Published on August 16, 2018

Recipe: Baked Chicken and Cauliflower Croquettes


Chicken Croquettes2 oz. boneless, skinless chicken breast, cooked
1 cup frozen cauliflower “rice,” thawed
2 tbsp. minced fresh onion or 1 shallot
1 tsp. white or red wine vinegar
1 tsp. salt-free Italian seasoning
½ tsp. Dijon mustard
1/8 tsp. sea salt
1 egg white, whisked
1 tbsp. plus 1 tsp. chickpea flour
olive oil spray


  1. Preheat oven to 350 degrees. Puree together chicken breast, cauliflower, onion, vinegar, Italian seasoning, mustard, and sea salt in food processor fitted with a standard blade. 
  2. Form mixture into a ball. Squeeze excess liquid from ball, then form 12 1½-inch croquettes. 
  3. Dip croquettes in egg white. Then roll croquettes lightly in chickpea flour. 
  4. Line a cookie sheet with silicone baking mat, then spritz with olive oil spray. Place croquettes on sheet, evenly spaced apart, then spritz again with olive oil spray. 
  5. Bake for 10 minutes, then gently flip over to other side. Bake for five minutes more.

Makes three servings. A serving is four croquettes. Each serving provides: 60 calories, 1 g fat (0 g saturated fat, 0 g trans fat), 20 mg cholesterol, 160 mg sodium, 5 g carbohydrates, 2 g sugar, 1 g fiber, and 9 g protein.