Paleo zucchini fritters easily baked on a sheet pan. Delicious healthy recipe for an easy courgette dinner to be served by itself and dipped in ketchup or topped with this non-fat Greek yogurt ranch dressing dip or topped on a salad ! Serve me up, baked not fried, please! Skip yogurt or use coconut yogurt for full paleo.
Summer is right around the corner and what better way to use up heart-healthy low calorie seasonal foods than in vegetables turned into pancake form that tastes ultra crispy and guilty!
The boys and I just planted pots of zucchini squash in our garden and they have tripled in size and their gorgeous yellowy/orange flowers have started to bloom! My green thumb does not quite have a track record of being successful so I am hoping this round will work for everyone's benefit. Dirt and soil that vegetables are planted in makes all the difference in their development and growth (just like us humans!). Planting seasonal vegetables and fruits in raised beds in organic soil will provide the most successful vegetable garden that you will totally prosper from along with watering them every day. Trust me, do not just dig up a hole in your yard to plant the seedlings you just spent $50 on because it will be well worth your money well spent.
Previously our family occasionally eats winter and summer squash in zucchini goat cheese pizza form, as crispy Parmesan chips, or chopped into crockpot tex-mex quinoa recipes but I wanted to take zucchini a step further.
I have been obsessed with making these healthy paleo zucchini fritters and even have a delicious paleo cauliflower recipe to share that is made very similar. Fritters, when baked rather than fried, tastes like they are crispy and fried but the key is to cook them a while to get out extra water and heat them at about 400 degrees.
My boys love, love, love this recipe for zucchini fritters and they eat them for dinner in place of fried foods. I could probably eat the whole sheet pan too because they are so healthy and packed with hearty vegetables and flax meal. I use flax meal to hold the patties together as flax meal is a great substitute for bread crumbs in recipes if you are doing The Paleo Diet.
Why is zucchini squash so good for you?
Zucchini squash has so many health benefits such as enhancing eye healthy, aiding to cure asthma, and is a great way to loose weight since they are low in calories! Courgettes have a high content of vitamin C, fiber, carbohydrates, protein and water.
Squash protects the body's cardiovascular system overall as it is rich in magnesium and vitamin C protects and keeps the heart strong.
What you need for making paleo zucchini fritters:
4 cups zucchini, shredded (about 2 large zucchini's)
1/2 cup white onion, diced
1/3 cup white mushrooms, diced
1 cup cauliflower rice
1/4 cup celery, diced
1 cup flax meal (works in place of bread crumbs)
3 eggs (binds food together)
2 teaspoons lemon juice
1/4 cup nutritional yeast
1/2 teaspoon garlic powder
2 teaspoons chili powder (salt free)
1 1/4 teaspoon pink Himalayan salt
1/4 teaspoon fresh black pepper
1 teaspoon cilantro, dry
1/4 teaspoon oregano, dry
Healthy Ranch Dip Recipe:
1 cup non-fat Greek yogurt
1 package of ranch dip powder (I like this Simply Organic Powder)
- Preheat the oven to 400 degrees F. Line a baking sheet pan with parchment paper. Shred the zucchini in a bowl or over a plate. In a small bowl whisk the eggs together. In a large mixing bowl add the zucchini, onion, diced mushrooms, cauliflower rice, celery, flax meal, lemon juice, nutritional yeast, eggs, garlic powder, Himalayan salt, black pepper, cilantro, oregano. Mix together well until fully combined.
- Using your hands form into 8 patties. They will be soft so form a ball in your hands then pat down on the baking sheet and squeeze the sides in. You should have 8 patties. Bake for 20 minutes then carefully flip the patty and press the top down slightly. Bake another 20-25 minutes until crisp.
- To make the ranch dip, in a small bowl mix together 1 cup of non-fat Greek yogurt with 1 packet of ranch dip powder mix.
- Serve zucchini patties right away with a side of the non-fat ranch dip.
Don't forget: If you are on the paleo diet skip the yogurt dip! I try to eliminate grains not cheese and yogurt in my diet so I love this combination served together.
Benefits of baked zucchini fritters not fried fritters:
- Baking frees up the kitchen! Just mix the ingredients in a bowl and form them into patties. Add them to a sheet pan and bake while you clean dishes, make dessert or prepare a fantastic side salad to go with! If you are not a vegetarian you might love pan searing or grilling up a few sausages as appetizers to go with (might I suggest dipped in Dijon mustard)!
- Much less calories! Baking and roasting vegetables reduces tons of fat because you do not need the extra oil for frying.
- Still crispy and sweeter vegetables! Roasted vegetable recipes always seem to have a sweeter flavor. That is because roasting brings out a natural sweetness in vegetables that you do not get when frying. But these baked paleo zucchini fritters taste crispy and crunchy just like if they were fried!
If you have any questions while making these or thoughts about them, don't forget to leave me a comment! I love hearing your words:-)
These baked zucchini fritters are a big hit in our house! I make them for the kids as vegetarian burgers (with paleo bread or gluten free bread) topped with cheese in place of fried foods like chicken fingers. They love to eat them with their sweet small hands dipped in ketchup.
Baked Zucchini Fritters
- 4 cups zucchini shredded (about 2 large zucchini's)
- 1/2 cup white onion diced
- 1/3 cup white mushrooms diced
- 1 cup cauliflower rice
- 1/4 cup celery diced
- 1 cup flax meal
- 3 eggs
- 2 teaspoons lemon juice
- 1/4 cup nutritional yeast
- 1/2 teaspoon garlic powder
- 2 teaspoons chili powder salt free
- 1 1/4 teaspoon pink Himalayan salt
- 1/4 teaspoon fresh black pepper
- 1 teaspoon cilantro dry
- 1/4 teaspoon oregano dry
- Ranch Dip:
- 1 cup plain non-fat Greek yogurt or plain coconut yogurt
- 1 package of ranch dip powder
- Preheat the oven to 400 degrees F. Line a baking sheet pan with parchment paper.
- Shred the zucchini in a bowl or over a plate and squeeze out any extra water. In a small bowl whisk the eggs together. In a large mixing bowl add the zucchini, onion, diced mushrooms, cauliflower rice, celery, flax meal, lemon juice, nutritional yeast, eggs, garlic powder, Himalayan salt, black pepper, cilantro, oregano. Mix together well until fully combined.
- Using your hands form into 8 patties. They will be soft so form a ball in your hands then pat down on the baking sheet and squeeze the sides in. You should have 8 patties.
- Bake for 20 minutes then carefully flip the patty and press the top down slightly. Bake another 20-25 minutes until crisp.
- Make the ranch dip: In a small bowl mix together 1 cup of non-fat Greek yogurt with 1 packet of ranch dip powder mix.
- Serve zucchini patties right away with a side of the non-fat ranch dip.
*recipe updated 5/7/17
|Amount Per Serving|
|% Daily Value *|
|Total Fat 14 g||22 %|
|Saturated Fat 3 g||14 %|
|Monounsaturated Fat 3 g|
|Polyunsaturated Fat 9 g|
|Trans Fat 0 g|
|Cholesterol 151 mg||50 %|
|Sodium 1878 mg||78 %|
|Potassium 1362 mg||39 %|
|Total Carbohydrate 67 g||22 %|
|Dietary Fiber 15 g||60 %|
|Sugars 11 g|
|Protein 29 g||58 %|
|Vitamin A||17 %|
|Vitamin C||72 %|