Mouthwatering, Savoury Mini Gluten Free, Vegan Potato Pancakes

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Hello Lovelies:

I am so excited to share these mini potato pancakes with you! No only because I think potatoes are wonderful, but because mini anything is always adorable and extra delicious. Or is that just me?

Also known as potato fritters, these mini potato pancakes are easy as pie to create (and super savoury). They work well as an appetizer or side dish, but I certainly won’t judge you if you make a batch and simply enjoy them solo! I’d be lying if I said that that’s never happened in my house… They’re just so darn good!

Ready to get cooking? Of course you are! And, in typical health-esteem fashion, you’ll also find out what your health has to gain from these goodies too. Let’s do this:

Mouthwatering, Savoury Mini Gluten Free, Vegan Potato Pancakes | Looking for a simple healthy recipe? Look no further! So simple, yet unbelievably tasty, you will adore these. Perfect as an appetizer or side dish. #healthyrecipe #potatopancakes #vegan #glutenfree #vegetarian

Wait, Are Potatoes Even Healthy?

It seems like carbs are in the hot seat these days. They’re food enemy number one on many lists. Which means that carby potatoes are kind of getting the stink eye lately (at least, I’ve seen a lot of that on my end of the world!) So do potatoes really belong in a healthy diet? Uhm… heck yes they do!

I’ve talked about all of the goodness potatoes have to offer before, but let’s dive back in. (Food nerd alert!)

Potatoes:

  • Are high in fiber (if you eat the skin)
  • Pack a fair amount of Vitamin B6, Niacin, Pantothenic acid, Vitamin C, Potassium, Copper, Manganese and Phosphorus
  • Have pretty nifty compounds called kukoamines that have been shown to help lower blood pressure (more research is needed, but isn’t that awesome?) (source)

All of that delicious fiber supports your digestive health, keeping those amazing bowels healthy and helping to prevent colon cancer. Fiber even lowers cholesterol – it’s pretty wonderful. But most of that goodness is found in the potato’s skin. So while you may be tempted to peel your potatoes, I urge you to keep that skin on baby! It’s seriously an important part of the magic that potatoes have to offer.

So you can enjoy potato pancakes, wedges, baked or mashed potatoes and more and you have nothing to feel guilty about. So wonderful, eh?

Related: Crispy Baked Potato Wedges With Maple Mustard Sauce

Mouthwatering, Savoury Mini Gluten Free, Vegan Potato Pancakes | Looking for a simple healthy recipe? Look no further! So simple, yet unbelievably tasty, you will adore these. Perfect as an appetizer or side dish. #healthyrecipe #potatopancakes #vegan #glutenfree #vegetarian

What those Awesome Onions Bring to the Table

They may be called potato pancakes, but onions also deserve a spot in the lime light here! They make this dish even  more delicious. And they also add to the nutritional goodness. It’s all win baby!

Onions come packing with nutrients like:

  • Biotin
  • Copper
  • Vitamin B6
  • Vitamin C
  • Manganese
  • Phosphorus
  • Fiber
  • Folate
  • Vitamin B1

More studies are needed on the health benefits of onions, but there are some pretty promising possibilities. Animals studies have shown that the sulfur compounds in onions could have some fantastic cardiovascular benefits. We’re talking anti-clotting possibilities, lowered cholesterol and triglycerides and better cell membrane function in red blood cells. Happy hearts and yummy food – the dream! (source)

They also pack a punk in the antioxidant department and have anti-inflammatory properties that totally rock! And there is the potential that including onions in your diet may help to prevent certain cancers. Including colorectal, laryngeal, ovarian, oral and esophageal cancers (woah!) More studies are needed on this too, but hey, it’s one exciting possibility. (source 1, 2, 3, 4, 5, 6)

Related: Hearty and Delicious Miso Vegetable Soup Recipe

We’re Frying These In Oil, is That Cool?

