4 Ingredient Zucchini Cauliflower Fritters (Paleo, Vegan)

These easy, crispy zucchini cauliflower fritters are your meat-free and veggie and a healthy snack or meal, and need just four ingredients, minus the spices! With an egg-free and grain-free option, these delicious vegetarian patties are naturally gluten-free, vegan, paleo and dairy free! 

 

4-Ingredient Zucchini Fritters (Whole30, Keto, Paleo, Vegan, Gluten Free)- Easy veggie fritters packed with cauliflower rice and whole30 approved lunch, dinner or snack! #whole30 #whole30approved #whole30dinner #keto - Recipe on thebigmansworld.com

 

Wait, who am I? Didn’t I just share a savory recipe last week?

You guys thought I was kidding when I said Nat has a savory side to her. These crispy roasted chickpeas and this fast food favorite are two of her creations. Now? She is back to share with us a delicious SAVORY recipe which incorporates two veggies (including cauliflower rice without being rice) and the infamous zucchini! 

I legit can’t wait to see what next month brings…whip out those salt shakers. 

***

A few weeks ago on an evening Pinterest browse, I came across a recipe for veggie nuggets that were loaded up with green good-for-you things, and for some reason, they really called to me. Perhaps because in the image one was being deeply dunked in ketchup, which is the only reason to eat any kind of “nugget” if you ask me. Or perhaps because crispy brown and bite-sized is a much more appealing form for veggies than raw, green, and requiring prep work.

So I tried them…sorta.

4 Ingredient Zucchini Cauliflower Fritters (V, GF, P, DF)- Crispy, easy and oil-free, these veggie packed cauliflower rice fritters need just four ingredients and 5 minutes to whip up! A kid-friendly meat-free/vegetarian meal! {vegan, gluten free, paleo recipe}- thebigmansworld.com

See I am usually on the other end of the recipe equation—coming up with the ingredients and instructions, not following them. And things are much better that way. When it comes to following a recipe I tend to read too fast, modify too freely, and fail quite frequently.

I omitted 3 ingredients, substituted one, added celery because I had it on hand, and didn’t measure anything—it was off to a strong start. Despite all that though, I think they would’ve been okay had I not forgotten one very crucial ingredient: the egg. Or flax egg or gelatin egg, there were options. I forgot them all. Oops.

4 Ingredient Zucchini Cauliflower Fritters (V, GF, P, DF)- Crispy, easy and oil-free, these veggie packed cauliflower rice fritters need just four ingredients and 5 minutes to whip up! A kid-friendly meat-free/vegetarian meal! {vegan, gluten free, paleo recipe}- thebigmansworld.com

I’m sure you can already guess where this story is going. They egg-less veggie mixture actually formed nuggets quite well. They were cute, they were oblong, they were in the oven for about 20 minutes before I realized my mistake. Of course, I just let them keep baking at that point and hoped for the best. Maybe the veggies wouldn’t notice there was nothing holding them together.

They noticed. They crumbled.

I still ate most of them very gingerly, and the rest found their way into my dog’s dinner bowl that night. But some good came from this entire crumbly catastrophe—inspiration for this recipe!

4 Ingredient Zucchini Cauliflower Fritters (V, GF, P, DF)- Crispy, easy and oil-free, these veggie packed cauliflower rice fritters need just four ingredients and 5 minutes to whip up! A kid-friendly meat-free/vegetarian meal! {vegan, gluten free, paleo recipe}- thebigmansworld.com

These Zucchini Cauliflower Fritters are very different than those nuggets. For one thing, they are fritters, not nuggets because the fritter shape is much more mature. Also, I simplified the ingredient list from 10 down to just 4 ingredients (+ salt and pepper) because 10 was way too much measuring and fuss. Plus carrots are so sweetly snack-perfect a veggie on their own, no need to hide them in fritter form. And I switched from baking to pan-frying because hello crispy delicious exterior. I don’t know about you but I would much rather leave the oil out of the mixture itself and save it for creating extra flavor in the pan. Plus it ended up being less oil in the end anyways.

But most importantly, they don’t fall apart if you so much as look at them funny because I remembered the egg and worked out an egg-free version too!

For either version, there are a few important steps when it comes prepping the veggies. These fritters get their green from zucchini. You can either grate the zucchini by hand or let your food processor do the work for you. The other, more discreet veggie is cauliflower. You want to use already cooked cauliflower because the few minutes of pan-frying will not be enough to cook the cauliflower completely. If you are using frozen cauliflower, that step is already done for you. If you are using fresh, simply steam it for 5 minutes or so until just soft.

4 Ingredient Zucchini Cauliflower Fritters (V, GF, P, DF)- Crispy, easy and oil-free, these veggie packed cauliflower rice fritters need just four ingredients and 5 minutes to whip up! A kid-friendly meat-free/vegetarian meal! {vegan, gluten free, paleo recipe}- thebigmansworld.com

After both the veggies are grated, it is crucial that you squeeze out as much extra liquid as possible so you don’t end up with soggy fritters. A towel works, but personally, I love using a nut milk bag if you have one. I find it is even more effective and keeps your dishtowel from turning green.

