Gluten Free Zucchini Fritters with Feta

By Lilian Dikmans

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These Gluten Free Zucchini Fritters with Feta make a satisfying, savoury breakfast or snack. You can serve them with poached eggs or just on their own, since they’re full of flavour. I like them with a dollop of natural yoghurt, plenty of fresh dill and a dusting of smoked paprika.

You usually need some sort of flour to hold fritters together. These Gluten Free Zucchini Fritters are made with buckwheat flour. Buckwheat flour is is a bit more nutritious than regular flour. It’s also gluten-free and is technically made from a seed, not a grain.

If you don’t need the fritters to be gluten-free, you can use plain, all purpose flour instead of the buckwheat flour. I have tested the recipe both ways and can’t tell much of a difference. Wholemeal wheat flour could also be used as a slightly more nutritious option than white wheat flour.

Gluten Free Zucchini Fritters with Feta
Frying the fritters

Ingredients for Gluten Free Zucchini Fritters with Feta

Zucchini: Grated zucchini, or courgette, is the base ingredients of the fritters. You want to squeeze out as much moisture from the grated zucchini as possible to avoid wet fritters, but the buckwheat flour also absorbs some of the leftover moisture. I’ve explained how I squeeze out grated zucchini in the recipe notes below.

Spring onion: Gives the fritters a flavour boost. I love the subtle sweet flavour of spring onions, or scallions. But you could use any onion finely chopped if you prefer.

Free-range eggs: To hold the fritters together. I also like to serve the fritters with an extra poached egg if I’m having them post-training. I haven’t tested the recipe with an egg replacement, but I would say that the eggs are essential here to bind the mixture.

Buckwheat flour: To give the fritters structure and absorb leftover moisture from the grated zucchini. You can use plain, all purpose flour if you don’t need the fritters to be gluten-free.

Ingredients for Gluten Free Zucchini Fritters with Feta
Zucchini, spring onions, free-range eggs, extra virgin olive oil, buckwheat flour, baking powder and feta

Baking powder: To lighten the texture of the fritters slightly.

Feta cheese: To be crumbled up and folded through the fritter batter. I love the burst of saltiness that you get from the crumbled up feta. You could use another cheese if you prefer or leave it out altogether for plain zucchini fritters.

Extra virgin olive oil: A small amount is added to the fritter batter for flavour. A little more is also used in the pan for frying. If your pan is not non-stick, just add some extra oil when frying to prevent sticking. You can use another oil or melted butter if you prefer.

Sea salt and black pepper: Essential for seasoning the fritters.

Light or dark buckwheat flour for Gluten Free Zucchini Fritters

I use light buckwheat flour, also in these Buckwheat Jam Thumbprint Cookies, which is made from hulled buckwheat. Dark buckwheat flour, on the other hand, is made from unhulled buckwheat.

Gluten Free Zucchini Fritters with Feta
Serve with natural yoghurt, fresh dill and smoked paprika

I’ve never actually tried dark buckwheat flour, but I imagine is has an earthier flavour and is perhaps heavier in texture when used in recipes.

However, most buckwheat flour available at supermarkets or at health food stores is light buckwheat flour. I buy mine from a health food store that stocks organic dry goods that you can buy in bulk per gram or kilogram. I’ve also seen buckwheat flour in the health food aisle of the major supermarkets in Australia.

Serves
8 x 8cm fritters

Prep time
15 mins

Cook time
15 mins

Ingredients

  • 1 large or 2 medium (300g) zucchini
  • 2 spring onions
  • 2 medium free-range eggs
  • 2 teaspoons extra virgin olive oil
  • 1/3 cup (50g) buckwheat flour
  • 1/2 teaspoon baking powder
  • 2/3 cup (80g) crumbled feta cheese
  • Sea salt
  • Black pepper
  • Extra olive oil or butter, for frying

To serve

  • Natural yogurt
  • Smoked paprika
  • Fresh dill

Method

  • 1
    Grate the zucchini and squeeze out as much moisture as possible (see notes below). Finely chop the spring onions.
  • 2
    Place the zucchini and spring onions into a large mixing bowl. Add the eggs, olive oil and a generous seasoning of sea salt and cracked black pepper. Beat well to combine.
  • 3
    Add the buckwheat flour and baking powder and fold everything together until just combined. Add the crumbled up feta and fold through.
  • 4
    Heat a little oil in a fry pan over a medium heat. Drop spoonfuls of the batter into the pan, using your spoon to flatten the mixture out and tidy up the edges. Fry for a minute or so until browned, then flip. I fry a few fritters at a time and keep them small to make them easier to flip.
  • 5
    Serve with dollops of natural yoghurt, fresh dill and a dusting of smoked paprika.

Notes

Any leftover fritters can be stored in the fridge for 1-2 days. They are best reheated in a dry fry pan to warm through.

To squeeze out excess moisture from grated zucchini, I lay out a few sheets of kitchen paper towel and grate the zucchini in a thin layer across the towel. Then I place a few more sheets on top and press down so the paper towel absorbs as much moisture as possible from the zucchini. You can leave the zucchini to sit uncovered for another 10-15 minutes to dry out further, or simply use it straight after squeezing.

Nutrition

Serving size: 1 fritter (when recipe made into 8 fritters)
Energy: 360kJ (86Cal)
Protein: 4.1g
Total Fat: 5.2g
Saturated Fat: 2.1g
Total Carbohydrate: 6.6g
Sugars: 1.4g
Dietary Fibre: 1.2g
Sodium: 148mg
Potassium: 197mg

Nutrition information is an estimate only. It may vary depending on the brand of ingredients used.

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