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Zucchini Fritters with Dipping Sauce, gluten-free

By Jen

stack ’em up and eat those veggies

Finally, you can hit your veggie goals!

The struggle is real. I get it.

You know you should be eating more veggies.

You know you should be feeding yourself and your household more veggies.

You actually like vegetables, but you feel like you’re working way too hard “selling” veggies to your kids/spouse/partner/roomie.

This veggie-loaded Zucchini Fritter recipe is your answer to delicious veggies that you and your household will actually be excited to eat! They’re easy to prepare, and any extras are perfect for a quick reheat & eat anytime later in the week. In my house, we enjoy these fritters at any meal of the day, or even for a snack.

Keep the shredding step quick and easy by using a food processor! This is the one I use in my kitchen, and I love it.

But wait, there’s more!

Yes, more veggies. . . you can make these fritters with a variety of different veggies! It doesn’t have to be zucchini. This means you can use up all of those forlorn veggies in your fridge that have been, ahem, patiently waiting for you to finally eat them.

Building a meal with fritters

When adding these to a meal, I typically plate them with some additional protein (i.e. poultry, eggs & egg white scramble, Greek yogurt, seafood, tempeh, etc.), and little bit more slow carb such as fruit or a starchy veggie like squash or sweet potato. The fritter itself is, of course, a good source of non-starchy veggies, but also contains some slow carb (from the chickpea flour), a lil’ bit of protein (from the chickpea flour and the egg), and nourishing fat (from the avocado oil and the egg).

This meal combination works well for my needs, but please do what works for YOU. Your individual needs with regard to protein, carbohydrates and fat may vary, which means you might choose to build your plate differently than mine.

  • Add to your dinner or lunch plate for a delicious, filling, satisfying boost of veggies.
  • Add to your breakfast plate to start your day with some veggies (we love them plated with Trader Joe’s maple breakfast sausage on the side, and some Fage Greek yogurt and fresh fruit).
  • They are easy to pack up for a portable, balanced snack.

And if you have a garden and you are STILL trying to use up the last of your zucchini from this growing season, this is your ace in the hole. Just keep doubling the recipe until you’ve used up your last zucchini. That’s what I do!

Here’s the quick & dirty on this easy recipe: (full recipe below)

what you need:

  • shredded zucchini
  • a few dried herbs, salt
  • some flour (I used chickpea flour, which is a slow-acting carb, and also happens to be gluten-free. Experiment with whatever kind of flour suits you, honestly. It’s all good.)
  • egg
  • oil

what you do:

  • Shred zucchini, salt it, let it sit for a bit, and then wring it out.
  • Mix dry ingredients.
  • Add whisked egg, zucchini, and dry ingredients to bowl and combine.
  • Heat little bit of oil in skillet, and pan-fry mixture by the spoonful for a few minutes on each side.
  • That’s it. If you want to get extra about it, you can make a quick dipping sauce, too.
Print Recipe
Gluten-free Zucchini Fritters with Dipping Sauce
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
  • 1 lb zucchini shredded and pressed dry by wrining gently in clean kitchen towel (Shred with food processor or box grater. One pound of zucchini equals about 4 cups grated zucchini; or 2 cups of salted and squeezed zucchini)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 cup chickpea flour (Bob's Red Mill is my favorite.); Also known as besan flour, or experiment with flour of your choice
  • 1/2 tsp ½baking powder
  • 1 egg
  • 1 tsp kosher (or coarse) salt for grated zucchini
  • 1/4 tsp kosher (or coarse) salt to add to fritter mixture
  • ground black pepper
  • Avocado oil for pan frying
Dipping Sauce:
  • 1/2 cup Greek yogurt
  • ¼ avocado mashed (optional)
  • heavy splash of red wine vinegar or fresh lemon juice
  • salt and pepper, to taste
  • 1 garlic clove minced or pressed
  • salt and pepper
  • 1 garlic clove minced or pressed
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
  • 1 lb zucchini shredded and pressed dry by wrining gently in clean kitchen towel (Shred with food processor or box grater. One pound of zucchini equals about 4 cups grated zucchini; or 2 cups of salted and squeezed zucchini)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 cup chickpea flour (Bob's Red Mill is my favorite.); Also known as besan flour, or experiment with flour of your choice
  • 1/2 tsp ½baking powder
  • 1 egg
  • 1 tsp kosher (or coarse) salt for grated zucchini
  • 1/4 tsp kosher (or coarse) salt to add to fritter mixture
  • ground black pepper
  • Avocado oil for pan frying
Dipping Sauce:
  • 1/2 cup Greek yogurt
  • ¼ avocado mashed (optional)
  • heavy splash of red wine vinegar or fresh lemon juice
  • salt and pepper, to taste
  • 1 garlic clove minced or pressed
  • salt and pepper
  • 1 garlic clove minced or pressed
Instructions
  1. In a large bowl, combine shredded zucchini with 1 teaspoon kosher (or coarse) salt. Set aside for ten minutes.
  2. Wring out shredded zucchini by bundling it in a clean kitchen towel or cheesecloth and gently squeezing OR by pressing in a colander. Do not skip this step! This ensures the perfect texture fritters (instead of watery, soup-y batter that won't cook properly).
  3. Combine zucchini with remaining fritter ingredients.
  4. In a large, heavy skillet, heat oil over medium high heat (until gently shimmering). Plop batter by spoonful into heated oil. Gently smooth flat with spoon. Optional (but highly recommended): Place a spatter guard over the pan.
  5. Cook 3-4 minutes each side. (Reduce heat to medium as needed.)
  6. Place on a paper-towel lined plate or platter to cool slightly before serving.
  7. Optional: Combine dipping sauce ingredients. Serve on side, for dipping or drizzling.

