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
Calories: 262kcal | Carbohydrates: 27g | Protein: 14g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 62mg | Sodium: 397mg | Potassium: 756mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2490IU | Vitamin C: 22mg | Calcium: 250mg | Iron: 2mg
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