Zucchini, Feta, and Spinach Fritters with Garlic Tzatziki is a quintessential Mediterranean dish that brings together fresh ingredients, healthy vegetables, and bold flavors. These fritters are crispy on the outside, tender on the inside, and perfect for a variety of occasions—from light appetizers to healthy snacks. The addition of garlic tzatziki as a dipping sauce elevates the dish, creating a refreshing balance of flavors.
Zucchini is one of the core ingredients in this dish, and it’s celebrated for its low-calorie content and high levels of vitamins A and C. Spinach, with its iron, calcium, and antioxidants, enhances the dish’s nutritional value. Finally, feta cheese, with its creamy texture and salty tang, adds depth to the fritters. When paired with the Greek yogurt-based tzatziki—infused with fresh garlic, dill, and lemon juice—this dish becomes a well-balanced, nutrient-rich snack or meal.
For more on the health benefits of feta cheese, you can read this guide to feta’s nutritional value, or if you’re looking for ways to select the freshest vegetables and herbs, check out this helpful article on choosing fresh produce for Mediterranean dishes.
The Origins of Zucchini Fritters in Mediterranean Cuisine
Fritters have been a part of Mediterranean cuisine for centuries. In Greek and Middle Eastern culinary traditions, fritters are often made with a variety of vegetables, cheese, and sometimes meat. Zucchini fritters have become particularly popular due to the abundance of zucchini in the Mediterranean climate and its versatility in recipes.
In Greece, these fritters are called “kolokithokeftedes” and are typically made with zucchini, feta cheese, herbs, and a combination of flour or breadcrumbs. The fritters are typically fried to a golden crisp and served with a cool tzatziki sauce for dipping.
As these fritters gained popularity worldwide, they have become a staple in various diets, including vegetarian and gluten-free options. Their simplicity, ease of preparation, and health benefits have made them an appealing choice for those seeking delicious, yet nutritious meals.
Why Choose Zucchini, Feta, and Spinach?
Choosing the right ingredients is essential for making the best zucchini fritters. Each element of this dish brings its own unique flavor and health benefits:
- Zucchini: This vegetable is not only low in calories, but it also provides vitamins A and C, which help in maintaining good eyesight and skin health. Additionally, zucchini is rich in fiber, promoting digestion and aiding in weight management.
- Spinach: Loaded with iron, calcium, and antioxidants, spinach contributes to strong bones, improved circulation, and overall immune health. It also provides a hefty dose of vitamins like vitamin K and folate, which are essential for the body’s various functions.
- Feta Cheese: Known for its high calcium and protein content, feta is also a fermented dairy product, which means it can provide gut-health benefits. It gives the fritters their creamy texture while adding a sharp, tangy flavor that perfectly complements the more subtle zucchini and spinach.
- Garlic Tzatziki: Tzatziki, the quintessential Greek dip, is made from Greek yogurt, fresh garlic, grated cucumber, dill, and lemon juice. This sauce not only balances the richness of the fritters but also brings its own health benefits. The garlic offers immune-boosting properties, while Greek yogurt provides probiotics that promote gut health.
If you’re curious about how to select the freshest zucchini or spinach, check out this comprehensive guide on choosing the best vegetables for Mediterranean cooking.
Ingredient Breakdown for the Perfect Fritters
To make your Zucchini, Feta, and Spinach Fritters with Garlic Tzatziki, gather the following fresh ingredients:
For the Fritters:
- 2 medium zucchinis, grated
- 1 cup fresh spinach, chopped
- ½ cup feta cheese, crumbled
- 2 cloves garlic, minced
- 2 large eggs
- ¼ cup green onions, finely chopped
- 1 tablespoon all-purpose flour (use chickpea flour for a gluten-free version)
- Salt and pepper to taste
- Olive oil for frying
For the Tzatziki Sauce:
- 1 cup Greek yogurt (choose full-fat for a richer taste)
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- ½ cucumber, grated and excess moisture removed
- Fresh dill, chopped (about 1 tablespoon)
- Salt and pepper to taste
When preparing the ingredients for the fritters, be sure to remove excess moisture from the zucchini by grating it and allowing it to sit with a sprinkle of salt for about 10 minutes. Then, wring out the moisture using a clean kitchen towel or cheesecloth. This step helps prevent the fritters from becoming soggy while frying.
