Zucchini Fritters

These low-FODMAP zucchini fritters get their savory flavor from garlic-infused oil and parmesan instead of onion and garlic bulb, bound with a gluten-free flour blend.

Prep 20 min

Cook 15 min

Serves 4

Gluten-freeVegetarian

Ingredients

• 2 medium zucchini (about 450 g / 1 lb), coarsely grated
• 1 teaspoon salt, for drawing out moisture
• 2 large eggs, lightly beaten
• 1/2 cup (65 g) gluten-free 1:1 flour blend
• 1/3 cup (30 g) finely grated parmesan
• Green tops of 2 scallions (spring onions), thinly sliced
• 2 tablespoons chopped fresh dill or parsley (optional)
• 1/4 teaspoon black pepper
• 2 to 3 tablespoons garlic-infused olive oil, for frying (strained, with no garlic pieces)

Zucchini is low-FODMAP at about 65 g (1/3 cup) per serve and rises to moderate around 75 g, so keep to about two fritters per sitting. Check the Monash app for current tested serving sizes.

Instructions

Draw out the water

1. Toss the grated zucchini with the 1 teaspoon salt in a colander. Let it sit for 10 to 15 minutes to release its water.
2. Transfer to the center of a clean kitchen towel, gather the ends, and wring hard over the sink until the zucchini stops dripping. This step is what makes the fritters crisp.

Mix the batter

1. In a bowl, whisk the eggs, then stir in the flour, parmesan, scallion greens, herbs (if using), and black pepper.
2. Add the squeezed zucchini and fold until evenly coated. The mixture should hold together when pressed. If it feels loose, add another tablespoon of flour.

Pan-fry

1. Heat 2 tablespoons garlic-infused oil in a large nonstick or cast-iron skillet over medium heat.
2. Drop 2-tablespoon mounds into the pan and flatten each to about 1/2 inch thick. Do not crowd the pan.
3. Cook 3 to 4 minutes per side until deep golden and set in the middle. Add more oil between batches as needed.
4. Drain on a rack or paper towels and serve warm.

Tips & Substitutions

• Squeeze out every drop. Wet batter steams instead of crisping. After salting, wring the grated zucchini in a clean towel until it stops dripping.
• Dairy-free option. Swap the parmesan for 2 tablespoons of nutritional yeast, or leave it out and add an extra tablespoon of flour plus a pinch more salt.
• Check your flour blend. Some gluten-free 1:1 blends already contain xanthan gum. If yours does not and the fritters fall apart, add 1/4 teaspoon.
• Use the green tops. The green parts of scallions add a mild onion note without the fructans in the white bulb, and fresh dill or parsley brightens the batter.
• Bake instead of fry. Spoon mounds onto an oiled, lined tray and bake at 425°F (220°C) for about 20 minutes, flipping once, for a lighter version.
• Keep them warm. Hold cooked fritters on a rack in a 200°F (95°C) oven so they stay crisp while you finish the batch.

Why This Works

• Garlic-infused oil, not garlic. Garlic's fructans do not dissolve into oil, so the strained infused oil carries the flavor without the FODMAPs.
• Parmesan is a low-lactose cheese. Aged, hard cheeses like parmesan have very little lactose, so a modest amount fits the low-FODMAP diet.
• A gluten-free blend replaces wheat. Wheat flour is high in fructans. A rice- and starch-based 1:1 blend binds the fritters without them.
• Portioned zucchini. Monash lists zucchini as low FODMAP at about 65 g per serve, so keeping to a couple of fritters holds the fructan load in range.

Storage

Keep cooled fritters in an airtight container in the fridge for up to 3 days. Reheat in a dry skillet or a 375°F oven until crisp, since the microwave makes them soft. Freeze cooked and cooled fritters in a single layer, then bag for up to 2 months and reheat from frozen in the oven. Mind the two-fritter portion when serving from a batch.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.