As someone who LOVES eating potatoes, I can firmly say that these zucchini fritters are a great way to get in some non-starchy vegetables and more green into your everyday life. These are crispy and easy to make, and use of that abundance of veggies that are coming in this time of year! These Zucchini Fritters are great as a quick breakfast, can serve as a side, or are a great snack to add to your rotation on any paleo, keto, or Whole30 diet. There is a vegan option for this recipe, although the fritters do not hold so well together as they do with eggs. It is still a tasty option that you will be glad you made!
There are many reasons to incorporate zucchini into your life. One huge reason I have worked more zucchini into my diet is because it is often very affordable, and is found all year long in the grocery store. I love putting it into my Sweet Potato Shepherd’s Pie, and have used it on the grill often like with my Shrimp Kebobs with Blueberry and Blackberry Vinaigrette.
Zucchini also offers a number of great health benefits and reasons as to why you should add it into your diet!
Some health benefits of eating zucchini
Zucchini is rich in fiber and water, making it a low calorie vegetable that can aid in digestive processes. Diets high in fiber are a key to a healthy digestive system, and can also be beneficial in maintaining a healthy weight. For many people struggling to control their blood sugar levels, a diet high in fiber helps slow the process of the body’s uptake of sugars. The two main types of fiber – soluble and insoluble fiber – both help regulate blood sugar levels, but in particular, insoluble fiber can reduce the risk of developing type two diabetes.
While insoluble fiber is beneficial for keeping your GI tract moving, soluble fiber is greatly beneficial for your microbiome. Soluble fiber works together with your good gut bugs – it serves as food for your gut, allowing them to produce short-chain fatty acids, or SCFAs. SCFAs may play a critical role in reducing inflammation in the GI tract, making zucchini a great addition to anyone suffering from IBS, Crohn’s Disease, or ulcerative colitis.
One last major benefit of incorporating more zucchini into your diet is the added bonus of zeaxanthin. Zeaxanthin, a type of carotenoid (yellow, red, or orange fat-soluable pigments found in fruits and vegetables), is a key component in eye health. Some research has suggested that diets high in zeaxanthin have reduced the risk of developing age related muscular degeneration, which is an age related loss of vision at the center of the visual field. Zucchini, along with other green leafy vegetables such as spinach, kale, and broccoli, all provide excellent sources of zeaxanthin that will help maintain eye health.
How to make Zucchini Fritters
These zucchini fritters are so easy to make! Now that you know all the added health benefits of adding more zucchini to your diet, these fritters should be a quick way to get that soluble fiber to make your gut happy, and that zeaxanthin to keep your eyes healthy!
There is also an option to cook these fritters in the Air Fryer to keep them lower calorie. The textures are different: frying them on the stove makes them crispy and oily like classic fritters, and cooking them in the Air Fryer gives a more chewy texture that is more comparable to a dense bread.
You don’t need much to put this recipe together. The ingredients include:
- eggs (can sub psyllium egg)
- cassava flour
- olive oil (not necessary if using Air Frying method)
I chose to use cassava flour for this recipe because of its tendency to form a gooey texture with water. You can certainly substitute coconut flour or almond flour, but the fritters might not stay together quite as well. If you’re new to this blog, I am gluten free, but you can certainly try to add regular flour as an option! Additionally, if you’d like a non-egg option for this recipe, I recommend a psyllium husk egg. To make a psyllium egg, combine 1 tbsp ground psyllium husks with 1/2 cup water. Allow it to sit for about 1-2 hours and a gel-like substance should form.
To make the Zucchini Fritters, first shred your zucchini using either a food processor or a cheese grater. Zucchini contain LOTS of water, so you’l need to squeeze out as much of the water that you can using your hands. Then placing the shredded zucchini on a paper towel, sprinkle it with salt and cover with another paper towel. Let it rest with the salt for about 15 minutes to allow even more of the water to drain.
Next, place the zucchini in a bowl with the eggs and cassava flour. Using a fork, mix everything until it is evenly combined. The dough should be sticky and hold together.
If making your zucchini fritters on the stove top, heat some oil over medium-hot heat. Once the oil is hot, add in a scoop of the zucchini mixture. It should immediately sizzle around the edges if the oil is hot enough. Allow the zucchini scoop to cook for a few minutes, pressing it down with a fork or spatula to make it flat. Flip the fritters once they are gold and crispy on the edges, about 3-5 minutes depending on the heat setting. Cook for another 3-5 minutes on the other side.
Place your cooked fritters on a paper towel to remove excess oil and enjoy!
If cooking your Zucchini Fritters in the Air Fryer, line the Air Fryer with parchment paper and place scoops of the zucchini mixture on top. Using a fork, press it down flat to promote even cooking and shorter cooking time. Place it in the Air Fryer at 370°F for about 15 minutes. You shouldn’t need to flip them once they are in the Air Fryer, but if you have an Air Fryer oven, you may want to move around the trays so that your top tray does not over cook.
You can enjoy these Zucchini Fritters in any way you like – topped with your favorite veggies, dunked in your favorite dip, or just eaten plain for a snack. Enjoy!
Zucchini Fritters (Whole30, Paleo, Keto, Vegan optional)
- Air Fryer (optional)
- 2 medium zucchinis
- 6 eggs
- 1 tsp salt
- 1/4 cup cassava flour
- 1/2 cup olive oil (If using Air Fryer, you do not need this ingredient)
- Shred your zucchini using a food processor or cheese grater.
- Using your hands, squeeze out as much water from the shredded zucchini as you can.
- Place the shredded zucchini on a paper towel. Sprinkle it with salt, and then place another paper towel on top. Allow it to rest for about 15 minutes.
- Once the zucchini has rested, remove the zucchini from the paper towels and place in a large bowl. Add in the eggs and cassava flour, and mix thoroughly.
- Heat a large skillet over medium heat. Add the olive oil and turn up to medium-high heat. Once the oil has heated, add a scoop of the zucchini mixture to the oil. It should bubble around the edges if the oil is hot enough. If using the Air Fryer, line the Air Fryer with parchment paper and add scoops of the zucchini mixture. Using a fork, press it down flat.
- Press the fritter down flat using a spatula or fork so that it has a thinner and wider shape. Allow the fritter to cook for 3-5 minutes, or until the edges are golden and crispy. Then flip and cook for another 3-5 minutes, and remove when golden brown. If using the Air Fryer, cook at 370°F for abut 15 minutes. You should not have to flip the fritters.
- Remove the fritters from the oil and set on a paper towel to remove any excess oil. Serve with your favorite dip, veggies, or as is. If using the Air Fryer, eat when cooled.