Introduction
Crispy on the outside, soft and creamy on the inside — these Healthy Baked Croquettes are everything you love about classic croquettes, but without frying! 💚 Perfect for lunch, snacks, or even meal prep, they’re loaded with veggies and flavor while staying light and wholesome.
Whether you make them with mashed potatoes, carrots, chicken, or tuna, these golden bites are a guilt-free treat you’ll want on repeat.
Ingredients List
For 10–12 Croquettes
- 2 medium potatoes, peeled and boiled
- 1 carrot, grated
- ½ onion, finely chopped
- 1 clove garlic, minced
- 1 Tbsp olive oil
- ½ cup cooked chicken (or tuna, or skip for vegetarian)
- 2 Tbsp oat flour (or regular flour)
- 1 egg (plus 1 for coating)
- 2 Tbsp grated cheese (optional)
- Salt and black pepper, to taste
- ½ tsp paprika or cumin (optional for flavor)
- ½ cup breadcrumbs (or ground oats for a healthier coating)
Timing
- Prep Time: 15 minutes
- Cooking Time: 25 minutes
- Total Time: ~40 minutes
💡 Healthier and 60% less fat than traditional fried croquettes!
Step-by-Step Instructions
Step 1: Make the base
Mash the boiled potatoes in a bowl until smooth. Heat olive oil in a pan, add onion, garlic, and grated carrot, and sauté for 3–4 minutes until softened.
Step 2: Combine ingredients
Add the sautéed mixture to the mashed potatoes. Stir in cooked chicken (or tuna), oat flour, one egg, cheese, salt, pepper, and paprika. Mix until well combined — the mixture should be firm enough to shape.
Step 3: Shape the croquettes
Form small oval or round croquettes with your hands. If the mixture feels sticky, chill for 10 minutes before shaping.
Step 4: Coat
Whisk the second egg in a bowl. Dip each croquette into the egg, then roll in breadcrumbs until evenly coated.
Step 5: Bake
Place the croquettes on a baking sheet lined with parchment paper. Spray or brush lightly with olive oil.
Bake at 400°F (200°C) for 20–25 minutes, turning halfway, until golden and crispy.
Nutritional Information (per 2 croquettes)
- Calories: 170 kcal
- Fat: 6 g
- Carbohydrates: 20 g
- Protein: 9 g
- Fiber: 2 g
Healthier Alternatives
- Replace breadcrumbs with crushed cornflakes for extra crunch.
- Use sweet potatoes instead of white potatoes for a higher vitamin A boost.
- Swap cheese for nutritional yeast for a dairy-free version.
- Air-fry instead of baking for a super crispy finish with less oil.
Serving Suggestions
- Serve with a side of Greek yogurt dip, hummus, or homemade ketchup.
- Pair with a fresh salad or roasted veggies for a balanced meal.
- Great for kids’ lunch boxes or party appetizers.
Common Mistakes to Avoid
- Over-mashing potatoes: makes the mixture sticky — leave some texture.
- Too much liquid: cool ingredients before mixing.
- Skipping oil spray: a light brush helps them brown beautifully.
Storing Tips
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Freeze uncooked croquettes for up to 2 months; bake directly from frozen, adding 5 minutes.
- Reheat: Bake at 350°F (180°C) for 10 minutes to re-crisp.
Conclusion
These Healthy Baked Croquettes are crispy, satisfying, and packed with flavor — proof that you don’t need to fry to get the perfect crunch. 🥕✨ They’re easy, budget-friendly, and always turn out amazing!
👉 Try them today and share your creations in the comments below — don’t forget to subscribe for more light and tasty recipes!
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