Mouthwatering, Savoury Mini Gluten Free, Vegan Potato Pancakes | Looking for a simple healthy recipe? Look no further! So simple, yet unbelievably tasty, you will adore these. Perfect as an appetizer or side dish. #healthyrecipe #potatopancakes #vegan #glutenfree #vegetarian

These mini potato pancakes are cooked with coconut oil in a frying pan. And we both know that fried foods typically aren’t good for you. So what’s the deal? The magic, my friend, is in the oil.

The oil you choose to coat your frying pan with is a big player in the health department. Some oils handle higher temperatures better than others. It’s called a ‘smoke point’ and it’s a big deal. The higher an oil’s smoke point the better it is at handling heat. Which means two things for you – more nutritional goodness and less nasties (heating an oil past it’s smoke point produces harmful free radicals, which you definitely don’t want to consume on the regular.)

I love to use unrefined (sometimes called virgin) coconut oil in the frying pan.

This baby has a smoke point of approximately 350 degrees Fahrenheit (it can easily handle the frying pan and most of our baked goods, since we tend to stick to the  250 and 400 degrees Fahrenheit range when we cook). (source)

Refined oils do have a higher smoke point (refined coconut oil goes as high as 450) but there’s less nutritional goodness to be had since they’ve been so processed so I personally prefer to avoid them. Why settle for less, right?

On top of that coconut oil brings some awesome nutritional potential to the table. Dr. Terry Wakls, clinical professor of medicine at the University of Iowa Carver College of Medicine has this to say about coconut oil:

“Notably the cultures that rely on coconut oils for their cooking have a much lower rate of cardiovascular disease or dementia. Coconut oil fats are far less likely to increase insulin resistance or belly fat [than other oils] and have favorable impact on mitochondrial health, which is good for our brains and our hearts.” (source)

Dr. Wahl’s study on the role of dietary coconut for the prevention and treatment of Alzheimer’s is pretty exciting (source). And I’m definitely eager to see more studies on the subject in the future. Good fats are good for your brain! And cooking with the right oils is definitely an important factor in your overall health.

But of course the health value of fried food is about more than just the oil.

Ingredient quality matters! Which is why cooking yourself and being in charge of the ingredients that come together makes a big difference. When you cook you’re in charge! You pick the building blocks of your meal and something so awesome comes together. Even when you make your own junk food from scratch you’re getting something way more awesome than you could get from a box or a bag!

Related: Free Healthy Dessert Recipe E-Book – Featuring 10 Healthy Desserts that Taste Totally Sinful (But Aren’t)

So not only do these mini potato pancakes come together in the right oil, they’re also made with healthy ingredients like onions and potatoes. And we already know how awesome those two goodies are!

Ready to get cooking?

Mouthwatering, Savoury Mini Gluten Free, Vegan Potato Pancakes

Mouthwatering, Savoury Mini Gluten Free, Vegan Potato Pancakes | Looking for a simple healthy recipe? Look no further! So simple, yet unbelievably tasty, you will adore these. Perfect as an appetizer or side dish. #healthyrecipe #potatopancakes #vegan #glutenfree #vegetarian

Savoury Mini Gluten Free, Vegan Potato Pancakes

Looking for a simple healthy recipe? Look no further! These mini potato pancakes are so simple, yet unbelievably tasty, you will adore them. Perfect as an appetizer or side dish.

Course Appetizer, Side Dish
Cuisine Dairy Free, Gluten Free, Refined Sugar Free, Soy Free, Vegan, Vegetarian
Keyword Potato Pancakes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 10
Author Sara - Ms. Health-Esteem

Ingredients

Mini Potato Pancakes Ingredients

  • 2 Medium 2 Potatoes
  • 1 Large Yellow Onion
  • 1 Egg Replacer Like Namaste Foods - You Can Also Use 1 Egg, but please support ethical farming practices <3
  • 2 Tbsp Oat Flour Coconut Flour Works too
  • 2 Pinches Himalayan Pink Salt
  • 1/2 Tsp Garlic Powder
  • 1 Tsp Dill
  • 1 Tsp Oregano
  • Coconut Oil To Fry the Potato Pancakes

Instructions

Mini Potato Pancakes Instructions

  1. Using a cheesegrater, shred the potatoes and onions and combine in a large mixing bowl.

  2. Prepare your egg replacer and mix well with the potato and onion shreds shreds. 

  3. Slowly blend in the oat flour until mixture comes together.

  4. Add the herbs and spices and mix once more.

  5. Cover the base of a large frying pan with coconut oil and melt over medium heat.

  6. Using your hands, create small, palm sized patties. Add to the frying pan (3 or 4 at a time) and cook until golden on both sides. You may need to add more oil between batches.

