Delightful and Low-Calorie: Cauliflower and Potato Croquettes Recipe

Are you craving a delicious snack that won’t break your calorie bank? Look no further than these mouthwatering cauliflower and potato croquettes! With just 70 kcal per serving, you can indulge guilt-free while enjoying the rich flavors and satisfying crunch of this wholesome treat. Let’s dive into the recipe and discover how to whip up these savory delights in your own kitchen.


Who says healthy food has to be bland and boring? Our cauliflower and potato croquettes defy that stereotype, offering a burst of flavor in every bite without the guilt. Whether you’re looking for a satisfying snack or a tasty side dish, these croquettes are sure to impress.


To prepare these delectable croquettes, you’ll need:

  • 1 cauliflower
  • 3 potatoes
  • 100 g of breadcrumbs, plus extra for coating
  • 100 ml of milk
  • 100 g of grated cheese
  • 1 egg
  • Olive oil
  • Chopped parsley
  • Black pepper


Let’s get cooking! Follow these simple steps to create your cauliflower and potato croquettes:

1. Boil the Cauliflower and Potatoes

Start by removing the cauliflower florets from the stem and cutting them into smaller pieces. Boil the cauliflower in hot water with a teaspoon of salt for 10-12 minutes until tender. Meanwhile, peel the potatoes and boil them in a separate pot until softened.

2. Mash and Mix

Once the cauliflower and potatoes are cooked, mash them thoroughly with a fork or potato masher. Add the egg, breadcrumbs, grated cheese, chopped parsley, salt, and black pepper. Mix everything together until you have a homogeneous mixture.

3. Shape the Croquettes

Take spoonfuls of the mixture and shape them into small balls. Flatten each ball slightly and coat them with breadcrumbs for an extra crunch.

4. Bake to Perfection

Place the shaped croquettes on a baking tray lined with parchment paper. Drizzle olive oil over the croquettes and bake them in a preheated oven at 180°C for 30 minutes, or until golden brown and crispy.

Shaping the Croquettes

Shaping the croquettes is where the magic happens! Use your hands to roll the mixture into small balls, then gently flatten them to create the perfect croquette shape. Coating them in breadcrumbs adds texture and helps them crisp up beautifully in the oven.

Baking Process

Baking is the healthier alternative to frying, allowing the croquettes to achieve that irresistible golden brown color and crispy exterior without excess oil. Plus, it’s hassle-free and ensures even cooking throughout.

Serving Suggestions

These cauliflower and potato croquettes are incredibly versatile and can be served in various ways. Pair them with a tangy dipping sauce for a snack, serve them alongside a fresh salad for a light meal, or enjoy them as a side dish with your favorite protein.

Nutritional Benefits of Cauliflower

Cauliflower is not only low in calories but also packed with essential nutrients like vitamin C, vitamin K, and folate. It’s also high in fiber, which aids in digestion and promotes a feeling of fullness.

Nutritional Benefits of Potatoes

Despite their reputation, potatoes are nutritious when prepared the right way. They’re a good source of vitamins and minerals, including vitamin B6, potassium, and manganese. Opting for baked or boiled potatoes over fried varieties can maximize their health benefits.

Health Conscious Choices

By substituting traditional ingredients with cauliflower and baking instead of frying, you’re making health-conscious choices without sacrificing flavor. These croquettes offer a delicious way to incorporate more vegetables into your diet while keeping calories in check.

Flavor Variations

Get creative with your croquettes by experimenting with different flavor combinations! Add diced vegetables like bell peppers or carrots for extra crunch, or mix in herbs and spices for a burst of flavor. The possibilities are endless!

Why Choose Cauliflower and Potatoes?

Cauliflower and potatoes are a winning combination in this recipe for several reasons. Not only do they complement each other beautifully in terms of flavor and texture, but they also offer a range of health benefits. Together, they create a satisfying dish that’s both nutritious and delicious.

Frequently Asked Questions (FAQs)

1. Are cauliflower and potato croquettes suitable for a vegetarian diet?

Yes, this recipe is vegetarian-friendly as it does not contain any meat or animal products.

2. Can I make these croquettes ahead of time and freeze them?

Absolutely! Once baked, allow the croquettes to cool completely before transferring them to a freezer-safe container. They can be stored in the freezer for up to one month. Simply reheat them in the oven whenever you’re ready to enjoy them.

3. Can I use other types of cheese in this recipe?

Certainly! Feel free to experiment with different types of cheese to suit your taste preferences. Cheddar, mozzarella, or Parmesan would all work well in these croquettes.

4. Are cauliflower and potato croquettes kid-friendly?

Absolutely! Kids tend to love anything crispy and bite-sized, making these croquettes a hit with little ones. Plus, they’re a sneaky way to sneak in some extra veggies into their diet.

5. Can I air fry these croquettes instead of baking them?

Yes, you can definitely air fry these croquettes for a crispy finish with less oil. Simply preheat your air fryer, place the croquettes inside, and cook at 180°C for about 15-20 minutes, flipping halfway through.


In conclusion, cauliflower and potato croquettes are a tasty and nutritious snack or side dish that’s perfect for any occasion. With their crispy exterior, creamy interior, and irresistible flavor, these croquettes are sure to become a favorite in your household. Give them a try today and indulge in guilt-free snacking!

Now, armed with this delicious recipe, you’re ready to impress your friends and family with your culinary skills. Whether you’re hosting a party or simply craving a wholesome snack, these cauliflower and potato croquettes are sure to please. So go ahead, preheat that oven, and get ready to enjoy a flavorful, low-calorie treat!

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