Reflux Friendly Cooking: Potato-Carrot-Zucchini Pancakes

Tracy Davenport, Ph.D. Health Guide
  • Reflux Friendly Cooking is a weekly feature that will be full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family! Each week I’ll provide a simple menu that is designed for easy digestion. I’ll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!


    Potato-Carrot-Zucchini Pancakes. These pancakes are relatively light because they are lightly browned and baked, versus fried. They are also topped with applesauce instead of a rich cheese sauce. They make a great side dish to bring to your next holiday gathering.

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    2 Yukon gold potatoes (shredded with a box grater)

    2 medium carrots (shredded)

    1 medium zucchini (peeled and shredded)

    1 onion, chopped (if tolerated)

    1 egg, lightly beaten

    2 Tbs. flour (wheat or oat flour work well)

    Salt and pepper to taste and as tolerated

    cooking spray

    1 cup applesauce for serving



    Preheat oven to 350 degrees. Cover a baking sheet with parchment paper. Spray the parchment paper with cooking spray and set aside. Shred the vegetables onto a clean kitchen towel. Over the sink, lightly squeeze the excess water out of the veggies (you need some of the moisture for the pancakes to stick together, but squeezing out some of the excess water will make the pancakes a bit crispier). Mix the shredded vegetables with the egg, flour, salt and pepper. Heat a skillet to medium heat and coat with cooking spray. Make the pancakes into small patties and place in the skillet. Lightly brown on each side just enough to help them to keep their form. Remove from the skillet and place on the baking sheet. Bake about 25 minutes (until the pancakes are cooked through but not too dry). Serve warm with applesauce on top.


Published On: December 04, 2014