Zucchini Sweet Potato Cutlets – Delicious and Nutritious Recipe

Discover a family recipe that has not only been a delightful meal option but also a healthy choice for weight management. Inspired by my grandmother, who successfully shed 10 kg by incorporating this simple yet nutritious dish into her daily lunch routine, these Zucchini and Sweet Potato Cutlets are perfect for anyone looking to enjoy a tasty, health-conscious meal.


  • 1 zucchini
  • 2 sweet potatoes
  • Green onions, chopped (as desired)
  • 1 egg
  • 1 tablespoon of rice flour
  • Salt, to taste
  • Olive oil for frying


  1. Prepare the Vegetables: Grate the zucchini and sweet potatoes and place them in a mixing bowl. Add the chopped green onions for enhanced flavor.
  2. Season and Bind: Sprinkle salt to taste. Mix in the egg and rice flour, combining well to bind the ingredients together.
  3. Cook the Cutlets: Heat a generous amount of olive oil in a frying pan over medium heat. Scoop portions of the vegetable mixture to form patties and place them in the pan.
  4. Fry Until Golden: Cover the pan and cook each side for 5-7 minutes, then flip the cutlets. Continue frying until the other side is golden brown and the cutlets are cooked through.
  5. Serve Hot: Plate the cutlets while hot, possibly garnishing with extra green onions or a dollop of yogurt or your favorite low-calorie dip.

Tips for Making Zucchini and Sweet Potato Cutlets:

  1. Moisture Control: Before mixing, ensure to squeeze out as much moisture as possible from the grated zucchini to prevent the cutlets from becoming soggy.
  2. Consistent Heat: Maintain a consistent medium heat to ensure that each cutlet cooks evenly, achieving a crispy exterior without burning.
  3. Flavor Enhancements: Consider adding a pinch of smoked paprika or cumin for an extra layer of flavor, complementing the sweetness of the potatoes and the mild taste of zucchini.
  4. Binding: If the mixture feels too loose or if the patties are not holding together well, you can add a little more rice flour to help bind the ingredients.
  5. Healthy Frying: Use olive oil for a healthier option, but ensure it does not smoke. If necessary, lower the heat or use an oil with a higher smoke point to avoid burning.

Serving Suggestions:

These zucchini and sweet potato cutlets can be served hot, straight from the skillet. For a wholesome meal, pair them with a side of fresh green salad or a dollop of Greek yogurt to complement their flavors. They are also perfect for stuffing into whole grain pita bread with a smear of hummus and a sprinkle of feta cheese for a Mediterranean-inspired meal. Whether you’re enjoying them as a main dish or a hearty side, these cutlets are versatile and satisfying.

Nutritional Information:

Zucchini and sweet potatoes are both low in calories but high in nutrients, making these cutlets a great option for weight loss or maintenance. Zucchini is high in vitamins A and C, fiber, and water content, helping to fill you up without a lot of calories. Sweet potatoes are rich in vitamin A, vitamin C, and manganese, and they offer a good source of fiber, which can regulate blood sugar and help you feel full longer. The addition of green onions adds a burst of flavor along with beneficial antioxidants. Each cutlet is a fiber-rich, nutrient-packed choice that supports a healthy diet while providing a satisfying, low-calorie meal option.

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