Low Carb Zucchini Fritters with Poached Eggs and Herbed Yogurt
There is something genuinely satisfying about a breakfast that looks fancy but comes together in under 30 minutes. These low carb zucchini fritters with poached eggs do exactly that. Crispy on the outside, tender in the middle, and topped with a silky poached egg whose yolk breaks into a golden pool over everything, this is the kind of morning meal that actually keeps you full until lunch. No blood sugar spike, no mid-morning slump, just steady energy and a plate that feels like a treat.
The fritters themselves are built for nutrition first. Instead of using plain white flour as a binder, this recipe uses a combination of almond flour and ground flaxseed. Almond flour keeps the carb count low while adding a subtle nuttiness, and the flaxseed brings an impressive hit of soluble fibre that supports digestion and heart health. Grated zucchini is the star of the show here. It is mild enough to let the other flavours shine, and when you squeeze out all that excess moisture properly, you end up with fritters that crisp beautifully in the pan rather than steaming into a soggy mess. A generous handful of chopped spring onions and fresh dill lifts the whole thing with a bright, herby note that pairs beautifully with egg.
Poaching eggs sounds intimidating but it really is one of those skills that clicks after a couple of tries. The key is fresh eggs and a gentle swirl in the water. Fresh eggs have a tighter white that holds together naturally, so they wrap around the yolk rather than spreading into wispy strands. A splash of white vinegar in the simmering water helps the protein set quickly, giving you that clean, compact shape every time. While the eggs poach, a quick herbed yogurt made from thick Greek yogurt, lemon zest, fresh mint, and a pinch of garlic brings a cooling, creamy contrast to the crispy fritters. It sounds like a lot of components but every element is simple on its own, and the whole dish comes together in one beautiful layered bite.
From a nutrition standpoint, this recipe delivers roughly 22 grams of protein per serving, which is impressive for a vegetarian breakfast. The combination of egg protein, Greek yogurt, and almond flour means you are genuinely fuelling your morning rather than just filling a gap. Total carbohydrates sit comfortably under 10 grams per serving, making this a solid choice if you are eating keto or simply trying to reduce refined carbs. The fibre from the zucchini, flaxseed, and almond flour helps slow digestion and keeps appetite steady. Compared to traditional fritter recipes made with plain flour and fried in large amounts of oil, this version cuts calories significantly while doubling down on nutrients. It is the kind of recipe you will come back to again and again, not because you have to, but because you genuinely want to.
Ingredients
- 2 medium zucchini (roughly 400g total, coarsely grated)
- 1 tsp fine sea salt (for drawing moisture from zucchini)
- 3 tbsp almond flour (blanched, finely ground)
- 1 tbsp ground flaxseed (also called flax meal)
- 2 tbsp grated Parmesan cheese (or nutritional yeast for dairy-free)
- 2 large eggs (for the fritter batter)
- 3 stalks spring onions (finely sliced)
- 2 tbsp fresh dill (roughly chopped, or 1 tsp dried)
- 1 tsp garlic powder
- 1 tsp black pepper (freshly ground)
- 1 tbsp olive oil (for frying fritters)
- 2 large eggs (fresh, for poaching)
- 1 tsp white vinegar (for poaching water)
- 80 g full-fat Greek yogurt (about 3 heaped tbsp)
- 1 tsp lemon zest (freshly grated)
- 1 tbsp fresh mint leaves (finely chopped)
- 1 small pinch garlic powder (for the herbed yogurt)
- 1 pinch salt and black pepper (to taste, for yogurt)
- 1 tsp extra virgin olive oil (to drizzle over finished dish)
- 1 pinch chilli flakes (optional, to serve)
Instructions
- 1
Grate the zucchini coarsely into a large bowl. Toss with half a teaspoon of salt and leave to sit for 5 minutes. This draws out the excess moisture that would otherwise make your fritters soggy.
Do not skip the salting step. It is the single most important thing you can do for crispy fritters.
- 2
Transfer the salted zucchini to a clean tea towel or piece of muslin cloth. Gather the edges and squeeze firmly over the sink, wringing out as much liquid as possible. You should end up with roughly 200g of dry grated zucchini.
Really put some effort into the squeezing. The drier the zucchini, the crispier the fritters will be.
- 3
Place the squeezed zucchini into a clean bowl. Add the almond flour, ground flaxseed, Parmesan, 2 eggs, spring onions, dill, garlic powder, and black pepper. Mix everything together until a cohesive batter forms. It should hold together when pressed.
If the mixture feels too wet, add an extra teaspoon of almond flour. If too dry, a small splash of water will bring it together.
- 4
While the batter rests for 2 minutes, make the herbed yogurt. Combine the Greek yogurt, lemon zest, chopped mint, a small pinch of garlic powder, salt, and black pepper in a small bowl. Stir well and set aside in the fridge.
