Low-FODMAP courgette and carrot fritters

Low-FODMAP courgette and carrot fritters with egg, gluten-free oat flour and chives: fried until crispy in coconut oil and gently seasoned.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 280 kcal per serving
• Protein: 12 g
• Fat: 14 g
• Carbs: 24 g

Ingredients

• 2 organic eggs
• 2 carrots
• 2 medium courgettes
• 4 tbsp gluten-free oat flour
• 2 tbsp coconut oil for frying
• Sea salt and pepper
• 1 bunch of chives (green part only)
• 1 pinch of nutmeg

Method

You’ll need: frying pan · chopping board · knife · mixing bowl · grater

1. Coarsely grate the courgettes and carrots. Put the grated courgette in a clean tea towel and squeeze out thoroughly so the fritters don't turn soft later.
2. Finely snip the green part of the chives. Mix the grated veg with the eggs, gluten-free oat flour and chives in a bowl.
3. Season the mixture with sea salt, pepper and nutmeg. Leave it to rest briefly so the oat flour can absorb some moisture.
4. Heat the coconut oil in a large frying pan over a medium heat. Shape flat fritters from the mixture and add them to the pan in batches.
5. Fry the fritters until golden brown on both sides. Then drain briefly on kitchen paper.
6. Serve with lactose-free quark or unsweetened coconut yoghurt. Scatter with a little extra chives if you like.

Good to know

These fritters are simple, warm and really easy for every day. Golden brown outside, juicy inside – and pleasantly mild in flavour. They're just right on days when you want something uncomplicated.

Swaps

Gluten-free oat flour → buckwheat flour (also provides fibre and minerals). Coconut oil → ghee (heat-stable and full of flavour; contains milk). Lactose-free quark → lactose-free skyr (a little more protein). Chives → the green part of spring onions (similarly savoury, often a good fit for low FODMAP).

Allergens

Contains egg, and milk depending on what you serve with it (e.g. lactose-free quark); use oat flour labelled gluten-free. Good for children if mildly seasoned; in pregnancy, no concerns as long as the eggs are cooked through and the dairy is pasteurised.

Frequently asked questions

Are courgettes and carrots really low FODMAP?

The portion size matters more than the vegetable itself.

What's in eggs nutritionally?

Eggs provide protein as well as choline, selenium, vitamin B12 and riboflavin. Choline in particular is best known as a component of a normal diet.

Is gluten-free oat flour OK for a sensitive gut?

Oat flour labelled gluten-free is checked for contamination with other grains. Oats also bring soluble fibre, which people tolerate very differently.

Why is only the green part of the chives used?

Chives also bring a fresh flavour and small amounts of vitamin K.

Is coconut oil a good choice for this recipe?

Coconut oil is heat-stable and goes well with mild fritters. It's mostly saturated fat, so it's more a choice of flavour and cooking technique than a special source of nutrients.

Dairy-free recipes