High Protein Zucchini & Corn Patty Recipe
Description:
These High Protein Zucchini and Corn Patties are a nutritious, flavorful option that turns the humble zucchini into a crowd-pleasing treat. Ideal for serving at parties or as a wholesome after-school snack, these patties are packed with flavor and protein. Pair them with foxtail millet or soy granules to create a perfect high-protein, low-fat option for sandwiches or enjoy them as an appetizer. The addition of fresh herbs and spices gives these fritters a unique twist, making them a versatile and healthy dish for any occasion.
Cuisine: Indian
Course: Appetizer
Diet: High Protein, Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Green zucchini | 2 cups, grated |
| Sweet corn | 1 cup, steamed |
| Soy granules (or Foxtail millet) | 1/2 cup, cooked with salt (or as per package instructions) |
| Paneer (Homemade Cottage Cheese) | 1/2 cup, grated (or use parmesan cheese) |
| Foxtail millet flour (or wheat flour) | 1/2 cup (used as a binder) |
| Parsley leaves (or coriander leaves) | Small bunch, finely chopped |
| Salt | To taste |
| Pepper | To taste |
| Za’atar (or bread crumbs or sesame seeds) | As needed for coating |
| Oil | For shallow frying |
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Total Time: 1 hour
Servings: 10-12 patties
Instructions
-
Prepare the Patty Mixture
In a large mixing bowl, combine all the ingredients except for the oil. Be sure to squeeze out any excess moisture from the grated zucchini to prevent the patties from becoming too soggy. Add the cooked soy granules or foxtail millet, grated paneer, foxtail millet flour (or wheat flour), and finely chopped parsley (or coriander). Season the mixture with salt, pepper, and Za’atar (or bread crumbs or sesame seeds, depending on preference). Mix until all the ingredients are well combined and the mixture is firm enough to hold its shape. -
Shape the Patties
Divide the mixture into 10-12 equal portions. Roll each portion into a ball and then gently flatten each one into a disc shape. You can also shape the patties in other forms, such as squares or rectangles, depending on your preference. Set the shaped patties aside on a plate. -
Cook the Patties
Heat a skillet or frying pan over medium heat. If you’re using an iron skillet, be sure to season it with oil to prevent the patties from sticking. While the skillet heats up, lightly coat each patty with Za’atar spice mix (or bread crumbs or sesame seeds for added crunch). Gently place the patties into the hot skillet and cook them on both sides, adding a little oil over the top to help them crisp up. Cook until each side is golden brown and the patties are firm. -
Serve
Once the patties are cooked to a golden perfection, remove them from the skillet and place them on a paper towel to absorb any excess oil. Serve your High Protein Zucchini & Corn Patties as a delicious burger patty between buns, or enjoy them as an appetizer at your next party. Pair them with sour cream, a roasted tomato pasta sauce, or a Cottage Cheese Dip with Pepper and Olives for a complete, satisfying meal.
Nutritional Information (Per Serving)
Serving Size: 1 Patty
| Nutrient | Amount |
|---|---|
| Calories | Approx. 80-90 kcal |
| Protein | 5-7 g |
| Carbohydrates | 9-10 g |
| Dietary Fiber | 2-3 g |
| Fat | 4-5 g |
| Saturated Fat | 1 g |
| Cholesterol | 5 mg |
| Sodium | 200-300 mg |
| Calcium | 60-80 mg |
| Iron | 1-2 mg |
Tips for Success:
- Zucchini: Be sure to squeeze out excess water from the grated zucchini to avoid soggy patties. This step is crucial for ensuring the patties hold their shape when cooking.
- Alternative Flours: You can use wheat flour if you donโt have foxtail millet flour, but foxtail millet flour adds a unique, earthy flavor that complements the other ingredients.
- Make Ahead: These patties can be prepared in advance and stored in the refrigerator for up to 2 days. Reheat them in a skillet or oven for a few minutes before serving.
- Spice Variations: Experiment with different spices like cumin, coriander, or turmeric to adjust the flavor profile to your liking.
These High Protein Zucchini and Corn Patties are an excellent way to add more protein to your diet while keeping things light and healthy. Perfect for any occasion, theyโre sure to be a hit at your next gathering or family dinner. Enjoy them as a standalone snack, paired with a creamy dip, or as part of a wholesome meal!
