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1m read

Cauliflower Baked Croquettes

(30 Croquettes, 40g Each)

Cauliflower Baked Croquettes





Total Time




  • 1 medium-sized cauliflower (clean, 650g approximately)
  • 200g oat flakes
  • +/- 150 g water to hydrated
  • 2 spring onions
  • 4-5 semi-dried tomatoes
  • 2 tablespoon olive oil
  • 2 tablespoon tahini
  • Chopped parsley
  • 1-2 garlic cloves
  • 1 teaspoon sweet paprika
  • Sesame seeds and breadcrumbs

Step by step


1. Rehydrate oat flakes with sliced dried tomatoes and cover.


2. Clean, slice and steam the cauliflower. This is better than boiling, since it prevents water absorption, which won’t help with the croquettes’ texture. Another option is to cook it in the microwave or the oven.


3. While the cauliflower is cooking, chop and fry the green onions and the garlic.


4. When the cauliflower is tender, crush it with a fork and put it into the frying pan, adding the paprika and the chopped parsley.


5. Oat flakes and dried tomatoes, should be fullly rehydrated. If needed, remove the water excess. Add them to the frying pan with the cauliflower. Cook everything over medium heat, stirring the whole time until you achieve a tight paste. Season to taste with salt and add 2 tablespoons of tahini.


6.Leave the preparation to cool down, so that it can be handled. Ideally, keep it in the fridge for a day or two. When it gets really cold, shape the croquettes and then coat them. No egg or flour is needed; just put them into a bowl with sesame seeds or batter-breading.




This typical Spanish dish has become a healthy dish.


You’ve swapped out the pre-fried, unhealthy fats option for some healthy croquettes made with a vegetable that isn’t usually popular among kids. This is a great way to get them used to its flavour! Try to innovate in the way you prepare it.


Spread them out on an oven tray and cook them at 180 degrees with heat above and below the tray until they start to brown.