Banting courgette, spinach and cheese fritters

Jump on the Bant Wagon

This is a great starter to make if you have banting guests coming over. They’re tasty, simple to prepare and pair very nicely with tzatziki or hummus. They join a host of other delicious banting recipes in 'Jump on the Bant Wagon' by Nick Charlie Key.

Serves: 6–8


2 grated courgettes
salt and pepper
3 handfuls chopped baby spinach
125 ml (½ cup) either feta or cheddar cheese
60 ml (¼ cup) chopped fresh herbs, such as coriander, mint, oregano or basil
3 lightly beaten eggs
2 chopped spring onions
2 chopped cloves garlic
80 ml (¹⁄³ cup) almond flour
2,5 ml (½ tsp) baking powder
For frying: 60 ml (¼ cup) olive oil


Place the grated courgettes in a sieve or strainer over a bowl. Sprinkle about 5 ml (1 tsp) salt over the courgettes to draw out the liquid. Leave for 10–15 minutes. Once that’s done, gently wring out as much of the remaining liquid as possible.

In a large bowl, combine the courgettes, spinach, cheese, herbs, eggs, spring onions and garlic. Stir until well mixed. Sprinkle in the almond flour and baking powder, a little at a time, until it’s all mixed in well and holding together nicely.

Heat the olive oil in a pan over medium heat. Once it’s heated, scoop in your batter (roughly 3 Tbsp per fritter).

After 30 seconds or so, push down gently on the fritter with the back of a spatula to flatten it out – but not too much!

Fry each fritter for about 3 minutes per side or until golden brown. Place the fritters onto a plate with some kitchen paper to absorb any excess oil. Serve warm.

Jump on the Bant WagonThis extract is courtesy of Jump on the Bant Wagon by Nick Charlie Key, published by Human & Rousseau. Available at good book shops for ±R265.


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