Gluten Free Zucchini Fritters Low Calorie with Herb Yogurt Dip
Some mornings call for something savoury, satisfying and genuinely good for you. These gluten free zucchini fritters hit every single one of those notes. They are golden and crispy on the outside, tender and herby on the inside, and light enough that you can enjoy three or four without any guilt at all. Each fritter clocks in at under 90 calories, making this one of the most practical low calorie breakfast options you can prep on a busy morning.
The secret to keeping these fritters both light and structurally sound without wheat flour is a combination of chickpea flour and a small amount of tapioca starch. Chickpea flour brings a natural nuttiness along with a solid hit of plant protein and fibre, which is exactly what makes these fritters so much healthier than traditional versions made with plain white flour. Tapioca starch adds that satisfying crispiness around the edges without adding significant calories. The zucchini itself is grated and thoroughly squeezed of excess moisture, which is the single most important step for getting that beautiful golden crust rather than a soggy, steaming pile. Do not skip this step. Seriously, squeeze that zucchini until your hands are tired.
Instead of loading these fritters with heavy cheese or sour cream, this recipe uses a small amount of crumbled feta alongside fresh chives, flat leaf parsley and a generous pinch of lemon zest. The feta adds a salty, creamy contrast without piling on unnecessary saturated fat. Two whole eggs and one extra egg white bind everything together while pushing the protein content higher, so you actually feel full for hours after breakfast. Served alongside a simple two ingredient herb yogurt dip made from fat free Greek yogurt and fresh dill, this meal delivers around 22 grams of protein per serving. That is a genuinely impressive number for a vegetable forward breakfast.
These fritters also meal prep beautifully. You can cook a full batch on Sunday, refrigerate them, and simply reheat them in a dry non-stick pan or air fryer during the week. They stay crispy when reheated properly, which is more than you can say for most fritter recipes. If you are feeding a crowd or just love having a solid breakfast rotation sorted, doubling the batch is absolutely worth it. Swap in different herbs depending on what you have, add a pinch of cumin or smoked paprika for a warmer flavour profile, or serve them over a small handful of rocket with a squeeze of fresh lemon. However you choose to eat them, these low calorie gluten free zucchini fritters are the kind of recipe that earns a permanent spot in your morning routine.
Ingredients
- 3 medium zucchini (approximately 600g total, grated)
- 3 tsp fine sea salt (for drawing moisture from zucchini)
- 2 whole eggs (large, free range)
- 1 large egg white (adds protein without extra fat)
- 90 g chickpea flour (also called gram flour, ensure gluten free certified)
- 1 tbsp tapioca starch (for crispiness)
- 60 g reduced fat feta cheese (crumbled)
- 3 tbsp fresh chives (finely chopped)
- 2 tbsp fresh flat leaf parsley (finely chopped)
- 1 tsp lemon zest (from one unwaxed lemon)
- 2 cloves garlic (minced or finely grated)
- 1 tsp black pepper (freshly ground)
- 1 tsp onion powder
- 1 tbsp olive oil (for frying, divided)
- 200 g fat free Greek yogurt (for the dipping sauce)
- 2 tbsp fresh dill (finely chopped, for the dipping sauce)
- 1 tsp lemon juice (for the dipping sauce)
- 1 small garlic clove (minced, for the dipping sauce)
Instructions
- 1
Grate the zucchini using the large holes of a box grater into a colander set over the sink. Toss with the fine sea salt and leave to sit for 10 minutes. This draws out the excess moisture.
Do not skip the salting step. Wet zucchini leads to soggy fritters that fall apart in the pan.
- 2
After 10 minutes, transfer the grated zucchini to a clean tea towel or several layers of paper towel. Wrap it up and squeeze as firmly as you can over the sink, extracting as much liquid as possible. You should end up with roughly 300g of squeezed zucchini.
Squeeze in two or three rounds, repositioning the towel each time. The drier the zucchini, the crispier your fritters.
- 3
Make the herb yogurt dip first so the flavours have time to develop. Combine the fat free Greek yogurt, fresh dill, lemon juice and minced garlic in a small bowl. Stir well, taste and adjust seasoning. Cover and refrigerate until serving.
The dip keeps well in the fridge for up to three days, so feel free to make a double batch.
- 4
In a large mixing bowl, whisk together the whole eggs and egg white until combined. Add the squeezed zucchini, chickpea flour, tapioca starch, crumbled feta, chives, parsley, lemon zest, minced garlic, black pepper and onion powder. Stir everything together until a thick, cohesive batter forms.