Step-by-Step Instructions for the Fritters and Tzatziki
Prepare the Zucchini Mixture
In a large mixing bowl, combine the following:
- Grated zucchini
- Chopped spinach
- Crumbled feta cheese
- Minced garlic
- Chopped green onions
- Eggs
- Flour
Add salt and pepper to taste, and mix everything thoroughly until well combined. The mixture should hold together but be slightly loose. If it feels too wet, you can add a little more flour to help bind it.
Shape the Fritters
Using your hands or a spoon, form small patties out of the mixture. You can make them as thick or thin as you prefer, but around 2-inch wide fritters tend to work best for even cooking.
Fry the Fritters
Heat about 1 tablespoon of olive oil in a large frying pan over medium heat. Once the oil is hot, carefully place the fritters in the pan, ensuring not to overcrowd the pan. Fry for about 3-4 minutes on each side, or until golden brown and crispy. Repeat in batches if necessary.
Prepare the Garlic Tzatziki
In a separate bowl, combine:
- Greek yogurt
- Lemon juice
- Minced garlic
- Grated cucumber
- Chopped dill
Mix until smooth and season with salt and pepper to taste. The tzatziki should have a creamy consistency, but if you prefer a thinner texture, you can add a little more lemon juice or water.
Serve the fritters immediately while hot, with the tzatziki on the side for dipping.
Variations and Dietary Modifications
Gluten-Free Zucchini Fritters
To make these fritters gluten-free, simply swap out the all-purpose flour for chickpea flour or almond flour. Both alternatives provide a nutty flavor and create a light, crispy fritter. Additionally, chickpea flour is a great source of protein and fiber.
Vegan Zucchini Fritters
For a vegan version of these fritters, replace the feta cheese with a plant-based alternative, and use flax eggs instead of regular eggs. To make one flax egg, combine 1 tablespoon of ground flaxseed with 3 tablespoons of water, let it sit for 5 minutes, and then add it to the mixture.
Extra Veggies and Herbs
Feel free to experiment by adding other vegetables like grated carrots, chopped bell peppers, or even fresh herbs like basil or oregano for an extra burst of flavor. The possibilities are endless with this versatile recipe.
Conclusion: A Healthy Mediterranean Snack with Endless Possibilities
Zucchini, Feta, and Spinach Fritters with Garlic Tzatziki are an ideal Mediterranean dish to enjoy with family or friends. These fritters are packed with vitamins, minerals, and flavor, while the garlic tzatziki sauce adds a refreshing twist. Whether you’re preparing them for a light lunch, dinner, or party appetizer, they are sure to be a hit.
Print
Zucchini Feta Spinach Fritters with Garlic Tzatziki
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
Crispy on the outside and tender on the inside, these Mediterranean-inspired zucchini, feta, and spinach fritters are paired with a refreshing garlic tzatziki sauce.
Ingredients
- 2 medium zucchinis, grated
- 1 cup fresh spinach, chopped
- ½ cup feta cheese, crumbled
- 2 cloves garlic, minced
- 2 large eggs
- ¼ cup green onions, finely chopped
- 1 tablespoon all-purpose flour (or chickpea flour for gluten-free)
- Salt and pepper to taste
- Olive oil for frying
For the Tzatziki Sauce:
- 1 cup Greek yogurt
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- ½ cucumber, grated and excess moisture removed
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
Instructions
- Grate zucchini, sprinkle with salt, and let sit for 10 minutes. Wring out excess moisture.
- Combine zucchini, spinach, feta, garlic, green onions, eggs, and flour in a bowl. Mix well.
- Form small patties from the mixture.
- Heat olive oil in a pan over medium heat. Fry fritters for 3-4 minutes per side until golden brown.
- For tzatziki, mix Greek yogurt, lemon juice, garlic, cucumber, dill, salt, and pepper.
- Serve fritters warm with garlic tzatziki on the side.
Notes
For a gluten-free version, use chickpea flour. To make it vegan, replace feta with plant-based cheese and eggs with flax eggs.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Appetizer
- Method: Pan-Fried
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 portion
- Calories: 200
- Sugar: 3g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 9g
- Cholesterol: 80mg
Keywords: zucchini fritters, feta, spinach, Mediterranean, garlic tzatziki