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Oil-free baked vegetable fritter
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
96
KCAL / 100G
Carbs
17.2g
· 70%
Protein
3.6g
· 15%
Fat
1.6g
· 15%
Fiber
2.5g
Vitamins
Vitamin A
280µg · 31% DV
B6
0.24mg · 14% DV
Vitamin C
12.5mg · 14% DV
B1
0.12mg · 10% DV
Minerals
Selenium
6.5µg · 12% DV
Phosphorus
79mg · 11% DV
Potassium ⭐
306mg · 9% DV
Sodium
185mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.48g
MONOUNSATURATED
0.55g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
Squeeze as much moisture as possible from the grated zucchini and potato before mixing. Shape the mixture into thin fritters, leave space between them, and bake on a preheated tray or baking paper.
Zucchini and potato release water after grating, especially when salt is added early. Drain and squeeze the vegetables well, add salt shortly before baking, and avoid leaving the mixture sitting for long.
Baked fritters do not absorb frying oil, so they have a lighter taste and texture. Fried versions are usually richer, darker, and more uniformly crisp on the outside.
An overly wet mixture, thick fritters, or an insufficiently hot oven can trap steam in the centre. Make smaller, flatter patties and bake until the surface is properly browned.
Garlic yogurt, tzatziki, a lemony salad, or tomato salad are practical pairings. A yogurt-based side adds protein, while salad adds freshness and makes the meal more satisfying.
Once cooled, keep cooked fritters in an airtight container in the refrigerator for 3 to 4 days. Reheat them in an oven or air fryer rather than a microwave for a better exterior texture.
Yes. Freeze the cooked, fully cooled fritters in a single layer first, then transfer them to a freezer-safe container or bag. Reheating them from frozen in the oven helps prevent them from becoming overly soft.
Egg helps bind the grated vegetables and flour so the fritters hold together during baking. It can be replaced with a flaxseed gel or a starch-based binder, but the finished fritters may be more delicate.
They contain egg and gluten, so people with egg allergy, coeliac disease, wheat allergy, or medically diagnosed gluten-related conditions should avoid the standard recipe. A gluten-free flour alone is not enough for coeliac disease unless cross-contact is also prevented.
They can work well for dinner when served with a filling side such as yogurt, legumes, eggs, or a substantial salad. On their own, they may be a lighter meal, particularly after a very active day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.