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Baked Flourless Oil-Free Zucchini and Carrot Fritter Calories
Oil-free, flourless baked vegetable fritter
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 piece (medium) of Baked Flourless Oil-Free Zucchini and Carrot Fritter (120 g) has 65 calories. That works out to 54 calories per 100 g. It contains 8.5 g of carbs, 4.1 g of protein, 1.8 g of fat and 2.2 g of fiber. Its 342 µg of Vitamin A covers 38% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
What is Baked Flourless Oil-Free Zucchini and Carrot Fritter?
A baked flourless oil-free zucchini and carrot fritter is a lighter oven-baked take on Turkish mücver, traditionally made with grated zucchini and often herbs. This version adds carrot and skips both flour and cooking oil; egg is commonly used to bind the grated vegetables. Mücver is a familiar home-style dish in Turkey, where recipes vary from household to household.
The fritters are tender and moist inside, with lightly browned edges. In Turkey they may be served at breakfast or tea time, or alongside yoghurt as part of a meal; they also work well as a light lunch or a side dish elsewhere. Their vegetable base makes them relatively light, with 54 calories per 100 g. Squeezing excess liquid from the grated vegetables helps them hold together, and a spoonful of plain yoghurt makes an easy accompaniment.
Baked Flourless Oil-Free Zucchini and Carrot Fritter Nutrition Facts
Selected: 100 g
54
KCAL / 100G
Carbs
7.1g
· 3% DV
Protein
3.4g
· 7% DV
Fat
1.5g
· 2% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 25% · Fat 24%
Baked Flourless Oil-Free Zucchini and Carrot Fritter Vitamins & Minerals
Vitamins
Vitamin A
285µg · 32% DV
B2
0.15mg · 12% DV
B12
0.28µg · 12% DV
B6
0.18mg · 11% DV
Minerals
Selenium
6.8µg · 12% DV
Phosphorus
74mg · 11% DV
Iodine
12µg · 8% DV
Potassium ⭐
228mg · 7% DV
How Nutritious Is Baked Flourless Oil-Free Zucchini and Carrot Fritter?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Baked Flourless Oil-Free Zucchini and Carrot Fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Flourless Oil-Free Zucchini and Carrot Fritter
To burn the 54 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Baked Flourless Oil-Free Zucchini and Carrot Fritter Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Flourless Oil-Free Zucchini and Carrot Fritter Contain Allergens?
Contains these allergens:
Which Diets Is Baked Flourless Oil-Free Zucchini and Carrot Fritter Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Flourless Oil-Free Zucchini and Carrot Fritter Fat Profile
SATURATED
0.46g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Frequently Asked Questions About Baked Flourless Oil-Free Zucchini and Carrot Fritter
What ingredients go into a baked flourless oil-free zucchini and carrot fritter?
A baked flourless oil-free zucchini and carrot fritter is typically made with grated zucchini, carrot, eggs, and seasonings such as herbs, pepper, or garlic. The egg helps bind the vegetables, while squeezing out excess moisture keeps the mixture from becoming loose.
Why does a baked flourless oil-free zucchini and carrot fritter turn soggy?
A baked flourless oil-free zucchini and carrot fritter often turns soggy because zucchini releases a lot of water as it cooks. Squeeze the grated vegetables thoroughly before mixing, and leave space between portions so steam can escape in the oven.
How can you make a baked flourless oil-free zucchini and carrot fritter crisp?
For a crisper baked flourless oil-free zucchini and carrot fritter, remove as much liquid as possible from the grated vegetables and spread the mixture in thin portions. Bake on parchment with space around each fritter, then let it brown before turning.
Do you need to peel zucchini for a baked flourless oil-free zucchini and carrot fritter?
No, you do not need to peel zucchini for a baked flourless oil-free zucchini and carrot fritter. The skin is edible and softens during baking; wash the zucchini first and trim off the ends. Peeling is mainly a preference if you want a smoother appearance.
What can replace eggs in a baked flourless oil-free zucchini and carrot fritter?
A flax egg can replace the egg in a baked flourless oil-free zucchini and carrot fritter, though the fritters may be more delicate. Mix ground flaxseed with water and let it thicken before adding it; squeeze the vegetables especially well to help the mixture hold together.
Can you cook a baked flourless oil-free zucchini and carrot fritter in an air fryer?
Yes, a baked flourless oil-free zucchini and carrot fritter can be cooked in an air fryer. Shape the mixture into small, thin portions and cook them in a single layer; avoid overcrowding, since trapped steam can soften the outside.
What dip goes well with a baked flourless oil-free zucchini and carrot fritter?
Garlic yogurt is a classic dip for a baked flourless oil-free zucchini and carrot fritter. Tzatziki, herbed yogurt, or a lemony tahini sauce also works well, especially when the fritters are served as a snack or part of a light meal.
Can you prepare a baked flourless oil-free zucchini and carrot fritter mixture ahead of time?
It is better to prepare a baked flourless oil-free zucchini and carrot fritter mixture just before baking. Grated zucchini continues releasing water as it sits, which can make the mixture watery; for a make-ahead option, grate and squeeze the vegetables, then store them separately.
Can you freeze a baked flourless oil-free zucchini and carrot fritter?
Yes, you can freeze a baked flourless oil-free zucchini and carrot fritter after it has cooled completely. Freeze the portions in a sealed container with parchment between layers, then reheat them in an oven or air fryer to restore some crispness.
How should you reheat a baked flourless oil-free zucchini and carrot fritter?
Reheat a baked flourless oil-free zucchini and carrot fritter in an oven or air fryer until warmed through. These methods help the exterior firm up again; microwaving is quicker but usually leaves the fritter softer.
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Nutrition data compiled from USDA FoodData Central and scientific sources.