Healthy flourless pumpkin fritters (pampoen koekies)

Pumpkin fritters (or ‘pampoen koekies‘ as we call them in Afrikaans) is one of my all time favourites. Although usually served as a side to meat and veggies in a traditional Afrikaans home, they are quite sweet and desert-like (and certainly not the healthiest way to eat your veggies…).

I’ve made the traditional South African pumpkin fritters several times, but it always requires a lot of sugar, refined flour, and oil for frying. If you decrease the flour, they fall apart. If you try to fry them in less oil, they stick like mad. I pretty much gave up on trying to create a healthier version. Until I started experimenting with oats as a replacement for flour in pancakes, and realized how amazingly well it works! This led to the discovery of the most amazing healthy flourless pumpkin fritter recipe.

The recipe can be made gluten-free, if gulten-free oats are used. I use a teaspoon of honey for sweetness, but you can omit this or replace with a sweetener of your choice if you prefer. You can increase the sweetness a bit if you have a very sweet tooth.

These healthy pumpkin fritters can be served as a side dish, as part of a healthy breakfast, or as a snack.

They are so easy to make, and hold together incredibly well. Enjoy!

If you like this recipe, you may also like the recipe for banana oat pancakes or the recipe savoury green pea fritters.

P.S. please leave me a comment if you made these, and let me know what you think.

Healthy flourless pumpkin fritters (pampoen koekies)

Pumpkin fritters with oats, eggs, cinnamon and a touch of honey
Prep Time5 mins
Cook Time10 mins
Course: pancake, Side Dish
Cuisine: South African fusion
Keyword: cinnamon, eggs, oats, pumkin
Servings: 8 fritters
Calories: 63kcal
Author: Marna Oettle

Ingredients

  • 1.5 cups cooked mashed pumpkin or butternut about 1/2 of a medium butternut
  • 3/4 cup oats gluten free if necessary
  • 2 eggs
  • 1/2 tsp baking powder
  • 1 tsp honey or sweetener of choice
  • 1 tsp cinnamon
  • splash of milk if needed

Instructions

  • Blend everything together until completely smooth. Add a splash of milk or two if your batter is to thick to blend.
  • Heat a non-stick pan to medium heat, spray with non-stick spray, then fry spoonfuls of the batter until golden (about 1 minute per side).
  • Serve! See notes on serving suggestions.

Notes

Nutritional info per pancake: 63 kcal, 1.7 g fat; 9.7 g carb; 2.1 g fiber; 2.4 g sugar; 2.9 g protein.
Serving suggestions:
Serve as a side dish (2 per person), or as a breakfast (3 – 4 per person) with some fresh fruit and plain yoghurt.
You can sprinkle with more cinnamon and drizzle with a bit of honey if you want.

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