This yogurt can be made up to two days ahead and stored covered in the fridge.
- 5
Heat the olive oil in a large non-stick frying pan over medium heat. Scoop heaped tablespoons of batter into the pan, pressing each one gently into a round patty about 1 cm thick. Cook in batches of 3 to avoid crowding the pan. Fry for 3 to 4 minutes per side until deeply golden and firm.
Resist the urge to move them too early. They need time to form a crust before they will release cleanly from the pan.
- 6
Transfer cooked fritters to a plate lined with kitchen paper and keep warm in a low oven at 100C while you cook the remaining batch and prepare the eggs.
- 7
Bring a medium saucepan of water to a gentle simmer, not a rolling boil. Add the white vinegar. Crack each fresh egg into a small cup or ramekin first. Create a gentle swirl in the water with a spoon, then slide each egg in from the cup. Poach for 3 minutes for a runny yolk or 4 minutes for a set yolk.
Using a ramekin gives you much more control over where the egg enters the water, reducing the risk of it spreading.
- 8
Remove the poached eggs with a slotted spoon and rest briefly on a folded piece of kitchen paper to absorb any water. To serve, place three fritters on each plate, add a generous spoonful of herbed yogurt, top with a poached egg, drizzle with extra virgin olive oil, and scatter chilli flakes if using.
Season the poached egg with a small pinch of flaky sea salt just before serving for the best flavour.
Nutrition per serving
285kcal
Calories
22g
Protein
9g
Carbs
18g
Fat
4g
Fibre
4g
Sugar
420mg
Sodium
Pro Tips
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Use the freshest eggs you can find for poaching. Fresh eggs hold together far better in the water.
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Squeeze the zucchini twice if you want extra crispy fritters. More moisture out means more crunch.
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A cast iron or heavy-based non-stick pan retains heat better and gives the fritters a more even golden crust.
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Do not overcrowd the pan. Fritters need space to crisp up, not steam.
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Season your batter generously. Zucchini is mild and the almond flour is subtle, so the seasoning carries the flavour.
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Let the fritter batter rest for 2 to 3 minutes before cooking so the flaxseed can absorb any remaining moisture and act as a better binder.
Frequently Asked Questions
Variations
- •
Spiced Moroccan Fritters
Add half a teaspoon each of ground cumin and smoked paprika to the fritter batter. Swap the herbed yogurt for a quick harissa yogurt by stirring a teaspoon of harissa paste into the Greek yogurt. The warmth of the spices pairs beautifully with the runny egg yolk.
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Cheesy Fritters with Smoked Salmon
Increase the Parmesan to 3 tablespoons and add a tablespoon of cream cheese to the batter for an extra rich, savoury fritter. Serve alongside the poached egg with slices of smoked salmon and a scatter of capers instead of the herbed yogurt.
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Dairy-Free Version
Replace the Parmesan with 2 tablespoons of nutritional yeast for a similar savoury depth without any dairy. Use a thick coconut yogurt or unsweetened cashew yogurt in place of the Greek yogurt for the herbed topping.
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Extra Green Fritters
Fold a large handful of finely chopped baby spinach and a tablespoon of frozen peas into the batter for an extra boost of iron, folate, and colour. This version looks stunning on the plate and adds another gram of fibre per serving.
Substitutions
- •Almond flour → Sunflower seed flour (Use a 1:1 ratio. Keeps the recipe nut-free, gluten-free, and low carb. The flavour is slightly more neutral.)
- •Parmesan cheese → Nutritional yeast (Use 2 tablespoons. Provides a savoury, umami flavour and keeps the recipe fully dairy-free.)
- •Greek yogurt → Coconut yogurt (Use a thick, unsweetened coconut yogurt for a dairy-free herbed topping with a slightly sweeter note.)
- •Fresh dill → Fresh flat-leaf parsley or chives (Both work well if you are not a dill fan. Chives add a gentle onion note that complements the fritters nicely.)
- •Ground flaxseed → Chia seeds, ground (Grind chia seeds briefly in a spice grinder and use in the same quantity. They bind just as effectively.)
🧊 Storage
Store cooked fritters in an airtight container in the fridge for up to 3 days. Reheat in a dry frying pan over medium heat or in an oven at 180C for 8 to 10 minutes until crispy again. Store herbed yogurt separately in a covered container for up to 2 days. Poached eggs are best made fresh, but can be stored in cold water in the fridge for up to 24 hours and gently reheated in simmering water for 30 to 60 seconds.
📅 Make Ahead
The fritters can be cooked in full and refrigerated or frozen. Freeze between layers of parchment paper in a freezer-safe container for up to 2 months. Reheat from frozen in an oven at 190C for 12 to 15 minutes. The herbed yogurt can be made up to 2 days ahead. Prepare the zucchini batter the night before if needed, cover, and refrigerate, but give it a stir before frying.
