F-Factor

Air Fried Multi-Colored Fiber Latkes

These potato pancakes are far from average, and in more ways than one! For starters, they’re fiber packed so they have a lower net carb than typical latkes. They also can be made colorful; use veggies of your choosing to make green, orange (shown here) or magenta latkes – or mix them together for “confetti” multi-colored latkes. 
Note: This recipe bakes the latkes in an air-fryer. To bake without air fryer, just line a baking sheet with parchment paper or use a silicon baking sheet and bake at 450°F for 15 minutes, flip, spray with nonstick cooking spray and place bake in oven to bake for an additional 10-15 minutes or until latkes are golden brown and crispy.

INGREDIENTS (serves 6, 2 latkes per serving): 

  • 1 medium onion, diced
  • 4 cups zucchini, beets and/or carrots, grated (depending on desired pancake color)
  • 1 medium baking potato
  • 1 egg + 1 egg white, beaten
  • 1/4 cup (1 scoop) Unflavored 20/20 Fiber/Protein Powder
  • 1 tsp dried parsley
  • 1 tsp oregano
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • dash ground red pepper

    • PREPARATIONS:

    1. If air fryer needs preheating, set to 350ºF to preheat.
    2. Coat a nonstick pan with nonstick cook and place over medium heat. Add chopped onion and sauté 5 minutes. Add desired latke-colored vegetable (zucchini if want green latkes, carrot for orange latkes, beets for deep purple latkes or 1 1/3 cups of each veggie to make mutli-colored) and sauté another 5 minutes. Set aside to cool.
    3. Coarsely grate potatoes into a mixing bowl, squeeze out excess liquid. Mix in sautéed veggies, eggs, 20/20 powder, parsley, oregano, garlic powder, salt, pepper and red pepper. Mix until well combined.
    4. Coat air fryer racks with nonstick cooking spray. Drop 12 spoonfuls of mixture into the air fryer basket, smooth tops lightly (press with hand or back of spoon) to make into patties. Spray tops with nonstick cooking spray and place in air fryer over to air fry on 350ºF for 15 minutes, or until pancakes are firm and golden browned at edges.
    5. Remove from air fryer and serve as desired.

     

    NUTRITIONAL CONTENT PER SERVING
    Serves 6, 2 latkes per serving. This is a Step 1 recipe. 

    PREPARED WITH ZUCCHINI (green latkes): 

    • FOR JOURNALING ON THE F-FACTOR DIET: 8g carbohydrate, 4g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 82 calories, 6g protein, 13g carb, 4g fiber, 9g net carb, 3g sugar, 1g fat, 0g sat fat, 124mg sodium

     

    PREPARED WITH CARROT (orange latkes): 

    • FOR JOURNALING ON THE F-FACTOR DIET: 8g carbohydrate, 6g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 100 calories, 5g protein, 11g carb, 6g fiber, 5g net carb, 5g sugar, 1g fat, 0g sat fat, 190mg sodium

     

    PREPARED WITH BEETS (magenta latkes): 

    • FOR JOURNALING ON THE F-FACTOR DIET: 8g carbohydrate, 5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 114 calories, 6g protein, 22g carb, 5g fiber, 17g net carb, 10g sugar, 1g fat, 0g sat fat, 218mg sodium

     

    PREPARED WITH ALL 3 VEGGIES (confetti latkes): 

    • FOR JOURNALING ON THE F-FACTOR DIET: 8g carbohydrate, 5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 99 calories, 6g protein, 15g carb, 5g fiber, 10g net carb, 6g sugar, 1g fat, 0g sat fat, 177mg sodium
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