In Arizona there are a few different charitable groups that help keep food waste out of the landfill with a super low-cost distribution system. One is “Produce on Wheels Without Waste.”  This a great concept – but what do you do with 60 pounds of a mix of zucchini, yellow squash and Mexican grey squash?  We have a stand-alone freezer so we shred and freeze them. (The trendy new name for this is zucchini noodles.)


With a freezer full of shredded veggies – now what?!  These zucchini noodles can be thrown in stews, steamed as a side dish, cooked into zucchini bread (better than banana bread IMHO), or used for veggie fritters. Of course you can use fresh veggies, but you will need remove excess moisture.


Veggie Fritters

Serves 4 hungry adults as the main course.
Good for breakfast the next morning too.

You need:
5 pounds veggies – frozen or fresh – blend of your choice: zucchini alone or mix of squashes, onion, and carrot.
We use zucchini, summer squash, or grey squash (about 8 medium), 1 diced medium onion diced, and 2 shredded carrots.

4 large eggs
1/2 cup gluten free or all-purpose flour

cooking oil
Optional: ¼ cup finely chopped I’itoi onion greens (a bunching onion), or scallions


If fresh:
Place veggies in a colander set over a bowl and blend in 1 teaspoon kosher-style salt. You use the bowl to capture the awesome but slightly salty veggie fluids for a soup. Let stand at least 10 minutes, then press to remove excess moisture before the next step.

fritter-savorthesw-veggie juice
If frozen:
Defrost your veggies in a colander set over a bowl. Skip the salt. You really want to capture this great veggie juice! Once defrosted, press to remove even more excess moisture before the next step.

Science Moment:

When you make these fritters, you need to either chemically or mechanically rupture the veggie plant cells to remove excess moisture. Salt chemically removes excess moisture, freezing ruptures the plant cells and allows excess moisture to drain.



In a large bowl, scramble the eggs.
If you want additional herbs or spices (I’itoi onions, pepper, thyme, fresh basil) add them here.
Add the flour.
Blend well.
Add the veggies and stir until coated.
Heat oil in a large skillet over medium heat.
Drop ¼ cupful of veggie mixture into skillet,
Flatten these out at least slightly with a spoon or they won’t cook through.
Cook until golden and crisp – about 3 minutes per side.
Transfer fritters to a paper towel-lined plate to remove excess oil.

fritter-savorthesw-veggie mix

Serving suggestions:

prickly pear vinaigrette dipping sauce (coming soon to a blog near you)
home-made greens dressing – mentioned here

soy dipping sauce
sour cream
ranch dressing
topped with shredded Parmesan cheese

fritter-sour cream-soule

1 thought on “Veggie Fritters – Gluten-Free

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