Crispy on the outside and soft inside, these low FODMAP Courgette Fritters make a tasty light lunch, snack or starter. Paired with a minty (lactose-free) yoghurt dip, they’re ideal for hot days and gentle on your gut. They also freeze well, so a great time-saver.
Serves 2–3
Ingredients
For the fritters:
- 2 medium courgettes, grated
- 1 large egg
- 2 tbsp gluten-free plain flour
- 2 tbsp chives, chopped
- 2 tbsp feta cheese, crumbled
- Salt and pepper
- Olive oil, for frying
- Herbs for garnish – coriander or parsley
For the dip:
- 100g lactose-free Greek yoghurt
- 1 tbsp fresh mint, finely chopped
- Juice of ½ lemon
- Pinch of salt
Method
Place grated courgette in a clean tea towel and squeeze out excess moisture. You’ll be surprised at how much fluid comes out, but this bit will stop your fritters being soggy. Add to a bowl with the egg, flour, chives, feta, salt and pepper. Mix well.
Heat a little olive oil in a frying pan over medium heat. Drop spoonfuls of the mixture into the pan and flatten slightly. Cook for 3–4 minutes per side until golden brown. If freezing, allow to cool and then place on greaseproof paper. These can be layered for easy freezing.
For the dip, mix yoghurt, mint, lemon juice and a pinch of salt. Serve with warm fritters.
Add a few herbs, such as coriander or parsley to garnish. Light, fresh and satisfying – and naturally low FODMAP.
Tips
- Serve with wheat free pasta or rice
- Pair with low FODMAP Seeded Crispbread
- Coriander and cumin will give a different flavour to this dish
- If you enjoy these low FODMAP Courgette Fritters, then give these other tasty recipes a try: Low FODMAP Pad Thai or low FODMAP Roast Vegetable Curry
- Find a range of low FODMAP products on FODMarket
Change your life in just three sessions
Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
Read about previous client experiences and to help you decide if this is the right approach for you, see my webpage about IBS treatment.
