Low FODMAP Cheesy Broccoli & Zucchini Fritters
Low FODMAP Cheesy Broccoli & Zucchini Fritters
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.
Ingredients
Make gluten free(2 - 3 fritters per serve)
Cheesy Broccoli & Zucchini Fritters
broccoli (cut into florets)
FODMAP
colby, cheddar or vegan cheese (grated)
FODMAP
gluten free all purpose flour
FODMAP
low FODMAP milk
FODMAP
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).
garlic infused oil
FODMAP
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 and discard 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.
Zesty Lime Aioli
mayonnaise
Gluten Free
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Chop and steam the broccoli, then mash. Grate the zucchini/courgette.
- Whisk together the egg, milk, and garlic infused oil. Mix through the flour, salt, and black pepper until thick and smooth. Then fold through the steamed broccoli, zucchini, and cheese.
- Heat a large frypan over medium heat. Add a drizzle of olive oil. Using a 1/4 cup measure scoop the batter and drop it into the frypan. Flatten each fritter with a spatular. Allow to cook for 3 to 4 minutes until golden brown on each side and cooked through. We cooked the fritters in two batches.
- In a small bowl whisk together the lime juice, zest and mayonnaise. Season with black pepper. Taste and add another squeeze of lime juice or a couple of drops of garlic infused oil as needed.
- Serve the Low FODMAP cheesy broccoli and zucchini fritters hot with the lime aioli. Enjoy!
- Freezer note: Freeze in an airtight container for up to 3 months. Just before serving, warm in the microwave for 30-40 seconds until heated through.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
Joanna Baker (APD)
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 alongsi... Read more
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