Zucchini Tofu Fritters

By Nmami Agarwal     05-Oct 2018

Zucchini Tofu Fritters

Craving too much to eat something and don’t know how to deal with it? Try our today’s recipe zucchini tofu fritters. Zucchini and tofu are a great match to go with, just like rhubarb and strawberry. Combining both, with the whole wheat bread for holding it together, you can get the most delicious tofu zucchini fritters that everyone will love. These are not typically fried pakoras but rather a very healthy option to try. It’ll help you fight your cravings in a healthy manner.

Nutritional Benefits:

By trying out this healthy recipe you will surely consume a lot of vitamin A and C, fiber, folate, riboflavin, potassium and manganese, these minerals that helps your body to process fats, carbs and glucose.

Tofu is an excellent source of protein, calcium, iron and other micro-nutrients, it is a popular ingredient with many health benefits. It is a very good source of minerals like manganese, selenium and phosphorous. Adding to it tofu is a good source of magnesium, copper, zinc and vitamin B1. It provides protection against cancer and heart disease.

Zucchini boasts high levels of potassium, B-vitamins, dietary fiber, and antioxidants, which all offer immense benefits to health. It is an excellent source of potassium, Vitamin A. It contains moderate levels of thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc. It helps regulate blood sugar levels, which can greatly control diabetes.

Broccoli is an amazing source of vitamins K (involved in blood clotting) and C (builds collagen and heal wounds), a good source of folate (needed for the production and maintenance of new cells in the body)and also provides potassium (essential for the function of nerves and heart contraction), fiber that promote digestive health and lowers cholesterol.


  • Tofu-20g
  • Zucchini, shredded- 20g
  • Broccoli- 10g
  • 1 small egg
  • Yoghurt- 5g
  • Whole wheat breadcrumbs- 10g
  • Green onion- 10g
  • Oil- 5g

Yield– 3tikkis
Calories– 55 kcal
Protein– 3.2g
Carbohydrates– 2.5g
Fat– 3.7g


  • Squeeze the shredded zucchini really well, twisting at the top and pressing it completely.
  • After this transfer zucchini to a large mixing bowl along with tofu, eggs, onion, pepper, yoghurt and salt. Mix really well. Sprinkle flour on top and mix until it is fully combined.
  • Shape the mixture into flat tikkis.
  • Preheat baking tray for 2-3 minutes and add a bit of oil and spread with spatula. Put themixture onto it into flat tikkis but do not flatten too thin, now let it bake for 5-6 minutes, carefully flip and cook another 4 minutes or until brown. Work in batches. Fr
  • Serve hot and enjoy.

Over to you:

So the next time you crave for something and cant deal with it, why don’t you try our easy-to-go healthy snack.This fritter is the ideal thing for you to try as it helps you deal with two thins at once – your cravings and health issue. This nutrient-filled tofu and zucchini fritters can be served with tomato or mint chutney to enhance the taste and nutritional values.You can combine it with your kind of tea or coffee as per your craving demands. It does not require deep frying and hence a very amazing snack for every generation.

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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
Know more:
1) https://bit.ly/2MZfjJr
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Myth of the Day
Your safe bet- consult a nutritionist!
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