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Low-cal kohlrabi fritters are grated kohlrabi bound with egg, a little flour and Parmesan, then pan-fried in just 2 tablespoons of olive oil. A serving of three fritters with lemon yogurt dip comes in around 245 calories.
I’ll be honest, I walked past kohlrabi for years. It looked like a pale green alien. Then I grated one and found it’s mild, a little sweet, and crisps up like a potato without the heaviness.
The one thing that goes wrong is water. Skip the salting and squeezing, and the batter steams in the pan and slumps apart. Give it 15 minutes and a tea towel and you’re set.
They’re crisp at the edges. Tender in the middle. Easy on a weeknight, and kids eat them without asking what’s inside.
Why You’ll Love This Recipe
- About 245 calories for three fritters plus dip
- Only 2 tablespoons of olive oil for the whole batch
- Reheat in the oven and the edges crisp again
- Budget-friendly, and kids eat them without questions
Ingredient Notes
- kohlrabi: Pick firm bulbs about the size of a tennis ball, since smaller ones are sweeter and less woody. Zucchini works in a pinch, but it needs a harder squeeze.
- all-purpose flour: Just 35 g holds the batter together. Chickpea flour or certified gluten-free oat flour works as a 1:1 swap.
- Parmesan: It adds salt and savory depth with few calories. Skip it and add an extra 1/4 tsp salt if you need the fritters dairy free.
- plain nonfat Greek yogurt: It keeps the dip light and tangy. Low-fat yogurt works too, while sour cream adds noticeably more calories.
- olive oil: A thin film is enough in a nonstick skillet. Avocado oil or any neutral oil works if you prefer.
Pan-Fried Low-Cal Kohlrabi Fritters with Lemon Yogurt
Ingredients
Method
- Peel the kohlrabi, cutting away the tough outer layer until the flesh looks pale and even. Grate it on the large holes of a box grater, then toss with 1/2 tsp of the salt in a colander set over a bowl. Let it sit for 15 minutes.
- While the kohlrabi sits, stir the Greek yogurt, lemon juice, lemon zest, dill and a pinch of salt together in a small bowl. Cover and chill until serving.
- Wring the kohlrabi in a thin clean tea towel, a handful at a time, until only a few drops come out. You should have about 500 g left. Mix it in a large bowl with the eggs, flour, Parmesan, scallions, garlic, baking powder, pepper and the remaining 1/4 tsp salt, until the shreds are coated and clump when pressed.
- Heat the oven to 95 C / 200 F and set a wire rack in a 33 x 46 cm / 13 x 18-inch sheet pan. Heat a 30 cm / 12-inch nonstick skillet over medium heat for 2 minutes, then add 2 tsp of the olive oil.
- Scoop four 1/4-cup mounds into the skillet and press each to about 1.5 cm / 1/2 inch thick. Cook for 3 to 4 minutes per side, flipping once, until deep golden and the center feels set. Move to the rack in the oven, then repeat twice more with the remaining oil and batter, wiping out any loose shreds between batches.
- Serve the fritters hot, three per person, with the lemon yogurt dip.
Notes
- Salt the shreds for the full 15 minutes before squeezing.
- Peel deeply until the flesh looks pale and even, with no tough ring left.
- Cook in three batches of four so the pan stays hot and the fritters brown.
- Hold the heat at medium so the center sets as the outside browns.
- Use a thin, clean tea towel for squeezing, since paper towels tear.
Tips for Success
- Salt the grated kohlrabi, let it sit 15 minutes, then wring it in a thin clean tea towel until only a few drops come out.
- Preheat the skillet over medium heat for 2 minutes before adding oil so the fritters sizzle on contact and don’t soak up fat.
- Press each mound to about 1.5 cm / 1/2 inch thick with a spatula so the center sets while the outside browns.
- Flip only once, when the underside is deep golden and the fritter releases easily, usually after 3 to 4 minutes.
- Hold finished batches on a wire rack in the warm oven so the bottoms stay crisp instead of steaming on a plate.
Variations
- Swap half the kohlrabi for grated carrot for a sweeter fritter. Salt and squeeze it along with the kohlrabi so the batter stays dry.
- Stir in 1/2 tsp cumin and 1/2 tsp smoked paprika, then stir a spoonful of harissa into the yogurt for a warmer plate.
- Use chickpea flour instead of all-purpose to make these gluten free. The batter turns slightly thicker, so flatten each mound gently.
Storage and Reheating
Cool leftover kohlrabi fritters completely, then store them in an airtight container with a sheet of paper towel between layers. They keep 3 to 4 days in the fridge. Keep the lemon yogurt dip in its own jar for up to 4 days.
Reheat on a wire rack set in a sheet pan in a 200 C / 400 F oven for 8 to 10 minutes, flipping once, until the edges crisp again. An air fryer at 180 C / 350 F for 5 minutes works too.
To freeze, spread cooled fritters in a single layer on a tray for 1 hour, then bag them for up to 2 months. Bake from frozen at 200 C / 400 F for 15 to 18 minutes, flipping once.
Serving Suggestions
Low-cal kohlrabi fritters work as a light main with a big green salad, or as a side next to roast chicken or grilled fish. Spoon the lemon yogurt dip over the top or serve it alongside.
For a fuller lunch plate, add a soft-boiled egg and a quick cucumber and tomato salad. Pickled red onion adds a sharp contrast to the mild kohlrabi.
For meal prep, pack two or three reheated fritters with a small container of dip. Kids like them as finger food with a little ketchup on the side.
FAQ
Why are my kohlrabi fritters soggy or falling apart?
Soggy or crumbly fritters almost always mean the kohlrabi still holds too much water. Salt the shreds, wait 15 minutes, then wring them in a clean tea towel until only a few drops come out. Also wait for a deep golden underside, about 3 to 4 minutes, before flipping.
Can I use zucchini or potato instead of kohlrabi in these fritters?
Zucchini works at the same weight, but it releases more liquid, so salt it and wring it out twice. Potato gives a crisper edge, though it carries roughly three times the carbs by weight. I’d use half kohlrabi and half potato if you want more crunch without a full latke’s calories.
Can I freeze kohlrabi fritters and still get them crisp?
Yes, they freeze well. Cool the cooked fritters, freeze them in a single layer on a tray for 1 hour, then bag them for up to 2 months. Bake from frozen at 200 C / 400 F for 15 to 18 minutes, flipping once, until the edges crisp again.
What goes well with kohlrabi fritters for a full dinner?
A crunchy cabbage or cucumber salad, roast chicken, or a soft-boiled egg all fit. The yogurt dip already adds a tangy note, so keep sides simple and sharp, like pickled red onion or a lemony green salad. For a vegetarian dinner, add white beans with olive oil and herbs.
Are low-cal kohlrabi fritters gluten free?
Not as written, because the recipe uses 35 g of all-purpose flour. Swap in the same amount of chickpea flour or certified gluten-free oat flour, and check that your baking powder is gluten free. The batter will be a little thicker, so press each mound gently flat in the pan.
What is the difference between kohlrabi fritters and potato latkes?
Kohlrabi fritters use a mild, juicy bulb instead of potatoes, so they carry about a third of the carbs by weight. Latkes usually use more oil and onion and come out denser. Kohlrabi fritters are lighter and a little sweeter, closer to a vegetable pancake.
