Global · snack
Crispy Pan-Fried Zucchini Fritters
Video by Natashas Kitchen on YouTube · Open on YouTube
- Vegetarian
- Dairy-free if you leave out the plain sour cream
- Nut-free
Contains: Gluten, Egg, Milk. Check labels on stock, sauces and spice mixes.
Mostly zucchini held together with egg and a little flour, pan-fried rather than deep-fried: about 220 kcal for four fritters with a spoon of sour cream, 6 g of protein, and a source of vitamin C.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Grate the zucchini on the large holes of a box grater, toss with 1 tsp salt in a colander and leave 10 minutes. 0:18
- Squeeze the zucchini as dry as you can with your hands or a cloth (you should have 3½–4 cups). The drier it is, the crispier the fritters. 0:40
- Stir in the beaten eggs and green onions. Mix the flour, ½ tsp salt, pepper and baking powder, add to the zucchini and stir until combined. 0:46
- Heat 2 tbsp olive oil in a large heavy pan over medium heat. Drop in heaped tablespoons of batter, flatten slightly and cook 3–5 minutes a side until golden. Add a little more oil between batches and lower the heat if they brown too fast. 1:10
- Serve warm, with a spoonful of sour cream if you like. 1:40
Tip. The video uses 1 cup flour; the cook later reduced it to ¾ cup (used here). Keep cooked fritters warm in a low oven between batches. Leftovers reheat well in a dry pan.
The method is a summary in our words — the video shows every step.
One portion (4 fritters) gives you 1 of 6
Where the energy comes from one serve
- Net carbs 30%
- Protein 11%
- Fat 59%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High32%
29 mg a serve, mostly from zucchini (94%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High25%
30 µg a serve, mostly from green onions (58%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High21%
11 µg a serve, mostly from all-purpose flour (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 Source16%
0.3 mg a serve, mostly from zucchini (87%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate Source14%
55 µg a serve, mostly from zucchini (66%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E Source12%
1.8 mg a serve, mostly from olive oil (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source11%
0.2 g a serve, mostly from zucchini (43%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source10%
480 mg a serve, mostly from zucchini (83%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B12 Source10%
0.2 µg a serve, mostly from eggs (80%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Show the other 6
Magnesium9%
36 mg a serve, mostly from zucchini (76%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc8%
0.8 mg a serve, mostly from zucchini (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A8%
69 µg a serve, mostly from eggs (36%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron7%
1.2 mg a serve, mostly from zucchini (50%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium4%
57 mg a serve, mostly from zucchini (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D2%
0.4 µg a serve, mostly from eggs (89%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.