  7. Enjoy! Pair them with ketchup, hummus, or my favourite, a blend of hummus, mustard and maple syrup (equal parts mustard and hummus and maple syrup to taste - it's heavenly). 

Are you excited to give these delish mini potato pancakes a try? What are your favourite potato based dishes? Share your lovely thoughts in the comments below!

Health and love,

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Thought of the day: The smallest things can come together to create something wonderful.

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Sara | Ms. Health-Esteem

Sara Flanagan is a wellness writer and the creator of www.mshealthesteem.com, where she shares her story of being diagnosed with Graves Disease, a chronic autoimmune disease, and empowering herself to do everything she can to thrive in spite of her diagnosis. She writes articles on self-love, acceptance, wellness and nutrition. Join the Health-Esteem Family today and share in the journey.

25 Comments

  1. Reply

    Nicole

    May 30, 2018

    Sara, these look delicious! I just can’t decide if I want to try them as a side for brunch or dinner first. I’m also super stoked to try out your hummus, mustard, maple syrup dip. Sounds like a dip I would love. 😊

    • Reply

      Sara

      June 5, 2018

      Thank you so much Nicole! I’m sure that you’ll adore them no matter how you choose to dive in ;). I actually made them with full on intentions of using them as an appetizer… but my hubby and I were in love and the rest of our meal went ignored. Oops! Haha.

      I hope you adore the hummus! It’s a go to for me. I actually use it in wraps and sandwiches tons too. I’d love to hear what you think! <3 Wishing you a lovely day hun.

  2. Reply

    cassiect

    May 30, 2018

    I’m so excited to try these, thank you so much for the great recipe! I love loaded french fries….I know, not healthy but a fun splurge every once in awhile. 🙂

    • Reply

      Sara

      June 5, 2018

      I’m so glad you like them Cassie! Thank you! I’ve actually never had loaded French Fries… the unhealthy fry option you typically find over here is a poutine (but they do load it up with a bunch of stuff sometimes). What do you usually have in them? Maybe I can work on a recipe and create a healthified version for ya ;). Although – there is absolutely nothing wrong with treating yourself to something sometimes if you want to too. It’s not about perfection <3.

  3. Reply

    Jamie

    May 30, 2018

    Oh my gosh- these look so delicious. I love potato everything. I never really thought about how good onions could be fore you but I’m not surprised- they’re delish too. I’d have to try them in the coconut oil. I also like Avacado oil a lot which I believe is a higher heat oil. Great post as always <3 Jamie

    • Reply

      Sara

      June 5, 2018

      I wish I could make you a big batch of these Jamie! ^^ They are seriously divine. Onions and potatoes were made for each other!

      Avocado oil can totally take the heat! It’s another good option for sure. I also love it as a moisturizer and put it in the tub sometimes ;). (Careful though – it does make the tub slippy.) A lot of my kitchen stuff also makes it’s way into my beauty/self care routine hahaha.

      Thank you as always for all of your love and support hun. Sending tons of love back your way <3

  4. Reply

    Elly's diary

    June 1, 2018

    I can’t even start describing how happy my eyes and taste buds were when I started reading this blog post…Oh my! They are mouthwatering indeed…they look AMAZING!!! <3 <3 <3 I never fried in coconut oil before, thanks for the informative note! 🙂 I will surely give it a try! <3 xxx

    • Reply

      Sara

      June 5, 2018

      Aww yay! That makes me so happy Elly, thank you <3. You're seriously the sweetest! I hope that you enjoy it! And let me know what you think of cooking in coconut oil. Do you us it at all for food or self care?

