Learn how to make crispy zucchini fritters in a cast iron pan with this easy tutorial. Zucchini fritters are basically crisp, fried patties made with zucchini, bread crumbs, parmesan cheese, and egg. They are a healthy and delicious way to get vegetables and protein in as a snack or side dish for dinner. And, to use up all that summer squash!
Learn how to make crispy zucchini fritters in a cast iron pan with this easy tutorial. Zucchini fritters are basically crisp, fried patties made with zucchini, bread crumbs, parmesan cheese, and egg. They are a healthy and delicious way to get vegetables and protein in as a snack or side dish for dinner. And, to use up all that summer squash!
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THE FARMER’S WEED
In the Pacific Northwest, zucchini grows like a weed.
At our CSA pick-up, there is a large table with dozens of zucchini squash spread out on top. The farmers call it the “free table” and you can take as many as you like. So, I always fill up the two large bags I bring with me.
I treasure this time each week. Allison enjoys taking in the sights from the stroller, and my mom goes with us too, so its such an enjoyable outing! But with the sun beating down, we have to quickly get the fresh produce in the car and back home before it starts to wilt.
I also really appreciate the farmers when we go pick up the food each week. They harvest the vegetables that morning, so they are nice and fresh. While the veggies are fresh though, the farmers look tired. They’ve had a long day!
I am reminded each week when I pick up vegetables like these treasured squashes how important it is to know where your food is coming from. Whether you plant your own garden or enjoy the harvest of someone else’s, seeing food go from seed to plate is a beautiful story. It is God’s story.
HEALTH BENEFITS OF ZUCCHINI SQUASH
I’m sure the first thing you think of when you hear “cast iron fried squash” isn’t your health, but prepare to be surprised! There are so many nutritional benefits found in the humble zucchini, and it seems to be especially beneficial to the heart.
Zucchini is high in fiber, which is good for you for a lot of reasons, but as far as heart health goes, studies have shown that people who eat more fiber have a lower risk of heart disease. Pectin, one of the fibers in zucchini, seems to be especially effective at lowering “bad” cholesterol. Zucchini is also rich in potassium, which can help reduce blood pressure.
Another thing zucchini can do is help your eyesight! Its a great source of beta carotine – did you know there was an easy way to get beta carotine in your diet other than carrots? Zucchini is also high in vitamin C. Beta carotine and vitamin C are two important nutrients for healthy eyes. Zucchini also contains other nutrients that are shown to reduce the risk of age-related eye diseases. Check out this article for 10 more health benefits of zucchini.
This post contains affiliate links, which means I may make a small commission off items you buy at no extra cost to you. As an Amazon associate, I earn on qualifying purchases. See my full disclosure here.
TOOLS NEEDED
Small bowl and clean kitchen towel (for straining zucchini)
Small food processor (if making homemade breadcrumbs)
Large mixing bowl
ZUCCHINI FRITTER INGREDIENTS
(Makes 15-20 fritters)
4 cups grated zucchini (roughly 2 large zucchinis)
3 eggs
2 slices sourdough bread, processed into crumbs (or 2/3 cup store-bought bread crumbs)
1 cup Parmesan cheese
1 cup cheddar
1 tsp onion powder
2 tsp garlic powder
1 tsp salt
Fresh cracked pepper to taste
1/2 cup einkorn flour (or 3/4 cup if not using breadcrumbs)
Coconut Oil for frying
Variations on this Recipe
A note on flour versus breadcrumbs:
I’m using einkorn flour in this recipe. It’s a nicer alternative to regular flour, because of its high protein content and low gluten. This makes it easier to digest and makes a more complete meal. But if you don’t have that, just use a little less regular flour.
Now I’m also using breadcrumbs made from sourdough bread. When I make my recipes, I am truly just baking with what I have on hand. And I always have sourdough bread on had so I figure I might as well use it!
But you could alternatively use 100% flour, or 100% bread crumbs to thicken this recipe. It’s really OK to do either one.
Basically, the flour and breadcrumbs help to absorb water out of the zucchini. So simply add enough flour or breadcrumbs until you have a palpable zucchini pattie. One that is easy to pick up and place on the cast iron. And viola! You’re good to go.
HOW TO MAKE ZUCCHINI FRITTERS
Shred the zucchini. Line a bowl with a towel or cheesecloth, and place the zucchini inside. Any clean dish towel will work. Note: do not use a paper towel, it will be too difficult to strain later.
