Veggie Fritters With Spicy Mayo

low fodmap fritters
Patsy Catsos, MS, RDN, LD
Total Time: 70 min
Prep Time: 60 min
Cook Time: 10 min
Servings: 3 (3 fritters each)

Nutrition Highlights (per serving)

385 calories
27g fat
27g carbs
10g protein
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Nutrition Facts
Servings: 3 (3 fritters each)
Amount per serving  
Calories 385
% Daily Value*
Total Fat 27g 35%
Saturated Fat 5g 25%
Cholesterol 134mg 45%
Sodium 542mg 24%
Total Carbohydrate 27g 10%
Dietary Fiber 3g 11%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 10g  
Vitamin D 1mcg 5%
Calcium 49mg 4%
Iron 2mg 11%
Potassium 333mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

These vegetable fritters make excellent appetizers, dipped into the spicy mayo, or can be eaten as burgers for a main course. They are a delicious way to sneak some extra low-FODMAP vegetables into your day.

Consuming adequate fruits and vegetables helps boost your dietary fiber intake and fiber intake is linked to a lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals are sources of phytochemicals that function as antioxidants and anti-inflammatory agents.

Ingredients

  • 1/3 cup mayonnaise
  • 1 1/2 tsps fresh lime juice
  • 1/2 tsp ground chili pepper
  • 1/2 tsp crushed red pepper flakes
  • 2 tbsps chopped cilantro
  • 3/4 cup grated carrots
  • 3/4 cup grated zucchini
  • 1/2 tsp salt
  • 2 tsps thinly sliced scallion greens (only the green part is low-FODMAP)
  • 1 tsp peeled and grated ginger root
  • 1 1/2 tsps seaweed (nori) sheets, chopped or snipped
  • 1 cup cooked wild rice
  • 1/2 cup low-FODMAP breadcrumbs
  • 2 large eggs, beaten
  • 1 tbsp toasted sesame oil

Preparation

Spicy Mayo

  1. In a small bowl, stir together the mayonnaise, lime juice, ground chile, red pepper flakes, and cilantro. Refrigerate until ready to serve.

Fritters

  1. In a medium bowl, mix together carrots, zucchini, and salt. Transfer the mixture to a wire strainer and place the strainer over the bowl. Let the vegetables rest for about 20 minutes, pressing on the mixture every 5 minutes or so to release excess water into the bowl below.

  2. While the carrot and zucchini mixture is draining, in a separate medium bowl, combine the scallion greens, ginger, seaweed sheets, rice, and breadcrumbs.

  3. When it becomes difficult to squeeze any more water out of the vegetables, add them to the breadcrumb mixture. Mix in the eggs.

  4. Form nine fritters in your hands by compacting a small handful of the mixture and flattening it into patties about 3/4-inch thick.

  5. In a large skillet, heat the sesame oil over medium heat. When it is shimmering and fragrant, add the fritters.

  6. Cook the fritters for 4 to 5 minutes on each side, until they are golden brown on the outside and steaming hot on the inside. Serve with spicy mayo.

Variations and Substitutions

You can use a variety of different squashes or veggies instead of zucchini. Try using eggplant, yellow squash, patty pan, or chayote squash. You may even want to add to mushrooms to give the fritters a moist and savory texture.

If you don't have wild rice, use brown rice or experiment with another grain. Use quinoa, farro, orzo, or basmati rice. If you are short on breadcrumbs, try using ground almonds, walnuts, or hazelnuts. Chia and flax seeds can also be used.

Commercial gluten-free panko or breadcrumbs (without onion or garlic powder) can be used in this recipe, or you can make your own low-FODMAP breadcrumbs by grinding sourdough toast, which is naturally low in FODMAPs due to the fermentation process it undergoes, in a blender or food processor.

Add more ground chile and red pepper flakes if you prefer more heat. And if you have a hard time finding seaweed sheets (also called nori) they can be omitted.

Cooking and Serving Tips

  • Different grains or rice varieties take a little longer to cook. Wild rice takes up to an hour to cook, so consider making it the day before or purchasing it pre-cooked.
  • Some types of rice absorb a little more water, or yield more than one cup of cooked rice. To end up with 1 cup of cooked rice, start with 1/3 cup dry rice and 1 cup of water in a small saucepan. Bring it to a boil, then reduce heat and simmer until the seeds split open and become tender, about 45 minutes. Add a little more water if it dries up before the rice is done. Measure 1 cup of the cooked rice to use in the recipe.
  • Grated, drained vegetables can be prepared well ahead of time.
  • Consider making a double batch of mayo. Use it on a sandwich or as a salad dressing

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-516. Published 2012 Jul 1. doi:10.3945/an.112.002154