Apple Fritters

Tanya Eisenwasser

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Pan-fried fritters with fresh apples and warming spices, finished with a simple maple glaze. The cassava and rice flour blend gives them a tender bite without wheat or gluten.

Prep 15 min

Cook 20 min

Serves 8

Gluten-freeDairy-free

Ingredients

Fritters

• 1/2 cup cassava flour
• 1/2 cup white rice flour
• 2 1/2 teaspoons psyllium husk powder
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon ground cardamom
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cinnamon (optional)
• 1/4 teaspoon fine sea salt
• 1 large egg
• 1/3 cup full-fat coconut milk (or oat milk, if tolerated)
• 2 tablespoons pure maple syrup
• 4 to 5 tablespoons water
• 2 medium apples, peeled, cored, and cut into 1/4-inch cubes
• 1/3 cup coconut oil, for frying

Maple Glaze

• 1/4 cup pure maple syrup
• 2 tablespoons coconut cream (the firm top of a chilled can of full-fat coconut milk)
• 1/4 teaspoon vanilla powder
• Pinch of fine sea salt

Instructions

Mix the Batter

1. In a large bowl, whisk together the cassava flour, rice flour, psyllium husk powder, baking powder, cardamom, ginger, cinnamon (if using), and salt.
2. In a separate bowl, whisk the egg, coconut milk, and maple syrup until smooth.
3. Pour the wet ingredients into the dry, then add 4 tablespoons of water and stir quickly. The psyllium absorbs liquid fast, so move right away. Add another tablespoon of water if the batter feels too stiff to fold apples into.
4. Fold in the apple cubes until evenly coated.

Fry

1. Heat the coconut oil in a large skillet over medium heat. The oil is ready when a small drop of batter sizzles right away.
2. Working in batches, scoop about 1/4 cup of batter per fritter and gently flatten with the back of the spoon to about 1/2 inch thick.
3. Fry for 2 to 3 minutes per side, until golden brown and cooked through. If the fritters brown too fast, lower the heat.
4. Transfer to a cooling rack or paper towels to drain. Repeat with the remaining batter.

Glaze

1. While the fritters cool, warm the maple syrup, coconut cream, and salt in a small saucepan over medium-low heat.
2. Bring to a gentle simmer, stirring, for about 1 minute.
3. Remove from heat and stir in the vanilla powder.
4. Drizzle over the cooled fritters or dip the tops directly into the glaze.

Tips & Substitutions

• Apple varieties. Sturdy, tart apples like Granny Smith hold their shape best. A mix of one tart apple with a sweeter variety like Honeycrisp gives a more balanced flavor.
• Cube size matters. Cut the apples small (about 1/4 inch). Larger chunks stay raw in the time it takes the batter to cook through.
• Move fast with the batter. Psyllium husk absorbs liquid quickly. Mix the wet and dry ingredients right before frying, not ahead of time.
• Oil temperature. Medium heat is the sweet spot. Too hot and the outside burns before the inside cooks. Too low and the fritters absorb oil and turn greasy.
• Vanilla powder vs extract. Vanilla powder is alcohol-free, which some people with histamine intolerance prefer. If you tolerate extract, use 1/2 teaspoon in the glaze.
• Cinnamon option. Some people find cinnamon triggering, while others tolerate it fine. The cardamom carries the recipe on its own if you skip it.
• Butter swap. If you tolerate dairy, swap the coconut oil for ghee or fry in unsalted butter.
• Serve warm. Fritters are best within an hour of cooking, while the outside is still crisp.

Why This Works

Apples. Generally considered low in histamine and well tolerated. Sturdy varieties like Granny Smith hold their shape during the short cook time so the centers stay tender, not raw or mushy.

Cassava and rice flour blend. A grain-free flour and a gluten-free grain flour that are both generally well tolerated. The cassava gives structure, the rice flour lightens the texture, and together they avoid wheat and gluten.

Psyllium husk. Acts as a binder in place of the gluten that wheat flour would normally provide. It gives the fritters a tender, cohesive bite without crumbling apart in the pan.

Cardamom. A warming spice that brings classic apple-fritter flavor and is often used as an alternative for those who find cinnamon triggering. Spice tolerance is individual.

Coconut oil. Holds up well to medium-heat pan frying without smoking. Coconut is generally well tolerated on a low histamine diet.

Maple syrup. A natural sweetener that is generally considered low histamine when pure. Used in both the batter and the glaze to keep the sweetener consistent.

Storage

Apple fritters are best fresh, within an hour of frying, while the outside is crisp. They lose texture quickly once cooled, and reheated fritters are not the same. If you must save leftovers, cool fully, then freeze in a single layer and reheat from frozen in a 350°F (175°C) oven for 8 to 10 minutes. Some people are sensitive to leftovers of cooked dishes, so pay attention to how you respond.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.