Zucchini & Carrot Fritters

Gentle on the gut. Full of fiber. Ready in under 30 minutes. These easy fritters are perfect for those managing IBS or sensitive digestion — no onion, no garlic, no bloat.

Ingredients

• 1 medium zucchini, grated
• 1 medium carrot, grated
• 1 tbsp chopped fresh chives (low-FODMAP onion alternative)
• 2 tbsp gluten-free flour (e.g., rice or oat flour)
• 1 large egg
• 2 tbsp lactose-free Greek yogurt or coconut yogurt (optional topping)
• ½ tsp salt
• ¼ tsp black pepper
• 2 tbsp olive oil (for frying)

Directions

1. Grate & Squeeze
   Grate zucchini and carrot. Wrap in a clean towel or cheesecloth and squeeze to remove excess moisture.
2. Mix
   In a medium bowl, combine veggies, chives, flour, egg, salt, and pepper. Stir until well mixed.
3. Pan-Fry
   Heat olive oil in a nonstick pan over medium heat. Scoop ~2 tbsp batter per fritter, flatten slightly, and cook 2–3 mins per side until golden brown.
4. Drain & Serve
   Transfer to a paper towel to drain. Serve warm with optional yogurt topping and extra chives.

FODMAP Tips

Ingredient	FODMAP Status	Notes / Swaps
Zucchini (≤ ½ cup)	Low-FODMAP	Avoid large servings at once
Carrot	Low-FODMAP	Safe in any portion
Chives	Low-FODMAP	Swap with scallion greens if needed
Flour (GF)	If certified	Avoid coconut or almond flour
Yogurt (LF)	Lactose-free only	Use coconut yogurt if dairy-free

Serving Suggestions

• Serve with herbed lactose-free yogurt
• Pair with a low-FODMAP salad for lunch
• Use as a snack or appetizer with gut-friendly dip

Why You’ll Love It

• IBS- and GERD-friendly
• Gluten-free & anti-inflammatory
• High in fiber from veggies
• Easy to make and freezer-friendly