These High-Protein Squash Croquettes (Auyama + Bacon) are the “bite-size comfort” you want: crispy outside, sweet-savory inside, and actually protein-forward (no sad veggie fritters here).
Protein Score
- Protein per serving: 12–15g (2 croquettes, depending on size)
- ???? Balanced: 10 to 25g protein per serving
Protein Boost
Pick 1–2 to push these closer to ???? Powerhouse territory:
- Add ½ cup shredded chicken to the mixture
- Swap part of the mash for 1 cup cottage cheese (blended smooth)
- Serve with a Greek yogurt garlic dip
- Make it a plate: croquettes + turkey slices or tuna salad
Why you will love these
- Panko gives crunch, but we keep it light so the inside stays soft and cheesy-tender.
- Auyama (kabocha) gives that naturally creamy, slightly sweet base without needing tons of flour.
- Greek yogurt + egg adds protein and helps bind so they don’t fall apart.
Texture Guard
Croquettes fail for 3 reasons: too wet, not chilled, or cooked too gently.
- Dry the squash mash: let it steam-dry 10 minutes after baking.
- Chill the shaped croquettes 20–30 minutes before breading.
- Spray oil lightly on the outside for real crunch (especially air fryer).
Ingredients
Base
- 1½ lb kabocha squash auyama, peeled and cubed (about 2 cups mash)
- 3 slices bacon finely chopped
- 1½ shallot or ½ small onion, minced
- 1 pinch nutmeg
- Salt + black pepper
Protein-forward binders
- 1 large egg
- ½ cup plain Greek yogurt or skyr
- ½ cup grated mozzarella or parmesan optional but highly recommended
For structure
- 3 tablespoons whole wheat flour or almond flour for lower-carb
Coating
- ½ cup panko breadcrumbs
- Oil spray avocado or olive oil
Instructions
Cook and dry the squash
- Heat oven to 350°F (180°C).
- Bake squash cubes on a sheet pan 20–25 minutes until very tender.
- Mash and let it cool + steam-dry 10 minutes (this is key).
Make the filling
- Cook bacon in a pan until crisp.
- Add shallot and sauté in the bacon fat until soft.
- In a bowl, combine:
- squash mash
- bacon + shallot
- egg
- Greek yogurt
- flour
- nutmeg, salt, pepper
- cheese (if using)
- Mix until thick and scoopable.
Shape + chill
- Scoop into 16 small croquettes (oval or balls).
- Refrigerate 20–30 minutes to firm.
Bread
- Roll each croquette in panko.
- Place on tray and spray lightly with oil.
Air Fryer Method (recommended)
- Preheat air fryer to 390°F (200°C).
- Air fry 10 minutes, flip, spray again, then 6–8 minutes until deeply golden and crisp.
- Cool 3–5 minutes before serving (they set as they cool).
Oven Method
- Heat oven to 400°F (200°C).
- Bake 20–25 minutes, flipping once halfway.
- Broil 1–2 minutes at the end if you want extra crunch.
Storage + Meal Prep
Fridge: 4 days in an airtight container
Freezer: 2–3 months (freeze after cooking)
Reheat (best):
- Air fryer 375°F (190°C) 4–6 minutes
- Oven 350°F (180°C) 10–12 minutes
Avoid the microwave if you want them crispy.
Meal prep tip: freeze in a single layer first, then bag.
FAQ
Is auyama the same as butternut squash?
Not exactly. Auyama is often kabocha-type squash: sweeter, denser, and creamier than butternut.
Why are my squash croquettes falling apart?
Your mash is probably too wet. Let it steam-dry, add a bit more flour, and chill before cooking.
Can I make these in the air fryer?
Yes, and it’s the crispiest method. Spray with oil and don’t overcrowd the basket.
How do I make these higher in protein?
Add shredded chicken, blend cottage cheese into the mash, or serve with Greek yogurt dip.
Can I make them gluten-free?
Yes. Use gluten-free panko and swap flour for almond flour or GF flour blend.
Can I make them keto?
Make them lower-carb by using almond flour and a crushed pork rind coating instead of panko.
Can I freeze squash croquettes?
Yes. Freeze cooked croquettes and reheat in air fryer or oven to restore crispness.
What dipping sauce goes best?
Greek yogurt garlic-lime sauce, spicy mayo, or avocado crema.
Can I cook them ahead for a party?
Yes. Cook earlier, then re-crisp in the air fryer 3–5 minutes right before serving.
If you are cooking protein-forward after 45, check out my other high-protein recipes and meal ideas on the blog.
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Cook With Love, Eat With Joy!
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What a wonderful meal, I made it last night (also made a mess) but worth it, I know as long as squash is avalable it will be on my table!
Alma! thank you! for trying it out! how were your croquettes??