Healthy Zucchini Pancakes

Fit Girl Zucchini Pancakes

pan-fried zucchini pancakes

Zucchini pancakes are similar to Potato Latkes, but instead of grated potatoes, zucchini is used instead. I’ve always considered them a treat because they are so delicious. The grocery store near me stopped carrying them so I’ve been trying to re-make them (for years!) and finally got the recipe down, so I’m excited to share them with you.

These are much healthier than traditional zucchini pancakes that are deep-fried, or fried in a lot of oil. This recipe only uses about ¼ of a teaspoon of coconut oil per pancake. You can bake these at 425 degrees for 7 minutes per side, on a cookie sheet covered with parchment paper, if you want to omit the oil completely, but they won’t come out as crispy (see below).

baked zucchini pancakes

baked zucchini pancakes

If you want to make the zucchini pancakes gluten-free, you can use gluten-free panko crumbs, or omit the panko completely. The panko adds more flavor and crispiness so I prefer the pancakes with it. Don’t omit the maple syrup, you can use honey instead if you want though, because it balances out the slight bitterness of the zucchini. You can omit the coconut flour if you don’t have it, but it holds the pancakes better together and gives it a slightly denser texture.

Fit Girl Zucchini Pancakes

  •  1 medium-sized zucchini, peeled and shredded
  • 1 medium-sized carrot, peeled and shredded
  • ¾ cup sushi rice, cooked and cooled (or any sticky rice will do)
  • ¼ tsp each of: garlic powder, onion powder, coriander, black pepper
  • ½ tsp dried oregano
  • A few dashes of salt
  • 1 tablespoon coconut flour, level
  • 2 eggs
  • 2 tsp pure maple syrup
  • ¼ cup panko bread crumbs
  • 2 tsp coconut oil, divided

In a medium-sized bowl, add the zucchini, carrot, rice, spices, and coconut flour, and mix gently with a fork. Add eggs and maple syrup. Mix with fork. Add bread crumbs, and mix again until the ingredients are combined. Put one teaspoon of coconut oil on a non-stick fry pan. When oil is warm, not hot, use ¼ cup measurer (level) to spoon out one pancake. Add four pancakes to the pan. Cook each side until light brown (about four minutes per side). Place the four cooked pancakes on a large plate. Add 1 teaspoon coconut oil to the skillet, and add the remaining three pancakes in ¼ cup portions. Cook each side until light brown. Let cool to room temperature before eating.  

Serves 2-3 pancakes per person.

Three pancakes: 249 calories, 39 grams carbs, .24 grams fat, 6 grams protein

Each pancake is 83 calories, 13 grams carbs, .08 grams of fat, 2 grams of protein

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: