Baked Zucchini Fritters: A Low-Carb Quick and Easy Meal

Baked zucchini fritters are one of my favorites. I love this dish because it’s low in carbs and packed with nutrition and protein.

The traditional zucchini fritter is made with flour and fried. Hands down, they are delicious! But, we wanted to take this recipe to the next level of healthy and still have it taste great. How are we doing that? Bake it and use almond flour to keep the fat content down and make it low glycemic for people with elevated blood sugar.

We’re adding a twist, rather than bake the zucchini fritters on a flat baking sheet, we’re using a muffin pan.

What are the Health Benefits of Zucchini?

Zucchini is nutritious, low in calories, and high in vitamins, minerals, and antioxidants. Here are some of the nutrients in zucchini, courtesy of the University of Rochester Medical Center:

• Protein (g) 1.5
• Total lipid (fat) (g) 0.22
• Carbohydrate, by difference (g) 4.15
• Energy (kcal) 19.84
• Sugars, total (g) 2.15
• Fiber, total dietary (g) 1.36
• Calcium, Ca (mg) 18.6
• Iron, Fe (mg) 0.43
• Magnesium, Mg (mg) 21.08
• Phosphorus, P (mg) 47.12
• Potassium, K (mg) 324.88
• Sodium, Na (mg) 12.4
• Zinc, Zn (mg) 0.36
• Copper, Cu (mg) 0.06
• Manganese, Mn (mg) 0.22
• Selenium, Se (mcg) 0.25
• Vitamin A, IU (IU) 248
• Carotene, beta (mcg) 148.8
• Vitamin E (alpha-tocopherol) (mg) 0.15
• Lutein + zeaxanthin (mcg) 2635
• Vitamin C, total ascorbic acid (mg) 21.08
• Riboflavin (mg) 0.18
• Niacin (mg) 0.6
• Pantothenic acid (mg) 0.19
• Vitamin B-6 (mg) 0.27
• Folate, total (mcg) 35.96
• Vitamin K (phylloquinone) (mcg) 5.33
• Folate, DFE (mcg_DFE) 35.96

Zucchini is also high in antioxidants like carotenoids and polyphenols that may help protect your cells from damage caused by free radicals.

Ingredients for Baked Zucchini Fritters

• 3 medium zucchini, grated and drained
• 4 large eggs
• 1/2 cup almond flour
• 1/2 cup crumbled feta cheese
• 1/3 cup chopped parsley
• 3 scallions, chopped fine
• 1 tsp of Kosher salt
• Salt and Pepper to taste
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Olive oil (for the muffin tins)
• Equipment: 1 12-cup muffin tin, greased with olive oil

How to Make Baked Zucchini Fritters

1. Heat the oven to 375. Prepare the muffin tin by brushing each cup evenly with olive oil. Set aside.
2. Use the large holes of a cheese grater to grate the zucchini into a colander. Mix with the Kosher salt and let sit for 30 minutes. After 30 minutes, squeeze aggressively to drain out all the water.
3. Add the eggs, oregano, paprika, parsley, and scallions to a large bowl and mix well. 
4. Stir in the almond flour, drained zucchini and feta cheese and mix gently with a rubber spatula.
5. Using a quarter-cup measuring cup, distribute the mix evenly among the 12 muffin cups. The batter should reach about halfway up.
6. Bake in the middle rack of the oven for 15 minutes or until the tops are dry to the touch and slightly springy. Watch carefully to make sure the bottoms don’t burn.
7. Remove from the oven and immediately loosen the cups from the sides of the tin with a small knife. Let cool for at least five minutes and gently remove the cups from the pan. Trick: Use a rubber-slotted spoon or spatula.
8. Serve immediately with your favorite cucumber dip (or use the cucumber yogurt dip recipe below).

Expert Tip for Baking Zucchini Fritters in Muffin Pans

Before putting the baked zucchini fritters mixture in the muffin pan coat the inside with olive oil. This helps get them out of the pan after baking.

Cucumber Yogurt Dip

Inspired by Greek Tzatziki, this recipe is delicious with zucchini fritters. Combine the following ingredients in a small bowl and refrigerate the dip until you’re ready to use it.

• 1 container Greek yogurt, full or low-fat
• 1/2 cup finely diced cucumber
• 1 t. lemon juice
• 1/2 t. kosher salt
• Pepper
• 1 t. chives

Traditional Tzatskiki is made with dill and mint, but I leave them out because I don’t like the taste of dill and the mint can be overpowering. Go ahead and add chopped fresh dill and mint to taste if you are a dill fan.

How long do zucchini fritters keep?

Zucchini fritters can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the on a baking sheet and bake them in a preheated 350-degree oven until they’re warm and crisp up.

Can Zucchini Fritters Be Frozen?

Sure, zucchini fritters can be frozen for up to 3 months. Place the fritters on a lined baking sheet and freeze until solid. Transfer the fritters to a freezer-safe container or bag and store them in the freezer.

Do you like Zucchini sticks? Try the delicious baked recipe!

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Nutrition facts are approximate. The nutrition facts above do not include the cucumber dipping sauce.

This post is not intended to substitute for medical advice or prescribed medication. Especially if you have special health needs or a special diet, consult a physician before undertaking any new diet or exercise plan.

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