Healthy Zucchini Flower Fritters Recipe

Name: Zucchini Flower Fritters
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 20 Chopped Squash Blossoms ((Or 2 cups, chopped)); 6 tbsp Coconut Flour ((or 1/4 cup and 2 tbsp)); 1/4 tsp Salt; 1/4 tsp Baking Powder; 1 tbsp Sugar (or date sugar, coconut sugar); 4 Eggs; 1/4 cup Unsweetened Oat Milk; 8 tbsp Salted Butter, Divided; 1/2 cup Whole Milk Greek Yogurt; 1/4 cup Mayonnaise; 1 tbsp Lemon Juice; 1/4 cup Champagne Vinegar ((option for white wine vinegar, rice wine vinegar or apple cider vinegar)); 1/4 cup Chopped Dill; 1/4 tsp Kosher salt; 1/4 tsp Cracker Black Pepper

by Sarah Harper MS, RD, LDN | Jul 21, 2022 | Breakfast, Lunch/Dinner, Recipe, Snack | 0 comments

How to make Zucchini Flower Fritters and Vegetable Fritters from with your leftovers. Perfect as an App, Side or with Breakfast!

Hi, I'm Sarah Harper. I am a Registered Dietitian Nutritionist who loves to cook, eat, and talk about food! Here at The Addy Bean, you'll discover an array of flexitarian recipes. My mission is to inspire and encourage others to eat and explore the world of plant-based foods!

Original Article Date: 6/13/21

Zucchini Flower Fritters!

Making Zucchini Flower Fritters is a fun way to utilize pancake batter and transform it into something completely different, versatile, and veggie-packed! I have squash blossoms/zucchini flowers coming out of my garden this year and they are producing buckets of beautiful flowers. So of course, I’ve been cooking with squash blossoms frequently!

I’ll be discussing how to serve up these yummy fritters, how to transform them from a zucchini flower fritter to a vegetable fritter, utilizing your leftover vegetables in the fridge, as well as some Sharper Nutrition tips!

How to Serve These Zucchini Flower Fritters

These savory Zucchini Flower Fritters are so delicate, buttery, and scrumptious. You can serve them up as a side dish, appetizer or for breakfast.

Side Dish: Serve up this recipe as is! Try pairing these fritters with my Strawberry Spinach Salad!

Appetizer: Cut the scoop size from 1/4 cup to 1-2 TBSP to make these fritters into a bite-sized finger food.

Breakfast: Pair this recipe with some fresh fruit and coffee for a fun take on breakfast! These fritters have 4 eggs which just sings, breakfast!

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Transform Leftover Veggies into a Fritter

You can transform any leftover veggies using this Zucchini Flower Fritters recipe as a foundation! All you need to do is swap out the 2 cups of squash blossoms with 2 cups of leftover veggies from your previous dinners.

Example

Monday: Roasted beets and carrots – leftovers from dinner.

Tuesday: Make vegetable fritters from the roasted beets, and carrots, then add some onions!

Some Divine Vegetable Combinations:

Broccoli + cauliflower rice
Spinach + Summer Squash
Carrots + Sweet potatoes

Sharper Nutrition Fix: Squash Blossoms/ Zucchini Flowers

Squash Blossoms or Zucchini Flowers are edible flowers produced by a squash or zucchini plant. They taste like a very mild squash, are slightly sweet, and do not taste like perfume like your typical edible flower.

These blossoms and flowers can be found at the farmer’s markets and in your garden! They are delicate and highly perishable and thus are typically not found in a grocery store. Refrigerator shelf life is 2-3 days if you are lucky. If you are using zucchini flowers for items like stir-fry or these fritters, they can last a little longer because if it’s a little wilted, I don’t care because I’m cooking them anyway!

Sharper Tip: Zucchini Flowers are low in calories but please note! This edible flower is battered and deep fried at most restaurants which more than quadruples the calories!

The Many Ways to Use Zucchini Flowers

Pizza topping
Stir-fry
Omelet/frittata/Quiche
Soup
Salad topper
Garnish
Stuffed, battered, and deep fried
Quesadilla filling
Pasta dish

Am I the only one whose mouth is watering here? Interested in learning more? Check out this article by Food & Wine – 5 Ways to Cook with Squash Blossoms.

Like this recipe and/or article?!

Make sure to check out my Post on Strawberries if you haven’t gotten the chance yet!

Also check out this other dessert like fruit beverage, Strawberry Muffin Smoothie.

Zucchini Flower Fritters

Sarah Harper MS, RD, LDN

For those gardeners with zucchini plants wondering, "What can I do with all of these zucchini flowers?", I have the perfect, easy, and delicious recipe. My Zucchini Flower Fritter recipe takes an easy coconut flour pancake batter and transforms it into a yummy side dish or appetizer the whole family will enjoy.

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Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 445 kcal

Equipment

1 Skillet
1 Large Mixing Bowl
1 Small Mixing Bowl
1 rubber spatula
1 Pancake spatula
1 Mason Jar
1 Set Measuring cups
1 Set measuring spoons

Ingredients

Dry ingredients

20 Chopped Squash Blossoms (Or 2 cups, chopped)
6 tbsp Coconut Flour (or 1/4 cup and 2 tbsp)
1/4 tsp Salt
1/4 tsp Baking Powder
1 tbsp Sugar or date sugar, coconut sugar

Wet Ingredients

4 Eggs
1/4 cup Unsweetened Oat Milk
8 tbsp Salted Butter, Divided

Dill Yogurt Sauce

1/2 cup Whole Milk Greek Yogurt
1/4 cup Mayonnaise
1 tbsp Lemon Juice
1/4 cup Champagne Vinegar (option for white wine vinegar, rice wine vinegar or apple cider vinegar)
1/4 cup Chopped Dill
1/4 tsp Kosher salt
1/4 tsp Cracker Black Pepper

Instructions

Fritters

Add and mix all the dry ingredients, except squash blossoms, to a large mixing bowl
Add eggs, oat milk and 4 tbsp melted butter to a small mixing bowl and mix.
Pour the wet mixture into the dry ingredients and mix, then fold in squash blossoms.
On a skilled melt the remaining 4 tsp of butter on medium to low heat. Pour 1/4 cup of batter mixture on to skillet for 1 fritter.
Cook for 3-5min then flip and cook for another 1-3min.
Once fritter is browned on both sides remove from skillet. Serve with desired dipping sauce, I recommend ranch or a homemade Dill yogurt sauce, see recipe notes.

Sauce

Add all sauce ingredients together in a mason jar and shake till combined.

Notes

Option to swap homemade dill yogurt sauce for a store bought ranch.

Sharper Tip: You can swap the squash blossoms for left over vegetables!

Nutrition

Calories: 445kcalCarbohydrates: 13gProtein: 10gFat: 39gSaturated Fat: 19gPolyunsaturated Fat: 8gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 231mgSodium: 690mgPotassium: 163mgFiber: 4gSugar: 6gVitamin A: 1400IUVitamin C: 7mgCalcium: 108mgIron: 2mg

Tried this recipe?Let us know how it was!

Sarah Harper MS, RD, LDN

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Healthy Zucchini Flower Fritters Recipe

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