A crispy, protein-rich vegetarian dinner with Low GI benefits and fresh Mediterranean flair.
Why It’s Low GI & Good For You
These zucchini and butter bean cakes are light, satisfying, and naturally Low GI. Butter beans (a.k.a. lima beans) are packed with slowly-digesting complex carbohydrates and plant protein, making them brilliant for sustained energy release and blood sugar balance. Zucchini adds volume and hydration with hardly any calories, while oats (used as a binder here) offer soluble fibre to further lower the glycaemic impact of the meal.
The creamy Greek yogurt dip on the side adds gut-friendly probiotics and a dose of calcium, without sending your blood sugars into a spin. Overall, this is a fabulous light dinner or hearty lunch for solo eaters who want a blood-sugar-friendly, nourishing plate that doesn’t taste like health food.
Best Time to Enjoy
🕕 Lunch or Dinner — It’s light enough not to weigh you down in the afternoon but hearty enough to be dinner-worthy. Pair with a side salad if needed.
Ingredients (Serves 1)
For the cakes:
- ½ cup canned butter beans (rinsed & drained)
- 1 small zucchini, grated and squeezed of excess liquid
- 1 spring onion, finely sliced
- 1 egg
- 2 tbsp rolled oats
- ¼ tsp garlic powder
- ¼ tsp smoked paprika
- Salt & pepper to taste
- Olive oil spray (or 1 tsp olive oil for frying)
For the dip:
- ¼ cup plain Greek yogurt (low fat or full fat)
- 1 tsp lemon juice
- ½ tsp dried mint or chopped fresh dill
- Pinch of salt
Instructions
- Mash the beans: In a mixing bowl, mash the butter beans with a fork until mostly broken down, leaving a few chunks for texture.
- Mix in veg & oats: Add grated zucchini, oats, spring onion, egg, garlic powder, smoked paprika, salt, and pepper. Stir to combine.
- Rest the mix: Let the mixture sit for 5–10 minutes so the oats can absorb moisture — this helps the cakes hold their shape.
- Shape & fry: Heat a non-stick frypan over medium heat with a little olive oil. Shape the mixture into 2–3 patties and cook for 3–4 minutes per side or until golden brown and firm.
- Make the dip: While the cakes cook, stir together all dip ingredients in a small bowl.
- Serve: Plate up the hot zucchini cakes with a generous dollop of yogurt dip and a squeeze of lemon, if desired.
Nutrition Per Serve (Approximate)
- Calories: 330 kcal
- Protein: 17g
- Fibre: 8g
- Low GI Score: Yes (all ingredients under GI 55)
Why This Works for Low GI Solo Cooking
- Legumes as your base: Butter beans are a Low GI superstar and incredibly cheap and filling — especially from the pantry!
- Zucchini + oats = binding magic: This combo gives structure without the need for breadcrumbs or flour.
- Quick & no waste: Uses half a can of beans and one zucchini — perfect for solo portions with no sad leftovers.
Bonus Tips for Low GI Solo Cooking
- Freeze your beans: Don’t let half a can of butter beans go rogue in the fridge. Freeze the rest in zip-top bags for next time.
- Flavour swap: Try using cannellini beans or mashed chickpeas if that’s what’s in your pantry.
- Crispy finish: Air fryer fans — these cakes crisp up beautifully at 200°C for 10 minutes.
More Low GI Solo Recipes?
Check out our other Low GI beauties like the Spiced Lentil Stuffed Capsicum or the Oat & Chia Breakfast Parfait. Want even more simple meals that won’t spike your sugars? Subscribe to Plan4One and get solo-friendly recipes delivered weekly!
