High Protein Lentil Fritters

Look, I know there are probably hundreds of lentil recipes out there. This little legume is finally getting the attention it deserves, and I'm here for it. Think of lentils as a whole food multivitamin.

If you just want the recipe, skip the rambling and head straight below.

I like my health to taste good. I like food that does a lot, but asks very little in return. Something that feels like a shortcut, but is really just working smarter, not harder

I share recipes like this because I am not unfamiliar with the struggle of consistently giving my body what it needs to function well. So yes, I like to sneak in the extras, and fritters are one of my favourite ways to do it.

They’re easy, endlessly adaptable, and very good at hiding the veg you don’t usually rush toward, like lentils.

While studying, I was known as the lentil queen, which is funny because I wasn’t always the biggest lentil fan. They barely featured in my meals until I found a way to include them without really tasting them. Not that I didn't like the flavour...I'm just weird. Anyways, Once I did, I was sold. Why make the effort? Because of the science. Because they offer an easy way to boost fibre and protein. Because they’re versatile, affordable, and surprisingly easy to enjoy even if you’re a little fussy about texture.

I eat these with yoghurt and sweet chilli, with hummus, or sometimes with melted cheese on top. They also work beautifully in a buddha bowl, and one time I used them as a burger bun. I also add or hide thiings in them like nutritionial yeast, flaxseed, or I blend up a whole bunch of veggies I don't normally eat like beetroot ect and add them to the mix (Expect to add some rolled oats to help with binding, as the extra liquid will make the mixture a bit loose).

Tip: if you do that, make sure your turkey or beef patty is pressed flat, otherwise the whole thing gets a little crumbly.

These are a nourishing little option that brings protein, fibre, and convenience to the table.

High Protein Lentil Fritters

Ingredients

• 1 cup cooked lentils, well drained

• 1 egg

• 1 small carrot, finely grated

• 1 small onion, finely grated or very finely chopped

• 1 garlic clove, minced

• 3 tbsp rolled oats, preferably gluten free

• 1 tbsp oat flour or spelt or almond flour, optional if needed

• 1 tbsp chopped parsley or coriander (Fresh or Frozen if possible)

• 1/2 tsp ground cumin

• 1/4 tsp paprika

• 1/4 tsp salt, or to taste

• Small amount of olive oil, Ghee, or neutral oil, for pan-frying

Method

1. Add the cooked lentils to a bowl and mash them lightly with a fork, leaving a little texture.

2. Stir in the egg, grated carrot, onion, garlic, herbs, spices, salt, and pepper.

3. Add the rolled oats and mix well. If you want a finer texture, pulse the oats briefly in a food processor first. For a more rustic fritter, leave them whole.

4. Let the mixture rest for 5 to 10 minutes so the oats can absorb some of the moisture and help the mixture firm up.

5. Once the mixture is thick enough to shape, form it into small fritters. If it still feels too wet, add a little more oat.

6. Heat a little oil in a frying pan over medium heat.

7. Cook the fritters for 3 to 4 minutes on each side, or until golden and cooked through.

8. Drain briefly on paper towel and serve warm.

Approximate nutrition per fritter

Protein: 4.25 g

Total fat: 5 g

Total carbohydrate: 8 g

Dietary fibre: 2.75 g

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Specwell Nutrition

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Natasha Victoria

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ANTA Accredited Clinical Nutritionist® (AACN)

is LGBTQIA+ inclusive. I welcome all clients regardless of background, gender, or identity. It’s a privilege to partner with others on their journey, helping to define what health means for each person, providing a path toward it, and supporting the ability to make choices that align with their vision of health.

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