The Best 100% Whole Wheat Fritters

Whole Wheat Fritters, also known as "Tortilla Integral Paraguaya," is a popular dish from Paraguay that combines the goodness of whole wheat flour, eggs, and cheese to create a crispy and savory fritter.

This dish is not only delicious and filling but is also considered a healthy snack or side dish due to its wholesome ingredients. Whole Wheat Fritters are often served alongside Paraguayan dishes like Mandioca Frita (Fried Yuca) and Sopa Paraguaya (Paraguayan Cornbread). The dish is special in Paraguayan cuisine and is enjoyed by locals and visitors alike.

How to Make Whole Wheat Fritters

Note: The full instructions are provided in the recipe card below.

In a large bowl, whisk the eggs until very foamy, and add salt, cheese, flour, water, and milk. Whisk together all ingredients until no lumps remain. The batter should be smooth. Stir in the chopped green onions.

Add the oil to a deep pot or medium saucepan over medium-high heat until 350 degrees F to 375 degrees F. Holding a sauce ladle about 1 inch above the hot oil, quickly drop big spoonfuls into a frying pan in the oil ( about 3″ to 4″ diameter. * Generally, three to 4 at a time in a regular-sized pan.

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Recipe

Easy Whole Wheat Fritters

by Camila Benitez

Whole Wheat Fritters, also known as "Tortilla Integral Paraguaya," is a popular dish from Paraguay that combines the goodness of whole wheat flour, eggs, and cheese to create a crispy and savory fritter. This dish is not only delicious and filling but also considered a healthy snack or side dish due to its wholesome ingredients. Whole Wheat Fritters are often served alongside other Paraguayan dishes like Mandioca Frita (Fried Yuca) and Sopa Paraguaya (Paraguayan Cornbread). The dish is special in Paraguayan cuisine and is enjoyed by locals and visitors alike.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine Paraguayan

Servings 15 Whole Wheat Fritters

Calories 130 kcal

Equipment

• Measuring Cup
• Liquid measuring cup
• medium saucepan
• Frying pan

Ingredients

  

1x2x3x

• ▢ 4 eggs , beaten
• ▢ 1 cup of mozzarella cheese (any semi-soft cheese)
• ▢ 3 cups white whole wheat , spoon & level
• ▢ 1 cup whole milk , room
• ▢ 1 cup of water
• ▢ ½ cup finely chopped fresh green onions (optional)
• ▢ 2 teaspoons Kosher salt (to taste)
• ▢ 1- liter canola oil for frying

Instructions

 

• In a large bowl, whisk the eggs until very foamy, and add salt, cheese, flour, water, and milk. Whisk together all ingredients until no lumps remain. The batter should be smooth. Stir in the chopped green onions.
• Add the oil to a deep pot or medium saucepan over medium-high heat until it reaches 350 degrees F to 375 degrees F
• Holding a sauce ladle about 1 inch above the hot oil, quickly drop big spoonfuls into a frying pan in the oil ( about 3″ to 4″ diameter. * Generally three to 4 at a time in a regular-sized pan.
• Fry them in batches until golden brown on the first side for about 2 minutes, carefully turn and continue frying until golden brown on the second side. Remove from the oil and transfer the whole wheat fritters to a plate with paper towels. Serve alongside Mandioca Frita (Fried yuca).
• Enjoy

Notes

How to Store & Re-Heat

To store: Allow the fritters to cool to room temperature, then store them in an airtight container in the refrigerator for 3-4 days. You can also freeze them for up to 2-3 months. Place the fritters in a single layer on a baking sheet and freeze until they are solid. Then transfer them to a freezer-safe container or zip-top bag.

To reheat: To reheat the fritters, preheat your oven to 350°F (175°C). Place the fritters on a baking sheet and bake for 10-15 minutes or until heated and crispy. Alternatively, you can reheat them in a toaster oven or air fryer for a few minutes until crispy. Avoid microwaving the fritters, as this can make them soggy.

Make-Ahead

To make Whole Wheat Fritters, ahead of time, prepare the batter as directed in the recipe, cover and refrigerate for up to 24 hours. When ready to cook, heat the oil in a deep pot or saucepan and drop the batter by spoonful into the hot oil, frying until golden brown on both sides. Once the fritters are cooked, allow them to cool to room temperature before storing them in an airtight container in the refrigerator or freezer. When you're ready to serve them, reheat the fritters in the oven or air fryer until heated through and crispy. Making Whole Wheat Fritters ahead of time is a great way to save time and have a quick and easy snack or side dish on hand whenever you need it.

How to Freeze

To freeze the fritters, allow them to cool to room temperature after frying. Place them in a single layer on a baking sheet lined with parchment paper and place the sheet in the freezer until the fritters are frozen solid. Once frozen, transfer the fritters to an airtight container or zip-top bag and store them in the freezer for 2-3 months. When ready to eat, preheat the oven to 350°F (175°C), place the frozen fritters on a baking sheet, and bake for 10-15 minutes or until heated through and crispy. Alternatively, you can reheat them in an air fryer or toaster oven for a few minutes until crispy.

Nutrition

Nutrition Facts

Easy Whole Wheat Fritters

Amount per Serving

Calories

130

% Daily Value*

Fat

 

4

g

6

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.005

g

Polyunsaturated Fat

 

0.3

g

Monounsaturated Fat

 

1

g

Cholesterol

 

51

mg

17

%

Sodium

 

381

mg

17

%

Potassium

 

82

mg

2

%

Carbohydrates

 

18

g

6

%

Fiber

 

2

g

8

%

Sugar

 

1

g

1

%

Protein

 

7

g

14

%

Vitamin A

 

173

IU

3

%

Vitamin C

 

1

mg

1

%

Calcium

 

83

mg

8

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer: The nutritional information provided is an estimate, calculated using standard data sources. Actual values may vary based on ingredient brands, preparation methods, and portion sizes. This information is for general reference only and should not be considered a substitute for professional dietary advice.