Pea & Courgette Fritters

Pea Courgette Fritters

Sometimes it's difficult to make a delicious breakfast with a variety of textures and flavours without it being loaded with greasy fried food, so this is aimed to provide an alternative for your Sunday brunch! These crispy fritters are cooked in coconut oil which has a high resistance to oxidation and therefore is great for cooking methods such as frying; oxidation is the chemical process when the structure of the oil changes into a rancid and potentially harmful substance. Research has shown in certain cases that highly oxidised oils can cause damage to brain cells, lead to inflammation, and increase the risk of diabetes and cardiovascular disease when eaten in large quantities. 

These fritters also offer a great range of flavours, from the juicy peas to the hint of Parmesan without being too heavy; they are also packed with nutrients from the veg and eggs that are packed into each fritter and would be a great addition to your lunch box if you make a few extra!

Time: 15 Mins Makes: 6 Fritters (3 per person)


  • Saute the onions in 1/2 tsp coconut oil until they start to soften
  • Place the peas in a large bowl and lightly mash them using a fork (they don't need to be completely mashed, just lightly crushed)
  • Add the cooked onion, grated, dried courgette and grated Parmesan to the bowl with the peas, give this a good old mix.
  • Add the egg and a grind of salt and pepper to the mixture and use a fork to combine them with the other ingredients.
  • Finally, add the almond flour and mix well again.
  • Heat 1tsp coconut oil in a large frying pan over a medium heat.
  • Use one tablespoon of mixture per fritter (this should make 6) and cook in the coconut oil until golden on each side


  • 1 Red onion
  • 100g Defrosted garden peas
  • 85g Grated courgette (wrap in a teatowl to absorb the moisture before using as otherwise it will make the fritters too wet)
  • 15g Grated Parmesan
  • 1 Egg (lightly whisked)
  • 20g Ground almonds
  • Salt and pepper 


Pea Courgette Fritters