Crispy on the outside with a warm, fluffy interior, these Courgette, Pea and Feta Fritters combine bright summer vegetables with creamy pockets of salty feta. Every bite delivers a refreshing blend of savoury, zesty, and herby notes, making them a versatile go-to meal for any time of day.
Whether you serve them with a herbed yoghurt dip, atop a crunchy salad, or as a tasty side with grilled meats, these gluten-free fritters shine. Their texture, flavour, and ease of preparation make them a staple for weekday dinners, brunch spreads, or elegant finger foods for entertaining.
Full Recipe:
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2 courgettes (approx. 300-330g after trimming)
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150g frozen peas
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100g feta cheese
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2 medium eggs
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50ml milk (any type)
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100g gluten free self-raising flour
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Black pepper
Optional for Serving:
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4 tsp plain yoghurt
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1 tsp dried mint
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Pinch of chilli flakes
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Zest of half a lemon
Directions:
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Grate courgettes into a large bowl.
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Microwave peas for 2.5 minutes, drain, and mix with courgette.
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Add chopped feta and black pepper to the bowl.
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In a separate bowl, whisk eggs with milk and stir into the mix.
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Add the flour and mix well until fully combined.
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Heat a non-stick pan with a little oil. Drop heaped tablespoons of mixture into the pan and flatten slightly.
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Cook each fritter on medium-low heat for around 5 minutes per side until golden and puffed.
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For the optional dip, mix yoghurt, dried mint, lemon juice, and black pepper. Serve fritters topped with chilli flakes and lemon zest.
Prep Time: 15 minutes | Cooking Time: 15 minutes | Total Time: 30 minutes
Kcal: Approx. 210 kcal per serving | Servings: 4
Golden Gluten-Free Courgette, Pea & Feta Fritters: A Delicious and Versatile Dish
When it comes to creating a dish that checks all the boxes—easy, gluten-free, and full of flavor—look no further than the golden Courgette, Pea, and Feta Fritters. These crispy-on-the-outside, soft-on-the-inside bites are a favorite for many, especially those looking for a simple yet indulgent meal that accommodates dietary restrictions without sacrificing taste. Combining the fresh, zesty flavors of courgettes (zucchini), the sweetness of peas, and the creaminess of feta cheese, these fritters offer a perfect balance of savory, fresh, and comforting. They are a celebration of seasonal vegetables and Mediterranean flavors.
In this article, we will dive deeper into the history and origins of this dish, explore its nutritional benefits, and offer suggestions for serving, meal prepping, and storing these fritters, ensuring they are as versatile as they are delicious.
The Story Behind the Dish: Inspiration from Mediterranean Flavors
The creation of Courgette, Pea, and Feta Fritters was not born in a high-tech kitchen lab or a trendy restaurant but rather in a moment of quiet inspiration. Sometimes, the best recipes are the ones that come to you when you least expect it—perhaps during an early morning swim or a moment of reflection over a cup of tea. This dish is a perfect example of how culinary creativity can come from the most ordinary moments.
Inspired by Mediterranean cuisine, these fritters combine fresh vegetables with the rich, salty notes of feta cheese. The humble courgette, which is a staple in Mediterranean diets, is combined with peas—another frequently used ingredient in the region—and the tangy feta to create a dish that feels both comforting and exciting. The fritters embody the essence of summer produce, packed with fresh, light flavors that are perfect for the warmer months.
Nutritional Highlights and Health Benefits: A Healthy, Wholesome Meal
For many, the idea of fritters may evoke thoughts of indulgence, deep-frying, and excess calories. However, Courgette, Pea, and Feta Fritters prove that you can have your cake and eat it too—without the guilt. These fritters are gluten-free, making them an excellent choice for those with gluten intolerance or celiac disease, and they pack a punch when it comes to nutrition.
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Courgettes (Zucchini): Courgettes are a low-calorie vegetable that’s high in water content, making them hydrating and refreshing. They’re also rich in essential vitamins like vitamin C, which helps boost the immune system, and potassium, which supports heart and muscle function. Furthermore, courgettes are packed with antioxidants, which help fight oxidative stress in the body.
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Peas: Often overlooked, peas are a nutritional powerhouse. Rich in plant-based protein and dietary fiber, they help support muscle health and digestion. Peas are also packed with vitamins A, C, K, and B-vitamins, making them a great addition to any balanced diet. Their sweetness adds a delightful contrast to the salty feta and savory courgettes.
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Feta Cheese: Feta cheese may have a reputation for being indulgent, but in moderation, it’s a healthy addition to this dish. Packed with calcium, protein, and beneficial fatty acids, feta provides the necessary creaminess and tang that brings the fritters to life. Additionally, its strong flavor means that only a small amount is needed to make a big impact on the dish’s taste profile.
