Cauliflower cheese croquettes are a low carb alternative to potato croquettes and here I’ve added cheese and onion. With no breadcrumb coating they are also gluten free.
I keep seeing croquettes everywhere in Aruba which is the Dutch influence on the island. You can even purchase them from a vending machine at one of the supermarkets! However, since they are made with flour, deep fried and breaded are sadly not for me. We recently went to a local theatre and I watched people purchase them in the interval for a snack that made me hanker after a croquette even more.
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Ingredients
The ingredients for a cauliflower croquette almost match a cauliflower cheese recipe!
- Cauliflower - we used a medium sized cauliflower head. You could make this with frozen cauliflower croquettes.
- Cheddar cheese - use a strong flavored cheddar for a better taste.
- Parmesan cheese - freshly grated is preferable. We enjoy a Parmigiano Reggiano cheese for a stronger flavor.
- Spring onions - also known as green onions.
- Dijon mustard - goes well with the cheese.
- Salt & Pepper - tweak to your own taste.
Cooking Keto Cauliflower Croquettes
We have baked these cauliflower cheese croquettes 3 different ways but have now have a favorite:
- Oven baked - this didn't give a crispy texture which we were looking for. They may loose their shape and spread in the pan too.
- Pan Fried - this can give a crispy texture and you can fashion any unruly croquette into shape with your spatula.
- Air Fried - now our favorite way of cooking croquettes. This gives a crispy coating with a soft inside and less oil than pan frying.
How to Make Cauliflower Cheese Croquette
These croquettes can be made ahead, stored in the fridge until you are ready to cook them.
Cook the cauliflower, drain well and mash.
Add the other ingredients and mix well.
Form into croquette shapes.
Air fry or pan fry.
Storage
Place them in an airtight container or wrap them tightly with plastic wrap or aluminum foil. They can be stored in the refrigerator for up to 3-4 days. Reheat in the oven at 350°F (175°C) for about 10-15 minutes or until heated through. You can also reheat them in a skillet over medium heat.
Freezing Croquettes
Place the croquettes on a baking sheet in a single layer, ensuring they do not touch each other. Freeze them for about 1-2 hours until solid. Transfer the frozen croquettes to a freezer-safe bag or airtight container, separating layers with parchment paper. They can be stored in the freezer for up to 2-3 months.
Bake at 375°F (190°C) for 20-25 minutes or until heated through and crispy. No need to thaw beforehand. Alternatively, you can reheat them in an air fryer at 350°F (175°C) for about 10-15 minutes.
Recipe Tips
Removing water from the cooked cauliflower ensures that the croquettes keep their shape.
Steam or boil cauliflower until tender. Overcooking slightly can make mashing easier.
Mash the cauliflower to a smooth consistency but leave a few small chunks for texture.
Chill the mixture in the fridge for at least 30 minutes. This makes it easier to form into croquettes and helps them hold their shape during cooking.
What to Serve with Cauliflower Croquettes?
You can serve croquettes as a snack or appetizer but I prefer them as a side dish. Back in the UK, potato croquettes are served with a hearty roast chicken dinner or a main comfort food dish such as Brazilian Coconut Chicken.
We have also enjoyed left over croquettes the next morning for breakfast with a couple of eggs. I placed them back in a frying pan and pressed the shape down into a patty. A minute or so each side, heating the cauliflower croquette back into life and was suddenly transformed into a cauliflower hash brown.
WATCH THE RECIPE HERE:
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More Low Carb Cauliflower Recipes
This recipe was originally published in January 2017. We have update the photos and cooking the croquettes in an air fryer.
Cauliflower Cheese & Onion Croquette
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Ingredients
- 1 medium Cauliflower
- 1 Cup Parmesan Cheese grated
- 2 teaspoons garlic powder
- 4 spring onions finely chopped
- ½ cup Cheddar Cheese grated
- ½ teaspoon Dijon mustard
- ½ teaspoon salt
- ½ teaspoon pepper
- 2 tablespoons olive oil
Instructions
- Cut the cauliflower into florets, place in a saucepan of water, bring to the boil, cover and simmer for 10-15 minutes until soft.
- Drain the water and cool.
- Remove the excess water from the florets. I either squeeze them in my hand or put them in my nut milk bag and squeeze.
- Mash the cauliflower either by hand or blender.
- Add the chopped spring onions, Cheddar cheese, 1 cup Parmesan cheese, mustard and seasoning. Mix thoroughly.
- Make into croquettes shapes by hand.
- Place the croquettes onto parchment/greaseproof paper and put into the fridge for about 30 minutes to firm up.
Pan Frying
- Heat the olive oil in a frying pan on a medium heat
- Gently fry the croquettes, turning over until golden in colour.
- Eat and enjoy!
Cooking in an Air Fryer
- Preheat the air fryer for 5 minutes as per the manufacturer's instructions.
- Lightly spray the air fryer basket with olive oil spray to prevent sticking or use an air fryer liner.
- Place the croquettes in a single layer in the air fryer basket, ensuring they are not touching. You may need to cook them in batches depending on the size of your air fryer.
- Air fry at 375°F (190°C) for about 12-15 minutes, shaking the basket halfway through.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
