Zucchini is one of my favourite low FODMAP vegetables because it’s so versatile and can be used in many different ways. When I see people asking in forums for suggestions on how to use zucchini, one of the most common answers given is zucchini fritters. Now I do rather enjoy zucchini fritters, however while zucchini is a low FODMAP vegetable, it’s only low FODMAP if you keep an eye on the portion size. This means that if you make zucchini fritters using a traditional recipe, you’re going to end up with too much zucchini (and fructans).
Let’s talk FODMAPs
There’s two ways to deal with this zucchini-FODMAP portion problem. Firstly, eat fewer fritters, which could work if you were serving zucchini fritters as an appetiser. But if you want to serve them as the star of your main meal, you’re going to need a different strategy, which leads to the second option… add another vegetable to the fritters to ‘dilute’ the zucchini (and the fructans), making the resulting fritters low FODMAP.
So that’s what I did. I halved the amount of zucchini in the fritters and replaced it with carrot. This substitution is actually quite interesting since the carrot gives a slightly sweet offset to the zucchini, while also adding a hint of colour. Plus, the addition of carrots improves the nutrient content since carrots are a good source of vitamin A (from beta carotene). And because one serving of fritters still provides substantial servings of both vegetables, you end up with one serve of carrots and one serve of zucchini per serving of fritters. That’s two full serves of vegetables for your day.
I quite like to eat these fritters with a simple sauce that’s essentially a lemony aioli. First, I started with a mayonnaise that doesn’t contain garlic. Then to keep it low FODMAP, I added garlic-infused olive oil to provide the garlic flavour that you expect with aioli. Lastly, I thinned it out with a dash of lemon juice, which also makes it a bit zesty.
Useful things to know about these zucchini fritters
They’re easy to make, but a little time consuming
These fritters are quite easy to make too, although a touch time consuming. Even though I used a large frying pan, I could only fit in 4 fritters at a time and so I had to cook 4 batches. But it’s not all bad. Pop on some music or a podcast to keep yourself occupied, or use the time to clean up the kitchen or do other types of food preparation.
Eat them hot, cold, or however you like
You can eat the fritters hot or cold, making them great for lunches. They also reheat very well and can be frozen for later use. I like to make a big batch and freeze them for later in portions. To reheat from frozen, place a paper towel on a large plate and spread out 4 fritters in a single layer on the paper towel. Cover with another paper towel and then microwave for about 2 minutes on high. The paper towels will absorb some of the moisture that’s released, which stops them from getting soggy.
They’re a good source of dietary fibre
Apart from these Zucchini and Carrot Fritters tasting delicious, they’re also a good source of dietary fibre, especially if you don’t peel the carrots. That can be really useful for some IBS sufferers who need a bit of extra fibre to help get things moving along.
A healthy recipe for Zucchini and Carrot Fritters with a lemon and garlic mayonnaise, which is low FODMAP, gluten-free and dairy-free.
Zucchini and Carrot Fritters
- 3/4 cup (105g) buckwheat flour
- 3/4 tsp gluten-free baking powder
- Salt and pepper, to taste
- 2 tsp dried oregano
- 260g grated zucchini – you will need 1 large or 2 small zucchini, but make sure you weigh the zucchini after washing and trimming it
- 260g grated carrots – you will need 2 medium carrots (keep the skin on to boost the fibre content)
- 2 large green onions, green tops only, thinly sliced
- 3 XL eggs, lightly beaten
- Olive oil for coating the pan
Low FODMAP Lemon and Garlic Mayonnaise
- 1/4 cup low FODMAP mayonnaise (see notes)
- 1 tsp garlic-infused extra virgin olive oil (see notes)
- 3 tsp lemon juice
- In a large bowl, mix the buckwheat flour, baking powder, salt, pepper and oregano. Add the grated zucchini and carrot, and the green onions, mixing well until the vegetables are coated in the flour mixture. Then add the eggs and mix well.
- Heat a large non-stick frying pan over medium heat and coat lightly with the olive oil. I like to wipe the pan with oil using a paper towel. Make the fritters by dropping rounded soup spoon dollops of mixture into the pan and spread them a little so they are fairly flat and round. I can easily fit 4 fritters into my large round frying pan. Cook the fritters for about 3-4 minutes on each side. Then repeat this process with the remaining mixture until all of the fritters are made, adding more oil to the pan if needed.
- Meanwhile, make the lemon and garlic mayonnaise by mixing all of the ingredients together in a small bowl.
- Serve the fritters with the mayonnaise. To make them a meal, serve with a green salad and add a protein source such as fried or poached eggs, pan-fried chicken or fish.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Make sure that you only use the green tops of the spring onions (scallions), since the white bits are high in fructans.
- Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.
- Some mayonnaise brands contain garlic (spices), so be careful of which one you choose. I use Hellmann’s Real Mayonnaise, which doesn’t contain garlic.
Low FODMAP Portion
- Serving Size: 4 fritters + 1/4 of the sauce