Spaghetti Squash Fritters

Spaghetti squash, coconut oil, and a blend of cheeses combine to make delicious fritters that kids and adults alike will love. Serve them as a savory appetizer, or pair with a hearty salad for a full meal.







  • 1 medium (3-4 pounds) spaghetti squash
  • 2 tablespoons coconut oil plus extra
  • 1 egg
  • ⅓ cup chopped fresh mixed herbs, such as chives, thyme, sage and/or parsley
  • ¼ cup grated Parmesan cheese
  • 4 ounces goat cheese (about ⅔ cup)
  • 2 large cloves garlic (minced)
  • zest of 1 lemon
  • 1½ teaspoons salt
  • ⅛ teaspoon fresh ground pepper
  • ¾ cup gluten-free flour (try brown rice flour or oat flour)
  • ½ cup each applesauce and sour cream






  1. Preheat oven to 400°. Cut spaghetti squash in half lengthwise, and scoop out seeds. Rub a little coconut oil over cut side of squash halves. Place squash, cut side down, on a parchment-lined sheet pan. Cover loosely with aluminum foil (optional), and bake for 40 minutes or until you can easily pierce squash with a fork. Remove from oven, remove foil and let squash cool slightly. Using a fork, scrape out squash flesh, and place in a colander over the sink or a bowl to drain. Once squash has cooled completely, gently squeeze all excess liquid. Measure out about 4 cups of squash.
  2. Beat egg in a large bowl. Add drained squash, herbs, Parmesan, goat cheese, minced garlic, lemon zest, salt and pepper; mix by hand until well incorporated. Add flour, and mix again with hands or tongs until flour is interspersed. (Tip: If batter is a little too wet, add more flour, 1 tablespoon at a time. If batter is too dry or loose, add a little water, 1 tablespoon at a time.)
  3. Portion mixture into 16 small piles. Roll each pile in a ball about 1½ inches in diameter; place on a parchment-lined baking sheet or plates. Repeat with remaining piles. The batter will be a bit loose but will firm up once cooked.
  4. Once all the fritters are formed, heat 2 tablespoons coconut oil in a skillet over medium heat. Cook a few fritters at a time until light golden brown on one side, about 4–5 minutes, gently flattening with a spatula. Flip fritters, and cook on other side until golden brown, about 4–5 minutes more.
  5. Place fritters on a plate, and sprinkle with more herbs, if desired. Serve with applesauce and/or sour cream as toppings.


PER SERVING (1 fritter): 104 cal, 5g fat (1g mono, 0g poly, 3g sat), 23mg chol, 291mg sodium, 11g carb (1g fiber, 3g sugars), 4g protein



Recipe and photo thanks to Delicious Living



Join our email list for Sales, Classes and Store News!

Written by