If the batter feels too loose, add one extra teaspoon of chickpea flour at a time until it holds its shape when scooped.
- 5
Heat half the olive oil in a large non-stick skillet over medium heat. Once the oil is shimmering, use a heaped tablespoon to scoop portions of batter into the pan, leaving space between each one. Gently press each mound down with the back of a spoon to form a disc about 1.5cm thick.
Cook in two batches to avoid crowding the pan. Crowding causes steaming rather than frying and you will lose that golden crust.
- 6
Cook the fritters for 3 to 4 minutes on the first side without moving them, until the edges look set and the bottom is deep golden brown. Carefully flip each fritter and cook for a further 3 minutes on the second side. Transfer to a plate lined with paper towel.
Resist the urge to flip early. If the fritter sticks when you try to lift it, it needs another 30 to 60 seconds.
- 7
Repeat with the remaining batter and the second half of the olive oil. Serve the fritters immediately with the chilled herb yogurt dip alongside.
A small handful of peppery rocket and a wedge of lemon on the side turns this into a complete breakfast plate.
Nutrition per serving
305kcal
Calories
22g
Protein
24g
Carbs
9g
Fat
5g
Fibre
6g
Sugar
480mg
Sodium
Pro Tips
- ✓
Squeeze the grated zucchini as dry as humanly possible. This is the single most important step for crispy fritters.
- ✓
Chickpea flour absorbs moisture as it sits, so if you make the batter ahead, it may thicken. Add a splash of water to loosen it back up.
- ✓
A cast iron skillet or heavy non-stick pan gives the most even heat distribution and the best crust.
- ✓
Keep finished fritters warm in an oven set to 100C while you cook the remaining batches.
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These are brilliant served over a small bed of rocket or baby spinach for a more filling breakfast plate.
Frequently Asked Questions
Variations
- •
Spiced Moroccan Fritters
Add half a teaspoon each of ground cumin, smoked paprika and ground coriander to the batter. Serve with a dip made from fat free Greek yogurt, a pinch of harissa paste and fresh mint.
- •
Dairy Free Vegan Version
Replace the eggs with two flax eggs (2 tbsp ground flaxseed mixed with 6 tbsp water, rested for 5 minutes). Omit the feta and add 2 tablespoons of nutritional yeast. Use plain unsweetened coconut yogurt for the dip.
- •
Corn and Zucchini Fritters
Fold 80g of thawed frozen sweetcorn kernels into the batter for natural sweetness and extra colour. Add a pinch of chilli flakes for contrast.
- •
High Protein Cottage Cheese Fritters
Replace the feta with 80g of low fat cottage cheese, drained well. This increases the protein content per serving by roughly 5 grams while keeping the calorie count similar.
Substitutions
- •Chickpea flour → Almond flour (Use the same quantity. Almond flour gives a slightly denser fritter with a nuttier flavour and a higher fat content, though it is still gluten free and low carb.)
- •Tapioca starch → Arrowroot powder or cornstarch (Both work equally well as a crispness booster. Use the same 1 tablespoon quantity.)
- •Reduced fat feta → Nutritional yeast (Use 2 tablespoons of nutritional yeast to keep the salty, savoury flavour while making the recipe fully dairy free and vegan friendly.)
- •Fresh chives → Spring onion greens (Finely sliced spring onion tops give a very similar mild onion flavour and work perfectly in this recipe.)
- •Fat free Greek yogurt → Plain unsweetened coconut yogurt (Makes the dip fully dairy free. The flavour is slightly less tangy, so add a little extra lemon juice to compensate.)
🧊 Storage
Store cooled fritters in an airtight container in the refrigerator for up to 4 days. Reheat in a dry non-stick pan over medium heat for 2 to 3 minutes per side, or in an air fryer at 180C for 4 to 5 minutes. This restores their crispiness far better than microwaving. The herb yogurt dip keeps in a sealed container in the fridge for up to 3 days.
📅 Make Ahead
You can grate and squeeze the zucchini up to 24 hours ahead and store it in the fridge in a sealed container. You can also mix the full batter and refrigerate it for up to 8 hours before frying. Cooked fritters reheat beautifully, making them ideal for Sunday batch cooking. The herb yogurt dip can be made 2 to 3 days in advance.
