Healthy Corn Fritters - Chef Abbie Gellman MS, RD, CDN

Healthy Corn Fritters

Chef Abbie Gellman RD

Corn is such a versatile and delicious ingredient to work with. I love it because it easily adds a hint of sweet in savory recipes, making you want to come back for more. These healthy corn fritters are a perfect example of that! They have savory cheddar cheese that works perfectly with the sweet pop of corn. Enjoy these as an appetizer with yogurt or sour cream dip or as a part of your main meal with protein and veggies.

Making Healthy Corn Fritters

The great thing about this recipe is that it is SO easy to throw together. It only requires one bowl for mixing all of the ingredients together and many of the ingredients can easily be swapped for what you have on hand or what you prefer. I know I always have a random assortment of leftover herbs in my produce drawer—this is a great time to put those all to use!

Do you dread cutting fresh corn off of the cob? Kernels end up flying everywhere and it makes such a mess! Fortunately, there a few techniques that can help with this. Working one at a time, stand the corn cob vertically in the bowl on its flat end and slice kernels off. The corn will end up neatly collected in the bowl instead of spread across your kitchen counter. You can also use a small bowl, placed upside down, inside of the larger bowl when doing this. This tick will help you be able to reach the bottom of the corn cob with your knife easily. Or, you can avoid this whole debacle and use frozen corn, instead!

To make these corn fritters, combine corn with eggs, scallions, bell peppers (or other vegetables you enjoy), and herbs, that have all been finely diced or chopped. Add in flour, salt and pepper and mix to form batter. These fritters cook up quickly, only 1-2 minutes per side in a sauté pan over medium-high heat.

More Than Healthy Corn Fritters

Another reason why I love this recipe is because it’s perfect to learn as a base recipe and then use to play around with other ingredients. For example, instead of corn fritters you could make zucchini fritters or carrot fritters! This works well for vegetables that are easily shredded. The more cooking techniques you know, the more creative you can get in the kitchen!

The Healthy Part of This Recipe

Not only is this a versatile recipe, it also packs a pretty good nutritional punch. Don’t overlook corn when it comes to nutritional value! One cup of sweet corn contains 4 grams of fiber and 5 grams of protein, which is pretty high for a veggie.1

I’ve also chosen to use whole wheat flour as binding ingredient in this recipe, instead of a refined white flour. When possible, whole grains are a superior choice for cooking and baking, because they provide lots of extra nutrients that refined flour lacks. Whole wheat flour is made by grinding the entire kernel, which includes the bran, germ and endosperm. Each of these parts add nutrients to the flour, including fiber, B vitamins, iron and antioxidants.2 Fiber in the diet has been shown to help lower cholesterol and prevent the formation of blood clots that could lead to heart attack or stroke.2  An easy way to get a few more beneficial nutrients into your diet!

Similar Pages

Looking for more appetizer ideas? Check these out: Salmon Cakes, Baked Falafel, or Peach Salsa!

References

  1. Nutrition Facts For Cooked Yellow Sweet Corn. myfooddata. https://tools.myfooddata.com/nutrition-facts.php?food=169999&serv=wt4&qty=1. Accessed March 28, 2020.https://tools.myfooddata.com/nutrition-facts.php?food=169999&serv=wt4&qty=1
  2. Whole Grains. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/. Published November 4, 2019. Accessed March 28, 2020. https:// www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
corn fritters

Corn Fritters

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Course: Main Course, Side Dish
Keyword: kid friendly, vegetarian
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Author: Chef Abbie Gellman RD

Ingredients

  • 3 eggs beaten
  • 2 scallions white and light green parts, thinly sliced
  • ½ red bell pepper diced small
  • ½ cup parsley chopped
  • 2 tablespoons chives
  • 1 cup cheddar shredded
  • 4 ears of corn or 2 cups frozen corn, thawed
  • 1 cup whole wheat pastry flour
  • ½ teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • Olive oil spray
  • Optional: plain yogurt or sour cream

Instructions

  • Mix eggs, scallions, pepper, parsley, chives, and cheddar in a bowl. Cut corn off ears and add to bowl. Add in flour, salt, and pepper and mix well into a batter.
  • Heat a large saute pan over medium-high heat and coat with olive oil spray. Scoop ¼ cup of batter and drop on pan, flatten gently with spatula. Repeat being careful not to overcrowd pan. Cook until brown, approximately 1-2 minutes, then flip and cook other side for 1-2 minutes more. Transfer to plate and finish until batter is gone. Add more olive oil spray as necessary.
  • Optional: serve with yogurt or sour cream

Video

Notes

Note: use whatever herbs you like!

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