One of the hardest meals to plan for are Low FODMAP lunches. Gluten free sandwiches just aren’t the same, salads aren’t the easiest to digest at times and having leftovers requires that bit more planning in advance! This simple, yet incredibly tasty recipe solves your all of lunch problems. These courgette and feta can be eaten hot or cold and provide a nutritious yet filling lunch. Packed with herbs, a little chilli and lemon, they are so flavoursome, and there’s no opportunity to miss out on onion or garlic. You could have them with a little salad or a slice of buttered bread, depending on how hungry you get. You could also make them as a starter, they go so well with a chilli jam (I actually managed to find a FODMAP friendly chilli jam in Aldi, take a look next time you’re there).
The recipe below makes approximately 8 fritters, depending on how big you make them. You can prepare them in advance too, make the patties and leave covered in the fridge until you’re ready to fry them (this is also a handy tip if you find they fall apart at first – chill for 15 minutes and then fry). It’s also worth noting that these fritters can be made dairy free too! All you need to do is use a plant-based greek-style cheese instead of feta, it’s as simple as that.
Courgette & Feta Fritters
- 3 Courgettes
- 1 Lemon (juice)
- ½ tsp Chilli flakes
- ½ tsp Oregano (dried)
- ½ tsp Fresh mint (finely chopped)
- 100 g Feta
- 50 g Gluten free plain flour
- 1 Egg
- 1 tbsp Garlic-infused oil
- Grate the courgettes and squeeze with your handsto remove as much water as possible (alternatively wrap use kitchen towel to absorb moisture).
- Add the lemon juice, chilli flakes, oregano, mint (finely chopped) and mix well.
- Crumble the feta into the mixture and stir in the egg and flour.
- Heat the garlic-infused oil in a frying pan. Make small patties and fry these for a couple of minutes on each side or until golden.
Don’t they look great?! Such a simple vegetable – courgette – can be so versatile! I often spiralize it and add it to spaghetti dishes for added texture and flavour. It adds nutritional value, yet it’s Low FODMAP too! My other half thinks I use aubergine and courgette far too much, but I don’t think that’s possible… How else do you use courgette? Let me know in the comments below!
If you’ve enjoyed my courgette fritter recipe, you might also like to try my Carrot Falafel. This Low FODMAP take on the classic Greek sandwich filler is delicious and a great way to reduce meat intake at lunchtime. To find the recipe click here.
Let me know if you’ve enjoyed making my Courgette & Feta Fritters, and please share any photos with me, I love seeing your creations.