Healthy Vegan Vegetable Croquettes (Not Fried)

ByHannah Peterson

These healthy vegan vegetable croquettes are crispy on the outside, soft inside, and completely oil-light & not fried. Perfect for a wholesome snack, side dish, or light meal—without sacrificing flavor or texture.

🛒 Ingredients

  • 2 cups mashed potatoes (cooled)
  • 1 cup mixed veggies (carrot, zucchini, peas – finely chopped)
  • ¼ cup oat flour (or breadcrumbs)
  • 2 tbsp nutritional yeast (optional, for flavor)
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • ½ tsp paprika
  • Salt & pepper to taste

For Coating (Optional):

  • ¼ cup breadcrumbs or crushed cornflakes
  • Light spray of oil

👩‍🍳 Instructions

  1. Prepare Veggies
    Lightly sauté or steam veggies until just tender. Let cool and remove excess moisture.
  2. Mix
    In a bowl, combine mashed potatoes, veggies, oat flour, nutritional yeast, oil, and spices.
  3. Shape
    Form into small logs or oval croquettes.
  4. Coat (Optional)
    Roll in breadcrumbs or cornflakes for extra crispiness.
  5. Bake
    Place on lined tray, lightly spray with oil, and bake at 400°F (200°C) for 20–25 minutes, flipping halfway.
  6. Serve
    Bake until golden and crisp on the outside.

🍽️ Serving Suggestions

  • Serve with vegan yogurt dip or tahini sauce
  • Pair with a fresh salad 🥗
  • Great in wraps or bowls

📊 Nutrition (Approx. per croquette)

  • Calories: ~90
  • Carbs: ~14g
  • Fiber: ~2g
  • Fat: ~2g
  • Protein: ~2–3g

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