Golden Zucchini Fritters


by Marie Hemphill @mariehealthyhill

Are you looking for a tasty way to use zucchini that’s easy to whip up and packed with nutrients? Look no further! Zucchini fritters are your new go-to recipe. Whether you prefer them with eggs or without, these fritters are a delightful addition to any meal or a meal in itself. Let's dive into the health benefits, the recipe breakdown, and even throw in some fun zucchini facts!

Whether you're making zucchini fritters with eggs or without, you're in for a nutritious and delicious treat. Packed with vitamins and low in calories, zucchinis are a fantastic addition to any diet. Plus, with zucchinis in season, now is the perfect time to get creative in the kitchen. So grab your zucchinis and get frying—your taste buds and your body will thank you!  Bon appétit!


  • 2 medium zucchinis, grated
  • 1/4 cup gluten-free flour (such as a gluten-free all-purpose blend)
  • 2 large eggs, beaten OR 1 tablespoon chia seeds + 3 tablespoons water (chia egg)
  • 2 green onions, finely chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper (optional)
  • 1/4 teaspoon garlic powder (optional)
  • 1/4 teaspoon onion powder (optional)
  • 2 tablespoons grated Parmesan cheese (optional, for added flavor)
  • Olive oil or ghee for frying


  1. Prepare the Zucchini: Grate the zucchinis and place them in a colander with heavy pinch of salt. Let them sit for 10 minutes, then squeeze out the excess moisture using a kitchen towel or cheesecloth.
  2. Mix the Batter: In a large bowl, combine the grated zucchini, gluten-free flour, beaten eggs, green onions, salt, and optional black pepper, garlic powder, onion powder, and Parmesan cheese. Mix well. If batter looks too wet or soupy add a little bit more flour at a time until not.
  3. Fry the Fritters: Heat oil or ghee in a skillet over medium heat. Drop spoonfuls (use 1/3 cup for consistent portion and size) of the mixture into the skillet, flattening them slightly. Cook for 2-3 minutes on each side until golden brown.
  4. Serve: Drain on paper towels, sprinkle with salt and serve warm with a dollop of sour cream or yogurt.

Health Benefits of Zucchini

Zucchini is a nutritional powerhouse that brings numerous health benefits to the table:

  1. Low in Calories: One medium zucchini contains only about 33 calories, making it a great choice for those watching their calorie intake.
  2. Rich in Nutrients: Zucchini is packed with vitamins A and C, potassium, folate, and fiber.
  3. Hydration: With its high water content (over 90%), zucchini helps keep you hydrated.
  4. Antioxidants: The antioxidants in zucchini, including beta-carotene and lutein, help fight free radicals and reduce inflammation.
  5. Digestive Health: The fiber in zucchini promotes healthy digestion and can help prevent constipation.

When Are Zucchinis in Season?

Zucchinis are typically in season from late spring to early fall, making summer the prime time to enjoy this versatile vegetable. During this period, zucchinis are at their freshest, most flavorful, and often more affordable.

Fun Zucchini Facts

  • A Giant Surprise: Did you know the largest zucchini ever recorded was a whopping 8 feet 3.3 inches long? That’s taller than most people!
  • All in the Family: Zucchinis are actually a type of summer squash and belong to the same family as cucumbers and melons.
  • Flower Power: Zucchini flowers are edible and considered a delicacy in many cuisines. Try stuffing and frying them for a gourmet treat!

Low Histamine Friendly

Zucchini fritters are not only a delightful and nutritious snack but also a fantastic option for those following a low-histamine diet. By using egg yolk only or a chia egg as a binder, you can enjoy these golden, crispy fritters without worrying about high histamine levels. Egg yolks and chia eggs are generally considered low in histamines, making them suitable for individuals with histamine intolerance. So, indulge in these savory treats knowing they are crafted to be gentle on your system while delivering a burst of flavor and nutrition.

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