Healthy Vegan Vegetable Croquettes (Not Fried)
🌱 Healthy Vegan Vegetable Croquettes 🥕
These Healthy Vegan Vegetable Croquettes are golden, oval bites of mashed potato, zucchini, carrot, and herbs with a crisp crust. They taste like the croquettes from a tapas plate — just baked or lightly pan-fried, with no eggs and no dairy. Soft inside. Crunchy outside. Gone in two bites.
I love these next to a salad or tucked into a lunchbox. Chill the mix before you shape it. Warm mash falls apart in the pan. 💚
Jump to Recipe ↓ 🌱
Why You’ll Love These Croquettes 💚
- 🌱 Completely vegan
- 🥕 Packed with vegetables
- 🔥 Crisp golden crust
- 🥔 Soft potato center
- 🧊 Freezer-friendly
- 🍽️ Appetizer or side
The Secret to Croquettes That Don’t Fall Apart
The mash has to be dry. Steam the potatoes instead of boiling them if you can, and squeeze the zucchini. A spoon of chickpea flour or breadcrumbs binds the rest. Shape, chill 20 minutes, then cook. Don’t flip until the first side is actually brown.
Frequently Asked Questions ❓
Can I bake them instead of frying? 🔥
Yes. Bake at 425°F (220°C) for 20–25 minutes, flipping once. Spray with oil so they brown.
Can I air-fry them? 💨
Yes. 400°F (200°C) for 12–15 minutes, shaking halfway.
What dip goes with them? 🥣
Vegan garlic yogurt, spicy mayo, or a simple lemon-tahini sauce.
🌱 Healthy Vegan Vegetable Croquettes
Ingredients 🛒
- 2 cups mashed potato (about 3 medium potatoes)
- 1 cup grated zucchini, squeezed dry
- ½ cup grated carrot
- 2 green onions, sliced
- 2 tablespoons chopped parsley
- ⅓ cup breadcrumbs or chickpea flour, plus more for coating
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- Oil, for pan-frying or spraying
Instructions 👩🍳
- Mix the mashed potato, zucchini, carrot, green onion, parsley, breadcrumbs, salt, pepper, garlic powder, and paprika.
- If the mix feels wet, add another spoon of breadcrumbs. Chill 20 minutes.
- Shape into 12 oval croquettes. Roll in extra breadcrumbs.
- Heat a thin layer of oil in a skillet over medium heat. Cook 3–4 minutes per side, until golden.
- Or bake/air-fry until crisp. Finish with extra parsley.
Nutrition
| Nutrient | Per croquette (1/12) |
|---|---|
| Calories | 80 |
| Protein | 2g |
| Net carbohydrates | 11g |
| Total carbohydrates | 13g |
| Fiber | 2g |
| Total fat | 2g |
| Sodium | 210mg |
Estimates based on potato, zucchini, carrot, and a light pan-fry. Exact numbers may vary by cooking method.
Notes & Tips 💡
- Leftover mashed potatoes work perfectly here.
- A pinch of nutritional yeast makes them extra savory.
- Freeze shaped croquettes on a tray, then bag them. Cook from frozen, adding a few minutes.
- Keep them small so the centers heat through before the crust burns.
These Healthy Vegan Vegetable Croquettes are crisp, herby, and packed with vegetables. A golden bite that disappears faster than you can plate it. 🥕🌱
If you make them, I’d love to hear how they turned out — leave a comment or tag me!
Comments (2)
5.0 (1 rating): average 5.0 out of 5
Hannah