Name: Keto Courgette Fritter
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 large courgette (320g/11.3 oz); 65g (2.3oz or ½ cup) almond flour; 60g (2oz or ½ cup) grated goat's cheese (hard cheese); 3 eggs; 1/2 tsp celtic salt; 1 tsp turmeric powder; 1 stalk spring onion; 1 clove of garlic; 1 tsp coconut oil; 1 pinch of black pepper

Keto Courgette Fritter

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Delicious, healthy, keto-friendly, low-carb-friendly and gluten-free vegetarian fritters that are super easy to make.

Ingredients

1 large courgette (320g/11.3 oz)
65g (2.3oz or ½ cup) almond flour
60g (2oz or ½ cup) grated goat's cheese (hard cheese)
3 eggs
1/2 tsp celtic salt
1 tsp turmeric powder
1 stalk spring onion
1 clove of garlic
1 tsp coconut oil
1 pinch of black pepper

Instructions

Finely mince the garlic and set aside for 10 minutes
Finely grate the courgette and thinly slice the spring onion, add 1/2 teaspoon of salt and set aside for 10 minutes to draw out the moisture, then strain through a sieve.
Whisk the eggs in a bowl, add turmeric powder, cheese, almond flour, strained courgette, garlic and mix well.
Heat up the oil in a pan on medium to high heat, make patties out of the fritter mix (about a heaped tbsp size), place in the pan, flatten the patty and fry for approximately 3 minutes each side. The mixture should yield around 6-8 fritters.
Sprinkle with pepper and serve with a side salad or on its own as a snack. You could also batch cook the fritters and take them with as a protein packed lunch meal.

Notes

This delicious dish is high in protein and low in carbohydrates, making it the ideal light lunch or snack for anyone following a keto/low-carb/ gluten-free diet. You could replace the goat's cheese with any other hard cheese, vegan cheese, cottage cheese or feta. Mincing the garlic and setting it aside for 10 minutes will allow for the enzyme allinase to activate alliin into the potent cancer-fighting and antioxidant polyphenol allicin. One portion supplies an impressive 27.5g of protein, ideal for people training or trying to lose weight, as protein will keep you satiated for longer and reduce cravings for sweets.

Micronutrient info:

Vitamins

B1 (Thiamine) - 0.2mg (21%)

B2 (Riboflavin) - 1.2mg (108%)

B3 (Niacin) - 2.7mg (19%)

B5 (Pantothenic Acid) - 1.6mg (33%)

B6 (Pyridoxine) - 0.4mg (33%)

B12 (Cobalamin) - 0.9µg (36%)

Folate - 90µg (22%)

Vitamin A - 285.9µg (41%)

Vitamin C - 51.4mg (69%)

Vitamin D - 73IU (12%)

Vitamin E - 9mg (60%)

Vitamin K - 17.7µg (20%)

Minerals

Calcium - 453.1mg (45%)

Copper - 0.6mg (70%)

Iron - 5.3mg (29%)

Magnesium - 172.2mg (54%)

Manganese - 1.3mg (74%)

Phosphorus - 568.4mg (81%)

Potassium - 815.9mg (31%)

Selenium - 26.3µg (48%)

Sodium - 649.4mg (43%)

Zinc - 2.8mg (35%)

% RDI based on an adult female

Nutrition Information:

Yield: 2 Serving Size: 313g or 3-4 fritters
Amount Per Serving: Calories: 495kcalTotal Fat: 37.8gNet Carbohydrates: 9.0gFiber: 5.6gProtein: 27.5g

Keto Courgette Fritter