RECIPE REVIEW: Zucchini & Asparagus Fritters with Tzatziki


Zucchini & Asparagus Fritters

  • Servings: 8
  • Difficulty: easy to moderate
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 Recipe adapted from


  • 2 Medium Sized Russet Potatoes
  • 2 Small Zucchini
  • 1 Bunch Asparagus
  • 2 Eggs, beaten
  • ½ Cup Flour
  • 1 Handful of Basil Leaves, shredded
  • ½ Cup Cheese, shredded (parmesan, mozzarella, etc.)
  • ½ tsp Salt
  • ½ tsp Pepper
  • ½ tsp Oregano
  • ¼ tsp Paprika


  1. Cut zucchini and asparagus by bringing water to the boil and adding to the water. Cook for 3 minutes and remove the asparagus zucchini from water and plunge into cold water for a couple of minutes then drain.
  2. Chop asparagus and zucchini into small pieces and place into a large mixing bowl.
  3. Boil potatoes until soft (about 10-15 minutes). Remove potatoes and drain under cold water for a couple of minutes. Grate potato into zucchini and asparagus.
  4. Add the eggs, basil, flour, salt, pepper, oregano and paprika to the asparagus and zucchini. Mix all ingredients.
  5. Spray a slick of cooking oil into a frying pan or griddle, set to medium-high heat. When hot, using a spoon dollop the zucchini mixture into the frying pan. Spread the dollop into a patty shape and approximately 1cm in height.  It’s best to cook the fritters in batches of 2-3. Saute fritters until golden brown then flip to cook the other side.

Calories 90,  Total Fat 4g,  Saturated Fat 2g, Monounsaturated Fat 1g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 220mg, Potassium 340 mg, Carbohydrates 10g, Dietary Fiber 2g, Sugar 2g, Protein 6g, Vitamin A 12% Vitamin C 24%, Calcium 9%, Iron 10%


Greek Yogurt Dip & Cucumber Sauce (Tzatziki)

  • Servings: 12
  • Difficulty: easy
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 Recipe adapted from Cabot Greek Yogurt


  • 2 medium cloves garlic
  • ¼ teaspoon salt, plus more to taste
  • 1 medium cucumber
  • 1 cup 2% Plain Greek Yogurt
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon flavorful extra virgin olive oil
  • 1 tablespoon finely chopped fresh dill
  • ½ teaspoon ground black pepper


  1. Peel garlic and chop coarsely. Sprinkle with ¼ teaspoon salt and mash into puree with blade of knife held sideways. Scrape into medium bowl.
  2. Remove ends from cucumber and peel. Cut in half lengthwise; scrape out and discard seeds. Coarsely grate cucumber flesh or mince finely with knife. Working over another bowl or sink, squeeze grated or chopped cucumber firmly to extract as much juice as possible; discard juice and add squeezed flesh to bowl with garlic.
  3. Add yogurt, lemon juice, olive oil, dill and pepper, stirring together well.
  4. Cover and refrigerate for at least 2 hours for flavors to blend. Add more salt if needed. Serve as dip with pita bread and fresh vegetables or as sauce for grilled lamb, chicken, beef or vegetables.

Per Serving (1 1/2 tbsp): Calories 25,  Total Fat 2g,  Saturated Fat 0g, Monounsaturated Fat 0g, Polyunsaturated Fat 0g, Cholesterol 3mg, Sodium 60mg, Potassium 37 mg, Carbohydrates 1g, Dietary Fiber 0g, Sugar 1g, protein 2g, Vitamin A 9% Vitamin C 10%, Calcium 4%, Iron 2%

Zucchini and Asparagus Fritter

Published by

Amanda The Dietitian

Culinary Dietitian and Certified Intuitive Eating Counselor. Private Practice in San Diego, specializing in sports nutrition, diabetes, GI disorders, eating disorders and nutrition for the performing arts. HAES

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