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Low FODMAP Cajun, Courgette, Carrot & Corn Fritters

Makes 12 – 16 Fritters

We’ve put our Friendly Food Co flare on the classic Kiwi corn fritter. We like to call these the 4 C fritters A.K.A low FODMAP Cajun, courgette, carrot & corn fritters (it’s a mouthful). They have just the perfect amount of spice and will be a delicious gut-friendly recipe this up BBQ season.

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Prep time: 15 minutes
Cook time: 15 minutes


  • 2x courgette, grated
  • 2x carrot, grated
  • 1 cup corn (we use frozen and defrosted corn)
  • 1.5 Tbsp The Friendly Food Co. For Every O’cajun seasoning
  • 1 cup parmesan cheese, finely grated
  • Zest of 1 lemon  
  • 3-5 Tbsp basil, finely chopped 
  • 2 x spring onion, green tips only, finely chopped 
  • ½ cup gluten free flour 
  • 1 tsp baking powder
  • 3 free-range eggs
  • Oil for cooking
The Friendly Food Co low FODMAP Cajun Fritters ...


  1. Grate and chop all ingredients according to instructions.
  2. Place the grated courgette and carrot in a clean tea towel and wring out the moisture from the vegetables as much as possible.
  3. In a large bowl, combine the vegetables, cajun seasoning, parmesan, lemon zest, basil and spring onion.
  4. Stir in flour and baking powder until all the vegetables are evenly coated. Stir in eggs until well combined.
  5. In a large fry pan, heat oil over medium to high heat.
  6. Once the pan is hot, using a 1/4 cup measuring cup, spoon a few fritters into the pan being careful not to overcrowd them. Cook for 2-3 minutes on either side until both sides are golden. Repeat for the remainder of the mixutre. 
  7. Serve your low fodmap fritters hot with a dollop of sour cream and fresh herbs.

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