Low FODMAP Carrot & Corn Fritters
Ingredients
MAKE GLUTEN FREEServings:
(3 fritters per serve)Carrot & Corn Fritters
0.75
red bell pepper (deseeded & diced)
0.75
sweet corn kernels (frozen or fresh)
2
carrot (peeled & grated)
0.25
fresh chives (sliced)
2
fresh parsley
2
large egg
0.25
low FODMAP milk*
0.5
gluten free all purpose flour*
0.5
ground cumin*
1.5
paprika
Equipment
- large frypan
- grater
Low FODMAP Carrot & Corn Fritters
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, sweet corn has a low FODMAP serving size you can enjoy in the first phase of the diet. All you need to do is divide the recipe into the recommended number of servings. This works out to be three fritters per person.
Recipe last updated 25th July 2024.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(3 fritters per serve)Carrot & Corn Fritters
0.75
red bell pepper (deseeded & diced)
0.75
sweet corn kernels (frozen or fresh)
2
carrot (peeled & grated)
0.25
fresh chives (sliced)
2
fresh parsley
2
large egg
0.25
low FODMAP milk*
0.5
gluten free all purpose flour*
0.5
ground cumin*
1.5
paprika
Equipment
- large frypan
- grater
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
179
Fat
3.9g
Saturates
1.1g
Protein
7.1g
Carbs
29.2g
Sugars
7.3g
Fibre
3.2g
Salt
0.1g
Iron
1.8mg
Calcium
88.6mg
Calories
174
Fat
3.9g
Saturates
1.1g
Protein
7.1g
Carbs
28g
Sugars
6.6g
Fibre
3.2g
Salt
0.1g
Iron
1.8mg
Calcium
99mg
Calories
179
Fat
3.9g
Saturates
1.1g
Protein
7.1g
Carbs
29.2g
Sugars
7.3g
Fibre
3.2g
Salt
0.1g
Iron
1.8mg
Calcium
88.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Grate the carrots, deseed and dice the red bell peppers, and measure out the corn kernels. Finely chop the chives and parsley.
- 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 bell peppers, chives and parsley until well mixed. Season with salt and pepper.
- 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.
- Serve three fritters per person.
Buying Tips
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).
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.
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
