Makes 3 servings (2 - 3 fritters per serve)
Cheesy gooey goodness combined with a side of feel-good veggies. I'm in! These Low FODMAP Cheesy Broccoli & Zucchini Fritters had us drooling.
What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?
Let's talk ingredients for a moment...
The batter is super simple all you need are eggs, low FODMAP milk, a drizzle of garlic infused oil and some gluten-free flour.
Here are the good bits: steamed broccoli, grated zucchini/courgette, and cheese. I LOVE cheese! You really can't beat a good cheddar but for my dairy-free friends low FODMAP vegan cheese works super well in these too (just watch out for sneaky FODMAPs).
To top the fritters we made a zesty dressing using mayonnaise, lime juice, and lime zest! Cos everything is better with a dip. If you wanted to make the dressing healthier you could swap in a lactose-free plain yoghurt. You could also swap in lemon if limes aren't in season.
Just remember that broccoli often gets a bad rap, but in terms of FODMAPs, broccoli florets are Low FODMAP and tummy friendly, just avoid the broccoli stalk.
SERVES 3 (2 - 3 fritters per serve)
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Check the vegan cheese does not include cashews, onion, garlic or coconut flour in the ingredients. Monash University recommends soy based vegan cheese if you can find it. Normal cow's milk-based cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Broccoli is low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More