  5. Reply

    helpmamameditate

    June 1, 2018

    Such a healthy spin on one of my favorite foods! I love the idea of frying them in coconut oil and that sauce sounds fantastic!!!

    • Reply

      Sara

      June 5, 2018

      I’m so glad this is a personal fave for your Jennifer! That’s awesome. Healthifying recipes is one of my favourite things to do ^^. I hope you get the chance to treat yourself to some. That sauce goes really awesome in wraps and sandwiches too ;). And a blend of mustard and maple syrup makes a super awesome stir fry sauce too. Now I’m hungry lol. Wishing you a beautiful day!

  6. Reply

    Jody

    June 2, 2018

    These honestly look so good that I’m drooling — I’m going to keep it in mind for the next time that I host a brunch! Thanks for sharing x

    • Reply

      Sara

      June 5, 2018

      That makes me so happy Jody! I hope that your brunch buddies enjoy it. I’d love to hear how it goes ^^. Also – I love that you host a brunch. Such a fun get together. Have fun on your next one! 🙂

  7. Reply

    JANNA

    June 2, 2018

    glad to hear that potatoes are ok. I never thought to keep the skins on for latkes that’s a good idea!

    • Reply

      Sara

      June 5, 2018

      Me too Janna! Potatoes are too good to deny hehe. I adore all of the healthy goodness they bring to the table. Hope you enjoy latkes with the skins. I find it doesn’t affect the flavour at all but I would love to know your thoughts <3.

  8. Reply

    monicavaklinova

    June 2, 2018

    These look soooo delicious! The truth is I love potatoes so much in any form! And I will most definitely try this amazing recipe! It looks incredible! 💗

    • Reply

      Sara

      June 5, 2018

      You have marvelous taste Monica! Potatoes are everything ^^. I couldn’t agree more. I hope that a delicious potato based dish finds it’s way to your plate soon! Perhaps in the form of mini potato pancakes! 😉 Have a gorgeous day hun!

  9. Reply

    Erin

    June 4, 2018

    These look yummy and easy to make! I’ll add them to my list of foods to try this summer. And the dip sounds amazing!

    • Reply

      Sara

      June 5, 2018

      I’m so excited for you to try them Erin! I hope you adore them as much as I do. I’d love to hear your thoughts. Anything else on your list that you’re excited to try? Foodie lists are a personal fave hehe. Wishing you a wonderful day and a happy summer full of fun and good food. 🙂

  10. Reply

    Porsha

    June 5, 2018

    I love that these are vegan! I’ve been vegan for about a year, and I haven’t had potato pancakes in ages, so these are perfect. Never would I have thought about creating a dipping sauce from mustard, hummus and maple, but I love a good sauce so I’m going to try it out. What else have you tried that combination on?

    • Reply

      Sara

      June 6, 2018

      I’m so glad you’re excited Porsha! I hope you adore them. It’s always nice to have recipe options that work with your diet and lifestyle ^^. Booyah!
      That hummus combos works well as a dip in general (I’ll whip it up sometimes when I just want to enjoy a bunch of veggies) or in wraps and sandwiches! I sometimes like to create wraps with that hummus mix, a little pesto, some cashew cheese and tons of veggies! It’s so good <3. Mustard and maple syrup together make a good sauce too for stir fries. So delish! Let me know what kind of combos you create with it! ^^ I'm excited for you to try it!

  11. Reply

    julivaglobal

    June 5, 2018

    OMG potato pancakes, is this possible? I thank you for sharing this.

    • Reply

      Sara

      June 6, 2018

      Hope you get to give them a go Juli! They are totally possible ;). Happy Wednesday!

  12. Reply

    BeingChloe

    June 13, 2018

    These look so delicious and easy to make! I have never heard of potato pancakes before but now Im definitely going to try and make some x

  13. Reply

    safae

    September 6, 2018

    they are so great my mom used to make them when we were kids she had her own way god that was heaven

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