Healthy, Baked Zucchini Fritters (Vegan)
These flavourful and healthy zucchini fritters are made with nutrient-dense chickpea flour, and baked instead of fried so they’re super healthy. They have a light and crisp shelling and melting texture inside. Enjoy them as a snack, a sandwich filling or side dish.
Zucchini doesn’t get nearly enough praise for its crazy versatility – and its abundance. If you’ve ever grown zucchini, you know! These baked zucchini fritters are the perfect way to use up extra zucchini. It takes 4 cups of zucchini to make 6 fritters. So it can handle any zucchini surplus you’ve got on hand!
These fritters are vegan, gluten free and super healthy…all without sacrificing flavour. In fact, the combination of earthy cumin, with fragrant basil and lemon is totally swoon-worthy.
The texture is also special – the crust gets golden and crisp, while the inside is silky and literally melts in your mouth. I don’t know…I guess I’m pretty pleased with how these turned out, ha!
Health Benefits of Zucchini
There is no one right way to eat for every single person on the planet. However, eating more vegetables is the one constant that we can all depend on. When you eat more vegetables, you’re flooding your body with plant power.
- Vegetables increase your intake of filling high water, high fibre foods that keep you full and satisfied longer, elongating your blood sugar curve.
- The water content improves cellular hydration
- Vegetables help support optimal digestive function with their fibre.
- They also contain important anti-inflammatory phytochemicals along with vitamins and minerals to support cellular function.
Zucchini doesn’t get a lot of credit like the ‘superfoods’ kale or broccoli but it comes with plenty of its own benefits.
- It has ample amounts of vitamin A to support skin and immune health.
- Zucchini boasts plenty of energizing manganese, copper and magnesium.
- It contains small amounts of gut-soothing, microbiome-boosting soluble fibre.
- Zucchini is also rich in anti-inflammatory carotenoids…try to eat it with it’s dark-coloured skin whenever possible for the most benefits!
The Secret to Healthy Gluten-Free Zucchini Fritters
Many fritters are fried, which can be hard on irritable guts and it adds a lot of extra fat. Baking these fritters helps keep the fat content down and makes them lighter on digestion. What’s more, we have added a bunch of anti-inflammatory plants to boost nutrition. Garlic and green onions contain sulfur-based compounds which support liver health and fight inflammation. Ground flax contains omega 3 fatty acids; basil is packed with anti-inflammatory phytochemicals…and chickpea flour boosts protein and fibre.
Health Benefits of Chickpea Flour
If you’ve cracked open Eat More Plants Cookbook, you know how much I love chickpea flour. It’s high in protein and fibre: a half cup of chickpea flour contains 10g of protein and 10g of fibre. Many gluten free flours are little more than starch, which spikes your blood sugar and isn’t such a hot pick for an anti-inflammatory diet. It’s also really good for your gut health and your microbiome…chickpeas contain both insoluble and soluble fibres for better digestion. It also makes an excellent and absorbent base for these fritters.
More Zucchini Recipes
- Try this bright summer zucchini noodle pasta dish for dinner
- Get adventurous and add some zucchini to your green smoothie
- These zucchini muffins hit the spot for a healthy snack
I love eating these fritters as a snack or side dish with a nice tomato soup. They could also make a great brunch, as the base for a benedict or alongside a scramble. I totally recommend doubling the recipe!
Baked Zucchini Fritters with Lemon and Basil
Ingredients
- 4 cups grated zucchini
- 1 1/2 teaspoons salt, divided
- 3/4 cup chickpea flour
- 4 green onions, dark green parts only
- 1/4 cup warm water
- 1/4 cup fresh basil, chopped
- 1/4 cup extra virgin olive oil
- 2 tablespoons ground flax
- 2 cloves garlic, peeled and minced
- 1 lemon, zested
- 1 teaspoon baking powder
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- freshly cracked black pepper
Instructions
- Preheat oven to 425° Fahrenheit (220° Celsius) and prepare a baking sheet with parchment paper.
- Toss grated zucchini with 1 teaspoon (5ml) salt in a fine metal sieve, placed over a bowl or the sink. Let sit for 10 minutes so the zucchini releases water.
- In a small dish, mix ground flax with a 1/4 cup of warm water and set aside.
- Meanwhile, in a medium bowl, whisk together the chickpea flour, baking powder, cumin and remaining 1/2 teaspoon (2.5ml) salt. Then stir in green onions, basil, olive oil, garlic, lemon and black pepper.
- Rinse zucchini to remove excess salt, and gently squeeze handfuls of zucchini over sink to remove liquid and place squeezed zucchini in the bowl with the chickpea mixture. Add gelled flax to zucchini mixture and mix well to combine.
- Gently drop scant 1/2 cup of batter onto parchment lined baking sheet, pressing with fingers to form a 4 inch (10 cm) patty. Batter should yield 6 patties.
- Bake for 15 minutes, carefully flip and bake for 15 minutes more. Let rest on cookie sheet for five minutes before serving.
15 Comments on “Healthy, Baked Zucchini Fritters (Vegan)”
I made these healthy, baked zucchini fritters today for my loved ones and they were delightful! I never cooked with chickpea flour before and I love how using it bumps up the protein, fiber, and nutritional value of food! Now that I know this flour exists, I will be looking for more ways to use it. I paired these with fresh, wild halibut and steamed broccoli with EVOO and freshly cracked black pepper for our lunch. These savory baked zucchini fritters seem to be very versatile so we look forward to having them as a side to a lot of meals. Also, there was so much yummy flavor packed into these fritters!! The texture was light and crispy on the outside and creamy on the inside! Beautiful, healthy, and delicious recipe! Thank you, Desiree! 😁
Chickpea flour is seriously amazing, thank you Jordanna!
Oh my gosh – i didn’t rinse the zucchini (somehow didn’t read that step). They were saltier than intended! apart from that the flavour was lovely – lemon zest was a nice addition! Will have to make them again and rinse the zucchini!!
Oh no! Yes, an essential step…I’m so glad you like them 🙂
Why do you salt the zucchini to rid it of moisture, then rinse if with water and squeeze out the water? Can we skip the salt step and just squeeze the zucchini after we grate it?
You can absolutely try it that way – but the salting seasons the zucchini (even after excess is rinsed off) and changes the texture too!
Can I skip the oil?
Hi Lesley,
The oil does a lot for the texture and flavour of the recipe…perhaps substituting mashed avocado might work? I haven’t tried it though! If you do, please let me know how it goes 🙂
I am just posting five stars to go with my below comments! 🙂
I made these for dinner with zucchini and herbs from the garden. They look and smell delicious.
Thank you
Hi Belinda,
I am so glad you enjoyed them! They’re a fave around here for sure 🙂
These are great! a perfect way to use up zucchini. I like them cold too.
I am so glad you enjoyed them!!
Made these twice. Once for our family dinner and again for a celiac family member who was visiting minus the baking powder because wasn’t certain my baking powder was gluten free. They are amazing. I made mine a little smaller so I made 10.
I am so glad your family is enjoying them, Fran!!