Low-carb courgette fritters with herb quark

Low-carb courgette fritters with herb quark: crispy fritters made from courgette, egg, almond flour and cheese, served with fresh quark with chives, parsley and lemon.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 15 min
• Total time: 35 min
• Calories: 320 kcal per serving
• Protein: 18 g
• Fat: 20 g
• Carbs: 14 g

Ingredients

• 2 organic eggs
• 2 courgettes (about 500g)
• 1 small onion
• 1 garlic clove
• Lemon juice
• 3 tbsp almond flour
• 50g grated vegetarian hard cheese (Parmesan-style) or Gouda
• 250g low-fat quark
• Sea salt
• Sparkling water
• Coconut oil
• 1 bunch of chives
• Parsley

Method

You’ll need: frying pan · chopping board · knife · sieve · grater · spatula

1. Coarsely grate the courgettes, mix with sea salt and leave to stand in a sieve. Then put them in a clean tea towel and squeeze out thoroughly so the mixture isn't too wet.
2. For the herb quark, stir the low-fat quark with a little sparkling water, lemon juice, chives and parsley until smooth. Season to taste with sea salt and pepper.
3. Mix the squeezed courgette with the eggs, almond flour, grated hard cheese or Gouda, finely diced onion and garlic. Season with pepper and mix until you have a mixture you can shape.
4. Heat a non-stick frying pan and melt the coconut oil in it. Add portions of the courgette mixture, press them flat and fry over a medium heat until golden brown.
5. Carefully turn the fritters and finish frying them on the second side. Then drain briefly on kitchen paper to soak up the excess fat.
6. Serve the courgette fritters warm with the herb quark, scattered with fresh herbs if you like.

Good to know

When you want something savoury and light that still tastes properly good, these courgette fritters are a great choice. Golden brown outside, juicy inside, with a fresh herb quark on the side.

Swaps

Low-fat quark → Greek yoghurt (10% fat) or sheep's milk yoghurt (creamier, usually less processed) Hard cheese or Gouda → sheep's cheese or goat's cheese (full of flavour, goes well with courgette and herbs) Almond flour → coconut flour Coconut oil → clarified butter or olive oil (heat-stable, or a classic savoury flavour)

Allergens

Contains milk, egg and almonds (tree nuts); onion and garlic can cause discomfort for people with a sensitive gut. Suitable for children and in pregnancy, as long as the eggs are cooked right through and the dairy is fresh.

Frequently asked questions

What nutrients does courgette bring to this recipe?

Courgette is mostly water and provides smaller amounts of potassium, vitamin C and folate. There's also a little fibre, especially if you leave the skin on.

What's in eggs nutritionally?

Eggs provide protein as well as choline, vitamin B12, selenium and smaller amounts of fat-soluble vitamins. The yolk also naturally contains cholesterol.

What does almond flour bring?

Almond flour brings fibre, vitamin E and magnesium, but it isn't suitable for people with a tree nut allergy.

Why do quark and cheese work well here nutritionally?

Quark and cheese provide protein and calcium, and cheese usually also a little vitamin A and B12. Depending on the type, the cheese also raises the salt and saturated fat content.

Do onion and garlic agree with everyone?

Not always: both contain FODMAPs, fermentable carbohydrates that can cause wind or a feeling of pressure in the stomach in sensitive people. If you react to them, keep the amount small or leave them out.