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).

High-Protein Squash Croquettes (Auyama)

Prep Time: 20

Cook Time: 20

Servings:

Author: Gaila - The Petit Gourmet

5 from 1 vote

Print Rate

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.

Nutrition

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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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