Low FODMAP Carrot & Corn Fritters

Ingredients

MAKE GLUTEN FREE

Servings:

(3 fritters per serve)

Carrot & Corn Fritters

2   large egg
63   low FODMAP milk
70   gluten free all purpose flour*
0.5   ground cumin*
1.5   paprika*
240   carrot
1   red capsicums (large)
12   fresh chives
2   fresh parsley
127.5   sweet corn kernels (frozen or fresh)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • grater

Low FODMAP Carrot & Corn Fritters

Last updated Apr 8th, 2019

PREP IN 10 MIN
COOKS IN 20 MIN
SERVES 4
(3 fritters per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Lunch, Snacks, Vegetarian Options

These low FODMAP carrot and corn fritters are packed full of veggies and make a delicious lunch time snack! These fritters can be served hot or cold and the batter will last several days in the fridge.

FODMAP Note On Sweet Corn: According to Monash University fresh sweet corn is low FODMAP in 1/4 cup (43g) serves, however it does become high FODMAP in larger serves so portion size is important.  This works out to be three fritters per person. When choosing your sweet corn avoid buying canned sweet corn kernels as these are high FODMAP even in small serves.

 

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

(3 fritters per serve)

Carrot & Corn Fritters

2   large egg
63   low FODMAP milk
70   gluten free all purpose flour*
0.5   ground cumin*
1.5   paprika*
240   carrot
1   red capsicums (large)
12   fresh chives
2   fresh parsley
127.5   sweet corn kernels (frozen or fresh)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • grater

Nutrition per serve

    | |
Calories 187
Fat 4g
Saturates 1.1g
Protein 7.4g
Carbs 30.8g
Sugars 8.2g
Fibre 3.6g
Salt 0.1g
Iron 1.9mg
Calcium 89.8mg
Calories 182
Fat 4g
Saturates 1.2g
Protein 7.4g
Carbs 29.5g
Sugars 7.5g
Fibre 3.6g
Salt 0.1g
Iron 1.9mg
Calcium 100.1mg
Calories 187
Fat 4g
Saturates 1.1g
Protein 7.4g
Carbs 30.8g
Sugars 8.2g
Fibre 3.6g
Salt 0.1g
Iron 1.9mg
Calcium 89.8mg
    | | |
  1. Grate the carrots, deseed and dice the red capsicums, and measure out the corn kernels. Finely chop the chives and parsley.
  2. In a large bowl whisk together the eggs and low FODMAP milk. Then mix in the flour, paprika and cumin. Stir through the corn, carrot, red capsicums, chives and parsley until well mixed. Season with salt and pepper.
  3. Place a large non-stick fry pan over medium heat and spray with oil. Spoon 1/4 cup mixture per fritter into the pan. Cook four to six fritters at a time - flattening them slightly so they are not too thick. Allow to cook for 3 to 4 minutes per side, until golden brown and cooked through. Make sure you stir the mixture before cooking each batch.
  4. Serve three fritters per person.

Buying Tips

Buy a gluten free plain flour or gluten free all purpose flour. The one I 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.

Choose fresh sweet corn or frozen sweet corn kernels. Avoid buying canned sweet corn kernels as these are high FODMAP even in small serves.

Gluten Free Tips

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.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

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

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More