicely browned and starting to crisp. Thinner fritters may take less time.
-
Remove from the pan onto a plate lined with paper towels until the rest are cooked.
-
Serve warm, with French Onion Dip, if desired.
Leave a Reply