Low FODMAP Cheesy Broccoli & Zucchini Fritters
Crispy golden fritters packed with tender vegetables and melted cheese—comfort food that loves your gut back. Perfect for breakfast, lunch, or a savory snack.
These fritters are low FODMAP when consumed in the portions specified. Zucchini is low FODMAP up to 65g per serving, and broccoli heads are low FODMAP up to 45g per serving. Aged cheddar cheese is naturally low in lactose due to the aging process. Garlic-infused oil provides flavor without FODMAPs since fructans are not oil-soluble. Chives (green parts only) are low FODMAP. Use certified gluten-free flour to ensure wheat avoidance. Each serving provides approximately 3 fritters.
There's something magical about the moment a fritter hits a hot pan—that satisfying sizzle, the way the edges turn golden and crispy while the center stays tender and cheesy. These Low FODMAP Cheesy Broccoli & Zucchini Fritters deliver all that comfort food joy without the digestive distress, making them a game-changer for anyone following a FODMAP-friendly diet.
The secret to these fritters lies in the perfect balance of vegetables and binding ingredients. Zucchini adds moisture and a subtle sweetness, while broccoli brings a satisfying bite and nutritional punch. Both vegetables are low FODMAP in reasonable portions, and when combined with aged cheddar (naturally low in lactose) and gluten-free flour, they create fritters that hold together beautifully without falling apart. The key technique is removing excess moisture from the zucchini—this prevents soggy fritters and ensures that crispy exterior everyone craves.
These versatile fritters work for any meal of the day. Serve them for breakfast with a dollop of lactose-free sour cream, pack them in lunchboxes with a side salad, or enjoy them as a light dinner with a protein of your choice. They also freeze beautifully, so you can make a double batch and have gut-friendly comfort food ready whenever cravings strike. The recipe is endlessly adaptable too—swap in different low FODMAP cheeses, add fresh herbs like chives or parsley, or include a pinch of smoked paprika for extra depth.
🥗 Ingredients
Metric
- medium zucchini, grated 65g per serving is low FODMAP
- broccoli florets, steamed and finely chopped 45g per serving is low FODMAP
- aged cheddar cheese, shredded Aged cheddar is naturally low in lactose
- gluten-free all-purpose flour Use certified gluten-free flour blend
- large eggs, beaten Helps bind the fritters together
- fresh chives, finely chopped (green parts only) Green parts only are low FODMAP
- salt Adjust to taste
- black pepper, freshly ground Adjust to taste
- smoked paprika Optional, adds depth of flavor
- garlic-infused olive oil For cooking; fructans are not oil-soluble so this is low FODMAP
Imperial
- 1½ cups grated zucchini (about 1 medium zucchini) Squeeze out excess moisture using a clean kitchen towel
- 1 cup finely chopped broccoli florets Steam lightly for 2-3 minutes until just tender
- 1 cup shredded aged cheddar cheese Aged cheddar is naturally low in lactose
- ⅓ cup gluten-free all-purpose flour Ensures proper binding without wheat
- 2 large eggs, lightly beaten Helps bind the fritters together
- 2 tablespoons chopped fresh chives Green tops only, avoid white bulb portions
- ½ teaspoon salt Adjust to taste
- ¼ teaspoon black pepper Freshly ground preferred
- ¼ teaspoon paprika Adds subtle warmth and color
- 3 tablespoons garlic-infused olive oil For frying; provides garlic flavor without FODMAPs
👨🍳 Instructions
- 1
Prepare the Vegetables
Grate the zucchini using the large holes of a box grater, then place it in a clean kitchen towel and squeeze firmly over the sink to remove as much liquid as possible—this is crucial for crispy fritters. Steam the broccoli florets for 2-3 minutes until just tender but still bright green, then chop finely and let cool slightly.
⏱️ 8 min - 2
Mix the Batter
In a large mixing bowl, combine the squeezed zucchini, chopped broccoli, shredded cheddar, gluten-free flour, beaten eggs, chives, salt, pepper, and paprika. Stir everything together until well combined—the mixture should be thick enough to hold its shape when scooped, similar to a thick pancake batter.
⏱️ 5 min - 3
Heat the Pan
Place a large non-stick skillet over medium heat and add 1 tablespoon of garlic-infused olive oil. Let the oil heat for about 1 minute until it shimmers but doesn't smoke—the right temperature ensures golden, crispy fritters without burning.
⏱️ 2 min - 4
Form and Cook the Fritters
Using a ¼ cup measure or large spoon, scoop portions of the mixture into the hot pan, gently flattening each one to about ½-inch thickness. Don't overcrowd the pan—cook 3-4 fritters at a time depending on pan size. Cook for 3-4 minutes on the first side until deep golden brown and crispy at the edges.
⏱️ 4 min - 5
Flip and Finish
Carefully flip each fritter using a spatula and cook for another 3-4 minutes on the second side until golden and the cheese is melted throughout. Transfer cooked fritters to a paper towel-lined plate to drain briefly.
⏱️ 4 min - 6
Continue Cooking in Batches
Add another tablespoon of garlic-infused oil to the pan between batches and repeat the cooking process with the remaining batter. Keep finished fritters warm in a low oven (200°F/95°C) if desired while you cook the rest.
⏱️ 10 min - 7
Serve
Serve the fritters warm with your choice of low FODMAP accompaniments such as lactose-free sour cream, a squeeze of fresh lemon, or a simple green salad. These are best enjoyed fresh but can be refrigerated for up to 3 days and reheated in a skillet or oven.
⏱️ 2 min
🔄 FODMAP-Friendly Swaps
Both are naturally lower in lactose and melt beautifully in fritters
Both are low FODMAP vegetables that provide color and texture
Carrot is low FODMAP up to 61g; eggplant up to 80g per serving
Rice flour is low FODMAP; almond meal is safe up to 24g per serving
Both herbs are low FODMAP and add fresh flavor without FODMAPs
🔬 The Science Behind This Recipe
Why This Recipe Works for Your Gut
These fritters showcase three ingredients that are particularly gentle on sensitive digestive systems. Zucchini is naturally low in fermentable carbohydrates, meaning it won't trigger the gas and bloating that many vegetables cause. Its high water content also helps keep things moving smoothly through your digestive tract, while its mild fiber supports regularity without overwhelming your gut. Broccoli heads (not stems) are low-FODMAP in small servings and provide valuable nutrients without the digestive distress that cruciferous vegetables often cause when eaten in large amounts.
The aged cheddar is a smart cheese choice because the aging process breaks down most of the lactose, the milk sugar that causes problems for many people with IBS. Unlike fresh cheeses, aged varieties are typically well-tolerated and add satisfying richness without the digestive consequences. Meanwhile, the garlic-infused oil delivers that beloved garlic flavor without any FODMAPs at all. This works because FODMAPs are water-soluble, not oil-soluble, so when garlic steeps in oil, the flavor transfers but the problematic compounds stay behind in the discarded garlic pieces.
The gluten-free flour blend keeps these fritters light and crispy while avoiding wheat-based triggers. When combined, these ingredients create a meal that satisfies your taste buds without setting off your digestive system. The key is portion control—stick to 2-3 fritters per serving to keep the overall FODMAP load manageable and enjoy a meal that's both nourishing and comfortable.
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