Mediterranean Zucchini and Oatmeal Cutlets
These Mediterranean zucchini and oatmeal cutlets are a wholesome and flavorful vegetarian option that balances freshness with heartiness. The zucchini keeps them moist, oatmeal adds structure and nutrition, and herbs bring a bright Mediterranean flair. They’re perfect as a snack, appetizer, or even a light main course paired with salad, grains, or yogurt-based dips.
Time
Prep Time: 15 minutes
Cook Time: 15–20 minutes
Total Time: 30–35 minutes
Servings: 8–10 cutlets
Ingredients
2 medium zucchini, grated (squeeze excess water out)
1 cup oatmeal (rolled oats or quick oats)
2 eggs (for binding)
1 small onion, finely chopped
2 cloves garlic, minced
½ cup cheese (Parmesan, Suluguni, or similar)
2 tbsp fresh parsley or basil, chopped
Salt and black pepper, to taste
¼ cup breadcrumbs or flour (optional, for better binding)
Optional Additions:
1 medium carrot, grated
1 small potato, grated
½ red bell pepper or a few cherry tomatoes, finely chopped
Pinch of Italian seasoning, turmeric, or paprika for extra flavor
Instructions
Prepare zucchini:
Grate zucchini and sprinkle lightly with salt. Let sit for 5 minutes, then squeeze out as much liquid as possible with your hands or a clean towel.
Mix base:
In a large bowl, combine zucchini, oatmeal, eggs, onion, garlic, cheese, and herbs.
Add salt, pepper, and any optional vegetables or spices. Mix until well combined.
Bind the mixture:
If the mixture feels too wet, stir in breadcrumbs or flour gradually until it holds together when shaped.
Shape cutlets:
Scoop a small portion and shape into patties or oval cutlets with your hands.
Cook cutlets:
Heat a skillet with a little olive oil over medium heat.
Cook cutlets in batches, about 3–4 minutes per side, until golden brown and firm.
Serve:
Serve warm with yogurt dip, tzatziki, tomato salsa, or alongside salad and rice.
Tips & Variations
Crispier Texture:
Coat the cutlets lightly in breadcrumbs before pan-frying for a crunchier exterior.
Shallow fry in a little extra oil instead of lightly pan-searing for a golden crust.
Baking Option:
For a lighter version, arrange the cutlets on a parchment-lined baking sheet, brush with olive oil, and bake at 400°F (200°C) for 20–25 minutes, flipping halfway through.
Air fryer option: Cook at 375°F (190°C) for 12–15 minutes, turning once.
Flavor Variations:
Add sun-dried tomatoes, olives, or roasted red peppers for a stronger Mediterranean vibe.
Mix in spices like cumin, coriander, or za’atar for a Middle Eastern twist.
Protein Boost:
Add crumbled feta or ricotta to the mixture.
Stir in chickpeas or white beans (mashed) for added heartiness.
Veggie Add-ins:
Grated carrot, potato, or even sweet potato adds extra texture and sweetness.
A handful of finely chopped spinach or kale can boost the nutrition.
Cheese Variations:
Swap Parmesan for feta, halloumi, or mozzarella depending on your flavor preference.
For a stronger, nuttier note, try pecorino Romano.
Serving Ideas:
Serve as a light vegetarian main with tabbouleh, couscous, or quinoa.
Turn them into veggie burgers by making larger patties and serving in buns with tahini or yogurt sauce.
Pair with a garlic-yogurt dip, tzatziki, or a simple tomato relish.
Q&A
Q: Can I make these cutlets ahead of time?
A: Yes. You can shape the patties in advance and refrigerate them for up to 24 hours before cooking. Cooked cutlets also reheat well in the oven or air fryer.
Q: Can I freeze them?
A: Absolutely. Freeze the uncooked patties on a tray, then transfer to a freezer bag once solid. Cook directly from frozen, adding a few extra minutes.
Q: How do I keep the mixture from being too wet?
A: Make sure to squeeze out as much liquid from the zucchini as possible. If it’s still loose, add extra oats, breadcrumbs, or flour until it holds together.
Q: Can I make them without eggs?
A: Yes. Replace eggs with flaxseed “egg” (1 tbsp ground flax + 3 tbsp water per egg) or mashed potato as a binder.
Q: What can I serve with these cutlets?
A: They go well with yogurt dip, tzatziki, tahini sauce, or even tomato chutney. For a fuller meal, serve with salad, grains, or in pita bread as a veggie wrap.
Nutrition
(per cutlet, based on 10 cutlets)
Estimated values
Calories: ~95
Protein: 5 g
Fat: 4 g
Saturated Fat: 1.5 g
Carbohydrates: 10 g
Fiber: 2 g
Sugar: 1 g
Sodium: ~140 mg
Conclusion
Mediterranean Zucchini and Oatmeal Cutlets are a versatile, healthy, and satisfying vegetarian dish. They’re crisp on the outside, tender inside, and packed with flavor from fresh herbs, garlic, and cheese. With the oats adding structure and nutrition, these cutlets are both wholesome and filling. Whether served as an appetizer, in a wrap, or as the star of a light meal, they’re a great way to enjoy zucchini in a new and delicious form.