Filed Under: Featured, Recipes Tagged With: gluten free, gluten-free, plant-forward, vegetables, veggies, zucchini

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).  Find out about more about me here, and how you can work with me!

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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! 🎉👏👏👏 The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! 👇
1️⃣ Practice a small change for a set period of time.
2️⃣ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3️⃣ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
👉Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
👉Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
👉 Sleep, rest, recover.
👉 Do what you can to manage stress.
👉 Move your body daily (walking is great!). Build your strength. #makesomemuscle
👉 Spend some time doing fun things that help you connect with yourself. #selfcare
👉 Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? 😉)
👉 Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. 😘

Which of these basics is your practice priority right now? How's it going?
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder📣. . . these un-sexy, SIMPLE basics ge Reminder📣. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
👉 Because all of these habits focus on *giving yourself what you need to thrive*. 🌱 

I invite you to try this:
👉Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (✨Start small, and add as you feel ready.✨)
👉TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
🤔How do I feel? 
🤔How am I performing, physically and mentally? 
🤔How is my energy?
🤔How do my clothes fit?
🤔How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
✔️feel sustainable
✔️ yield results
✔️ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
.
Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

👉By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.👈

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. 💕 (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat 🤷‍♀️)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

👉 You don't have to make fancy, fussy recipes.
👉 Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
👉 If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

✨For lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished ✨

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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'Tis the season for "Now just isn't a good time to 'Tis the season for "Now just isn't a good time to start". 😂 You, me, and everybody else are very susceptible to believing that it's just too dang hard to stick with *any* healthy choices right now (and that you'll revisit your health come January 1). 🤔

Well, I am here to help you bust that myth! 💥

👉Ditch that all-or-nothing thinking that's getting in your way! 

👉 Instead of saying "screw it", shift your mindset to Just Start. Focus on simple, tiny actions that feel like, "Yeah, I can get myself to do that." 

👉 Small, sustainable actions build the consistency that creates powerful, lasting results. Forget "go big or go home". (You've got enough life experience to know that approach doesn't work.)

👉 Remember that something is better than nothing.🙌💪 

What's one small thing you can do *today* to nurture your health? Drop a comment!

TWO STEPS TO GET YOU GOING: 

1️⃣
Name one action that:
✅ is a baby step toward a bigger (or more robust) habit or outcome you *really* want in your life, and aligns with what you value with regard to your health and/or your life.
✅ you actually have the ability to do
✅ feels actionable enough that you can get yourself to do it

2️⃣
Figure out:
✅ When & Where you will do this tiny action
✅ how long you will practice this tiny action

✨*TIP: stacking this new, tiny action onto an action or event that's already in your day can seriously boost your follow through.✨

For example:
👉When I'm waiting in the coffee shop line/school pick-up line/etc., I will spend one minute focusing on my breath. (Mindful moments matter! 😊) .

👉While I brush my teeth in the morning, I will hold a squat position to strengthen my body.

👉Before I return to my desk after lunch, I will move my body for five minutes (a lap around the building? Up and down the stairs? A lap or two around the office parking lot? Do whatever works for you.).

👉In the middle of dinner, I will put my fork down for at least two minutes and check in with whatever signals my body and brain are sending me.

What are your tiny actions today that are bridging you to the life you want to be living? 🌞

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#Juststart #tinyhabits #changeskills 
#holidays

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