Low FODMAP Cheesy Broccoli & Zucchini Fritters
Ingredients
MAKE GLUTEN FREEMakes 3 servings (2 - 3 fritters per serve)
Cheesy Broccoli & Zucchini Fritters
185
broccoli (cut into florets)*
100
zucchini (grated, about 1 cup per batch of fritters)
57
colby, cheddar or vegan cheese (grated)*
70
gluten free all purpose flour*
0.25
salt
0.25
black pepper*
1
egg
3
low FODMAP milk*
1
garlic infused oil*
Zesty Lime Aioli
60
mayonnaise*
2
fresh lime juice
0.5
lime zest
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 3 (2 - 3 fritters per serve)
Cheesy Broccoli & Zucchini Fritters
185
broccoli (cut into florets)*
100
zucchini (grated, about 1 cup per batch of fritters)
57
colby, cheddar or vegan cheese (grated)*
70
gluten free all purpose flour*
0.25
salt
0.25
black pepper*
1
egg
3
low FODMAP milk*
1
garlic infused oil*
Zesty Lime Aioli
60
mayonnaise*
2
fresh lime juice
0.5
lime zest
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
310
Fat
17.2g
Saturates
5.8g
Protein
10.7g
Carbs
28.2g
Sugars
4.3g
Fibre
2.1g
Salt
0.5g
Iron
1.6mg
Calcium
224.9mg
Calories
274
Fat
13.6g
Saturates
3.6g
Protein
9.3g
Carbs
28.6g
Sugars
4.9g
Fibre
2g
Salt
0.7g
Iron
1.5mg
Calcium
185.7mg
Calories
310
Fat
17.2g
Saturates
5.8g
Protein
10.7g
Carbs
28.2g
Sugars
4.3g
Fibre
2.1g
Salt
0.5g
Iron
1.6mg
Calcium
224.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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!
Buying Tips
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.
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 onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Broccoli heads (these are also known as florets) are 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.
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.
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.
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: 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 alon... Read More
