Veggie Fritters Lunch

Portion Perfect Menu with Rosti with Wild Rice, Sour Cream or Yogurt, Crackers, and Apple on a plate

Veggie fritters make great bento box lunch meals

This quick and easy menu makes use of any summer or winter squash.

We have loved it with spaghetti squash, recipe via the chew, but our hands-down favorite for effort, ease of prep, and clean up has to be zucchini.

This is a nice combination of vegetable proteins in the zucchini and wild rice for a yummy, filling and satisfying lunch. For a complete protein pair it with beans.

One medium zucchini has 2 g of fiber, 2 g of protein and 5 g of carbs, and the wild rice has 2 g of protein.


  • Zucchini fritters, made with wild rice—a yummy veggie protein dish, see recipe below
  • Crackers—organic, non-GMO, and vegan
  • Sour cream
  • Apple slices

Zucchini Fritters


  • 1 medium zucchini, or other summer squash, grated
  • 1/3 cup wild rice, cooked
  • 1 tablespoon flour
  • 1/8 teaspoon chili flakes
  • 1/8 cup scallions, very finely chopped
  • 1/4 cup olive oil*
  • Sea salt and freshly ground black pepper, to taste

How To

  • Grate that squash. Either do it by hand, the way we have forever and ever, or get a shredder.
  • In a large bowl, combine the squash, rice, flour, chili flakes and scallions. Season with salt and pepper.
  • In a large saute pan* add 1/4 cup olive oil and heat over medium-high heat.
  • Add 1/2 cup of squash mixture and press into a pancake using a spatula. Cook 1-2 minutes, until golden brown. Flip once, cook other side.

*Alternatively, bake them at 350 for 10 minutes in a light drizzling of olive oil on parchment paper.

Season with salt, and repeat with the remaining squash mixture.

This makes a big batch for 3 large servings. Make them in advance and pop 'em in the fridge in your XL lidded container for the week ahead, or in the freezer for up to 3 months.


Remember that your refrigerator and your freezer are slow-acting dehydrators. They keep food cold, but they ever-so-slowly dry them out, too—that's what "freezer burn" means.

Be sure to protect the food you want to keep: fresh perishables for 3-4 days in the fridge, sauces and cheeses and the like for up to 2 weeks in the fridge. Check out our Prep n' Store for just that.

Portion Perfect Menu with Rosti with Wild Rice, Sour Cream or Yogurt, Crackers, and Apple

Be sure to check out My Portion Perfect for more meal ideas and suggestions and an active community to support your weight control efforts.

Anna Dietze
Anna Dietze


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