Low-Carb Veggie Fritters
These low-carb veggie fritters prove that a short ingredient list can still deliver big on flavour. The raw, freshly grated vegetables keep a lovely bite and bring plenty of nutrients straight to your plate. The recipe is easy to tweak to your taste, whether you fancy broccoli, a hit of curry or another favourite spice. They taste just as good cold as they do fresh from the pan, which makes them perfect for lunch on the go.
Ingredients
- 1 courgette, large; scoop out the watery core first if needed
- 4 carrots, about 500 g of grated vegetables in total
- 4 eggs
- 1 tbsp wheat bran
- 1 tbsp chia seeds
- 1 tbsp almond flour, or chickpea or lentil flour
- salt and pepper, to taste; go easy on the salt
- spices, such as curry powder or Italian herbs
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 155 kcal | 620 kcal |
| Carbohydrates | 10 g | 40 g |
| Protein | 9 g | 36 g |
| Fat | 8 g | 32 g |
| Fibre | 4 g | 16 g |
| of which sugar | 5 g | 20 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Finely grate the courgette and carrots, or use a spiraliser for pretty, fine strands. If the courgette has a very watery core, scoop it out first so the mixture doesn't turn too wet.
- Tip the grated vegetables into a bowl with the eggs, wheat bran, chia seeds and almond flour, and mix thoroughly. Season with pepper, a little salt and your chosen spices.
- Shape the mixture into even fritters and fry them in a little oil over medium heat until crisp and golden on both sides.
- Serve the veggie fritters hot. They go well with a piece of meat and some homemade herb quark. Cold, they make a great lunch on the go.
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Nutrition facts per serving (estimate)
| Calories | 155 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 9 g |
| Fat | 8 g |
| Fibre | 4 g |
| of which sugar | 5 g |
Frequently asked questions
Can I use other vegetables for these fritters?
Yes, the recipe is easy to adapt. Broccoli works well, for example: just lightly par-cook it and chop it into small pieces.
Why aren't my fritters holding together?
Usually it comes down to too much liquid in the vegetables. Scoop out the watery core of the courgette first, and gently squeeze out the grated veg if needed.
Are these fritters suitable for sensitive stomachs?
If raw vegetables don't sit well with you, briefly par-cook half of the grated mixture in the pan. This also helps the fritters hold together better.
How long do the fritters keep?
Well wrapped in the fridge, they keep for about 2 days. They taste just as good cold and are ideal for meal prep.
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