For the version with egg, you will then add a couple of eggs, a quarter cup of coconut flour, and salt and pepper (plus any other seasonings you like). For the egg-free version, instead of using flax egg I just switched up the flour to a more naturally bind-y variety: all purpose or a gluten-free blend. Both versions are equally easy to shape into fritters and cook on the stove-top, but I personally prefer the texture of the version with egg so if you are not vegan I recommend that one.

4 Ingredient Zucchini Cauliflower Fritters (V, GF, P, DF)- Crispy, easy and oil-free, these veggie packed cauliflower rice fritters need just four ingredients and 5 minutes to whip up! A kid-friendly meat-free/vegetarian meal! {vegan, gluten free, paleo recipe}- thebigmansworld.com

They are great with a dollop of tangy sour cream or a bright herby yogurt sauce on top. Or a simple squeeze of lemon juice. Or picking up and eating finger-food nugget style—ketchup optional but (I can tell you from personal experience) delish!

4 Ingredient Zucchini Cauliflower Fritters (Paleo, Vegan)

These easy, crispy zucchini cauliflower fritters are your meat-free and veggie and a healthy snack or meal, and need just four ingredients, minus the spices! With an egg-free and grain-free option, these delicious vegetarian patties are naturally gluten-free, vegan, paleo and dairy free! 
4.05 from 24 votes
Print Rate
Course: lunch, Side Dish, Snack
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 8 fritters
Calories: 50kcal
Author: Natalie

Ingredients

Original version

  • 1/2 head cauliflower approximately 3 cups, chopped
  • 2 medium zucchini
  • 1/4 cup coconut flour
  • 2 large eggs
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Egg-Free version

  • 1/2 head cauliflower approximately 3 cups, chopped
  • 2 medium zucchini
  • 1/4 cup all-purpose or gluten-free flour 1/
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Instructions

  • Grate the zucchini in a food processor.
  • Steam the cauliflower for about 5 minutes until just fork tender. Add the cauliflower to the food processor and process until broken down into small chunks. Do not over process or it will become a mash.
  • Use a dishtowel or nut milk bag to squeeze as much moisture as possible out of the grated veggies. 
  • Transfer to a bowl and add the flour of choice, egg (if using), salt, pepper, and any other seasonings you like. Mix to thoroughly combine. Shape into small patties (I got about 8).
  • Heat up 1 tablespoon of coconut oil in a large pan. Add 4 fritters to the pan and cook over medium heat for 2-3 minutes per side. Repeat with the second half of the fritters. Serve with dipping sauce of choice.

Notes

Fritters can be refrigerated and are freezer friendly.

Nutrition

Calories: 50kcal

More delicious savory recipes? Gotcha covered!

Smashed Sweet Potato Avocado Toast

Greek Salad Wraps

Persian Rice Salad

Paleo Cauliflower Rice

4 Ingredient Zucchini Cauliflower Fritters (V, GF, P, DF)- Crispy, easy and oil-free, these veggie packed cauliflower rice fritters need just four ingredients and 5 minutes to whip up! A kid-friendly meat-free/vegetarian meal! {vegan, gluten free, paleo recipe}- thebigmansworld.com

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Categories:

Clean eating diet food Healthy Gluten Free Recipes Healthy Paleo Recipes Healthy Vegan Recipes recipe vegetarian

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Comments

21 thoughts on “4 Ingredient Zucchini Cauliflower Fritters (Paleo, Vegan)

  1. These look delicious! And would be a fun change from my traditional crispy roasted veggies. But unfortunately I can’t stand ketchup, I’m weird I know! lol

  2. These sound really good! Im not a fan of chicken or meat type nuggets or fritters but these look right up my ally. I wonder if I can get my sister to try them? mmmm probably only if I smother them in nutella!

  3. I am going to try this recipe!!! Always looking for good healthy snacks! And I have zucchini in my freezer…..can I use that?

  4. I need to try this, the vegan version, to see how it all works together. I’ve been trying to figure out the proper ratio of egg substitiutes, but sadly sometimes they work, sometimes they don’t. I do have a lot of zuchinni in my fridge, so it’s a definite must! Thanks for the idea!

  5. I am allergic to coconut (and almond) but am trying to stay low carb. Can I substitute flax meal for the coconut flour? Is there another product you would recommend instead? These look delicious and I can’t wait to make if I can find a proper substitute! Thanks!

  6. I made these tonight for dinner. They were delicious! I did add a few ingredients though (sweet onions, mushrooms, roasted garlic, and red bell peppers – all sauteed). I also used brown rice flour and cooked them in olive oil. They were crispy and moist all a te the same time. I’m vegan, so no egg or egg substitute. The flour did the trick. Just make sure to use a gnon-stick skillet. My family loved them too! Next time I will make them for a party and create a dipping sauce.

  7. This recipe states it is Vegan. It looks delicious but, is not Vegan because it has eggs. Vegans do not eat eggs.

    1. Well aware that vegans don’t eat eggs. With all due respect, you’ve clearly not read the post or recipe card. There is a very evident vegan option included.

      This recipe is vegan. Enjoy.

  8. These look delicious, but they aren’t vegan, as vegans don’t eat eggs. What do you suggest as a replacement in this particular recipe?

    1. With all due respect, you need to read the post before making incorrect statements. The recipe post clearly states an egg free version. I am well aware vegans don’t eat eggs.

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