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Gluten-Free Self-Raising Flour: Many gluten-free recipes fall flat, but the use of gluten-free self-raising flour ensures that these fritters retain a light, fluffy texture. This flour is often a blend of rice, potato, or tapioca starch and adds the necessary lift to make the fritters crisp up beautifully on the outside.
Together, these ingredients form a balanced, nutrient-rich dish that’s both filling and light, making it perfect for a quick meal or a hearty snack.
Why You’ll Love This Dish: Versatility and Ease
There’s a lot to love about Courgette, Pea, and Feta Fritters, but perhaps what stands out the most is their incredible versatility. This dish is the perfect solution for busy weekdays, meal prep, or even a relaxed weekend brunch with friends and family.
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Quick and Easy: With only 15 minutes of preparation time and another 15 minutes of cooking time, these fritters are incredibly quick to make. The recipe is straightforward, and the ingredients are easily accessible, making it ideal for anyone looking to cook a homemade meal without spending hours in the kitchen.
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Meal Prep Friendly: The fritters are perfect for batch cooking. You can make a large batch ahead of time, store them in the fridge or freezer, and enjoy them throughout the week. Whether you need a quick lunch, a snack, or a side dish, these fritters are a convenient option that doesn’t sacrifice flavor.
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Customizable: This recipe can easily be adapted to suit your preferences. For example, you can swap out peas for other vegetables like corn, spinach, or even grated carrot for extra texture and nutrition. If you’re vegan, you can substitute the feta cheese for a plant-based alternative and replace the eggs with a flax or chia egg substitute. The possibilities are endless!
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Impressive and Elegant: These fritters aren’t just practical—they’re also visually appealing. The combination of green courgettes, golden crispy edges, and the creamy white feta creates a vibrant dish that looks as good as it tastes. Serve them as a side dish at a dinner party or make mini fritters for an appetizer, and you’re sure to impress your guests.
Serving Suggestions: Elevate Your Fritters
While the fritters are delicious on their own, they can be taken to the next level with the right accompaniments. Here are a few ideas to elevate your serving experience:
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Herbed Yoghurt Dip: A cooling herbed yoghurt dip is the perfect complement to the warm, savory fritters. Simply mix plain yogurt with lemon zest, mint, and a pinch of black pepper for a refreshing, tangy dip. This balances the richness of the feta and adds an extra layer of flavor.
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Salad Pairing: These fritters are fantastic when served alongside a simple salad. A light green salad with fresh herbs, lemon dressing, and perhaps some olives or nuts will pair beautifully with the fritters, adding both texture and freshness.
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Eggs for Brunch: For a satisfying brunch, top your fritters with a poached or fried egg. The rich yolk pairs wonderfully with the crispy fritters, creating a luxurious mouthfeel.
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As a Side Dish: Serve these fritters alongside grilled meats, roasted vegetables, or a piece of fish for a well-rounded, balanced meal.
Meal Prep & Storage Tips: Keep It Fresh
One of the best things about these fritters is how well they store. Whether you have leftovers or you want to prepare them ahead of time, they can be easily kept in the fridge or freezer.
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Freezing: Let the fritters cool completely before storing them in an airtight container. You can place parchment paper between layers to prevent them from sticking together. When you’re ready to eat, simply reheat in the oven or air fryer to bring back their crispness.
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Refrigerating: If you plan to eat the fritters within a few days, simply store them in the fridge in an airtight container. They will last for up to three days and can be quickly reheated for a quick meal.
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Batch Cooking: Make a large batch and store them in the freezer for later use. This is a great way to have a quick, healthy meal on hand when you’re short on time.
Dietary Adaptability: A Dish for Everyone
Whether you’re gluten-free, vegetarian, or vegan, this dish can be easily adapted to suit your dietary needs.
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Gluten-Free: This recipe is already naturally gluten-free by using gluten-free self-raising flour. You can confidently serve these fritters to anyone following a gluten-free diet without any worries.
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Dairy-Free and Vegan: If you’re avoiding dairy, you can substitute the feta cheese with a plant-based cheese or nutritional yeast to maintain the cheesy flavor. To make the fritters vegan, simply replace the eggs with a flax or chia egg substitute.
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Nut-Free: This recipe doesn’t contain any nuts, making it suitable for those with nut allergies.
Conclusion: Why Courgette, Pea & Feta Fritters are a Must-Try
In conclusion, Courgette, Pea, and Feta Fritters are a versatile, flavorful, and nutritious dish that everyone can enjoy. Whether you’re cooking for yourself or entertaining guests, these fritters are a crowd-pleaser that can be adapted to suit a variety of tastes and dietary preferences. Their quick prep time, meal-prep potential, and adaptability make them a must-try for anyone looking to incorporate more vegetables into their diet while still enjoying a delicious, satisfying meal.
The next time you find yourself craving something easy, flavorful, and healthy, these fritters will not disappoint.