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.

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