Let the zucchini sit 1-2 hours to release some of the water. Then pick up the towel and gently squeeze some of the moisture out. You can see in the picture below how much comes out!
Note: you can skip the above straining step if you don’t have time, and go straight to making the fritters. You just might have to add more flour to your recipe to absorb the liquid. You could also do the best you can to strain everything in only a few minutes instead of sitting for 1-2 hours.
Next add all the ingredients except the coconut oil to a large bowl and combine with your hands. Form into patties and set aside.
Preheat the cast-iron on medium high heat, adding coconut oil to season. Once the pans are nice and hot, fry the patties about five minutes on each side until golden brown.
Serve up as a side dish with meat, or on their own with ketchup. You can also save the leftovers in the fridge and just fry them up again to reheat. Enjoy!
FAQ
WHY ARE MY ZUCCHINI FRITTERS SOGGY?
Zucchini can be watery when grated. One tip is to remove the seeds before grating. Whether you do that or not, after grating your zucchini, lay it on a clean towel or cheesecloth and press out as much of the liquid as you can before adding it to the bowl with the other ingredients.
CAN FRITTER BATTER BE MADE AHEAD?
Absolutely! Make the batter and store up to a day in the fridge. Additionally, the cooked fritters freeze wonderfully. Thaw and pop in the toaster oven or preheated cast iron for a delicious snack any time of year.
WHAT CAN BE SUBSTITUTED FOR PARMESAN CHEESE?
Really, any cheese would be yummy, but I recommend asiago, manchego, romano, or even mozzarella if you have it on hand.
MORE FARM FRESH RECIPES FROM THE HOMESTEAD
Cast Iron Steak (this would be a perfect complement to these healthy zucchini patties!)
Kohlrabi Slaw with Roasted Potatoes
Cast Iron Zucchini Fritters
Crispy, cheese cast iron zucchini fritters. The perfect late summer side dish to use up all those zucchinis. Made with einkorn flour and bread crumbs for a healthy delicious snack.
Ingredients
- 4 cups grated zucchini (roughly 2 large zucchinis)
- 3 eggs
- 2 slices sourdough bread, processed into crumbs (or 2/3 cup store-bought bread crumbs)
- 1 cup Parmesan cheese
- 1 cup cheddar
- 1 tsp onion powder
- 2 tsp garlic powder
- 1 tsp salt
- Fresh cracked pepper to taste
- 1/2 cup einkorn flour (see note below)
- Coconut Oil for frying
Instructions
- Shred the zucchini. Line a bowl with a towel or cheesecloth, and place the zucchini inside. Any clean dish towel will work. Note: do not use a paper towel, it will be too difficult to strain later.
- Let the zucchini sit 1-2 hours to release some of the water. Then pick up the towel and gently squeeze some of the moisture out. You can see in the picture below how much comes out!
- Note: you can skip the above straining step if you don't have time, and go straight to making the fritters. You just might have to add more flour to your recipe to absorb the liquid. You could also do the best you can to strain everything in only a few minutes instead of sitting for 1-2 hours.
- Next add all the ingredients except the coconut oil to a large bowl and combine with your hands. Form into patties and set aside.
- Preheat the cast-iron on medium high heat, adding coconut oil to season. Once the pans are nice and hot, fry the patties about five minutes on each side until golden brown.
- Serve up as a side dish with meat, or on their own with ketchup. You can also save the leftovers in the fridge and just fry them up again to reheat. Enjoy!
Notes
Flour vs. Breadcrumbs Variations on this Recipe:
I'm using einkorn flour in this recipe. It's a nicer alternative to regular flour, because of its high protein content and low gluten. This makes it easier to digest and makes a more complete meal. But if you don't have that, just use a little less regular flour.
Now I'm also using breadcrumbs made from sourdough bread. When I make my recipes, I am truly just baking with what I have on hand. And I always have sourdough bread on had so I figure I might as well use it!
But you could alternatively use 100% flour, or 100% bread crumbs to thicken this recipe. It's really OK to do either one.
Basically, the flour and breadcrumbs help to absorb water out of the zucchini. So simply add enough flour or breadcrumbs until you have a palpable zucchini pattie. One that is easy to pick up and place on the cast iron. And viola! You're good to go.
PIN IT FOR LATER!
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