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Zucchini Fritters Recipe (Healthy Alternative to Tater Tots!)

June 30, 2020 by Katie Wells
Table of Contents[Hide][Show]
  • How to Make Zucchini Fritters
  • Easy Zucchini Fritters Recipe
  • Zucchini Surplus?

Tater tots were a very occasional treat when I was growing up. (I confess, I loved them.)

The grated zucchini in these fritters mimics the texture of tater tots and is a great way to reinvent an old favorite in a healthier way. The zucchini gives them a nutritional boost that tater tots don’t have, and if you fry them in a little coconut oil or olive oil on the stove they have a nice crunch too!

How to Make Zucchini Fritters

Zucchini fritters are very simple to make. The most important step is squeezing the water out of the shredded zucchini before mixing in all the other ingredients. I sprinkle it with salt and let it sit for a few minutes then put it in a cheesecloth or reusable produce bag and squeeze.

After that I just mix in the rest of the ingredients and choose my cooking method. Sometimes I make them in a muffin tin in the oven and other times I make them into patties and fry them in a little coconut oil or butter on the stove. They’re more portable made in the muffin tin, but a little crispier fried on the stove.

These fritters reheat really well (especially the muffin tin ones) and are great topped with an over-easy egg for breakfast!

Also, I haven’t tried it, but I bet they’d work really well in a cast iron pie iron over the campfire. (Or  just in a skillet over the fire.)

Easy Zucchini Fritters Recipe

Katie Wells
These simple zucchini fritters are easy to make and a great alternative to hash browns and tater tots with an extra nutrient boost! 
3.7 from 23 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Side
Cuisine American
Servings 12 fritters
Calories 55 kcal

Ingredients
  

  • 2 medium zucchini (or 1½ cups frozen shredded zucchini, thawed)
  • 1 tsp salt
  • 1 small onion
  • 2 eggs
  • ½ cup Parmesan cheese (or almond flour, or 3 TBSP coconut flour)
  • ¼ cup almond flour
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1 tsp basil

Instructions
 

  • Preheat oven to 400°F.
  • Grease a baking sheet or muffin tin.
  • Grate the zucchini with a box grater or food processor.
  • Add the salt and squeeze very tightly with a towel to get the excess liquid out.
  • Put in a medium sized bowl.
  • Grate the onion and add to the bowl.
  • Add the eggs, Parmesan cheese, almond flour, and spices and mix until combined.
  • Put tablespoon size amounts of the mixture onto the baking sheet or fill the muffin tins ½ full.
  • Bake for approximately 18-20 minutes or until tops and sides are starting to brown.
  • Serve alone or with homemade ketchup. Can also pan fry in coconut oil for a crispier outer coating.
  • Enjoy!

Notes

Make your own ketchup!
Makes 12 muffin-size fritters or 24 tablespoon-size fried fritters.
Store in the refrigerator or freezer.

Nutrition

Serving: 2frittersCalories: 55kcalCarbohydrates: 3.3gProtein: 4.2gFat: 3gSaturated Fat: 1.3gCholesterol: 45mgSodium: 397mgFiber: 0.9gSugar: 1.4g
Tried this recipe?Let us know how it was!

Zucchini Surplus?

Zucchini plants are super producers. One plant will yield 6-10 pounds of zucchini per season. Sometimes I feel like I have more zucchini than I know what to do with, so I’ve found a lot of ways to incorporate it into summer entrees and sides.

Want other ways to use zucchini? Try these recipes:

  • Creamy Lemon Tarragon Zucchini
  • Gluten-Free Zucchini Bread Recipe
  • Hearty Italian Sausage Soup with Vegetables
  • Beef Zucchini Stir Fry

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Are you a zucchini fan? How do you prepare it? Share below!

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Category: Breakfast Recipes, Recipes, Side Dish Recipes, Snack Recipes

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (42 Comments)

  1. amy moore

    December 17, 2015 at 8:35 PM

    5 stars
    Thank you for your mission to help us “just moms” feed our family healthy foods on a budget. I’ve recently changed the way I eat and have been looking for ways to change the whole family. I used this recipe to make “veggie tots” with carrots too. Then I used them in place of tater tots in tater tot casserole. It was a homerun. Once I find a good substitute for cream of mushroom soup, I will have adapted the whole recipe! Thank you again.

    Reply
    • Wellness Mama

      December 18, 2015 at 2:02 PM

      https://wellnessmama.com/61566/cream-of-mushroom-soup/
      😉

      Reply
  2. juliana

    October 6, 2015 at 12:07 AM

    I’m confused as to how much almond flour to use if wanting to substitute the cheese? Thank you!

    Reply
  3. Theresa

    April 8, 2015 at 11:07 PM

    Do you have an egg substitute? Egg allergy 🙁

    Reply
    • Katie - Wellness Mama

      April 9, 2015 at 9:51 AM

      Just wrote a post on it: https://wellnessmama.com/37022/egg-substitute-for-baking/

      Reply
      • Theresa

        April 9, 2015 at 9:55 PM

        Excellent, thank you. I just found your website and super excited to explore more. I’m a busy working mom with 2 youngins in process of healing hashimotos. Thank you for your website

        Reply
  4. Lauren

    November 30, 2014 at 6:22 PM

    I made these tonight and they were so delicious!
    I doubled the garlic powder and used almond flour instead of Parmesan. I forgot to squeeze out the zucchini and once I saw my wet batter I decided I’d better fry them! I fried them in an electric skillet in butter and coconut oil, pressed them out really flat and though they were a little “fragile” They crisped up beautifully and were flippin’ delicious!!
    My husband LOVED them, and my daughter, Miss Picky, also enjoyed one!
    Thanks for another awesome recipe!

    P.S. Can’t wait for your cookbook to arrive! I got my shipping confirmation today! Hurrah!

    Reply
  5. Nicole

    February 7, 2014 at 1:25 PM

    Do you think frozen zucchini would work with this recipe and not be gushy? Thank you!

    Reply
  6. Ginger

    February 4, 2014 at 11:18 PM

    Made these tonight.. So good, thanks for all your recipes:-) I’ve made several now, all are yummy! ????

    Reply
  7. Ginger

    February 4, 2014 at 11:15 PM

    Made these tonight.. So good, thanks for all your recipes:-) I’ve made several now, all are yummy!

    Reply
  8. Pam King

    August 15, 2013 at 8:10 PM

    These were AWESOME!! LOVED them and can’t wait to make them again!!

    Reply
  9. Lisa

    March 7, 2013 at 9:17 PM

    Had these for breakfast with bacon and they are so delicious! Thank you!

    Reply
  10. Missy

    February 4, 2013 at 4:09 PM

    Do you refrigerate the leftovers or store them at room temp? Are they freezable?

    Reply
    • Wellness Mama

      February 11, 2013 at 9:19 PM

      Refrigerate or freeze usually…

      Reply
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