Lightened-Up Latkes

Its Latke season! Classic potato pancakes can be loaded with fat and calories! Try our delicious lightened up version of this crispy hotcake treat. Bonus: Not only are they full of protein and fiber, your portion size will be in check with the help of the muffin tin!

INGREDIENTS (serves 12, 1 latke per serving): 

  • 1 medium onion
  • 1/2 Tbs + 6 tsp canola oil
  • 4 cups zucchini, grated
  • 1 medium baking potato, grated
  • 1 egg + 1 egg white, beaten
  • 1/3 cup coarse wheat bran (or 2-3 GG crackers, pulverized)
  • 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

    1. Preheat oven to 350 degrees.
    2. Finely chop onion and heat 1/2 Tbsp oil in a heavy nonstick saucepan. Add onion and sauté 5 minutes. Add zucchini and sauté another 5 minutes. Allow to cool.
    3. Coarsely grate potatoes into a mixing bowl, squeeze out excess liquid. Mix in sautéed veggies, eggs, cracker crumbs, garlic powder, salt and pepper.
    4. Spray a 12-cup nonstick muffin pan with cooking spray and pour 1/3 cup vegetable mixture in each muffin tin. Smooth tops lightly and spoon 1/2 tsp oil over each.
    5. Bake about 45 minutes, or until firm and browned at the edges. Remove from oven and run a small spatula or knife around edges of latkes to release them.


    Serves 12, 1 latke per serving

    • FOR JOURNALING ON THE F-FACTOR DIET: 4g carbohydrate, 2g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 60 calories, 2g protein, 6g carb, 2g fiber, 4g net carb, 1g sugar, 3g fat, 0g sat fat, 67mg sodium