A plate holds several golden-brown, round crab cakes reminiscent of croquettes. One crab cake is cut open, revealing a creamy interior with a small amount of sauce dripping from it. A small blue dish with dipping sauce sits in the background on a gray surface. MyFitnessPal Blog

A block of tofu is transformed into an attractive appetizer, with a creamy dip for a little flair. These tasty little rounds can also be stuffed in a pita or piled on a salad with 1/2 cup edamame, for a full meal.

Active time: 25 minutes | Total time: 55 minutes

Tofu-Tarragon Croquettes With Dijon Red Pepper Dip

Ingredients

  • 12 oz. firm tofu, drained and pressed
  • 1/2 cup rolled oats
  • 1 cup (110g) shredded carrot
  • 1 tsp dried tarragon
  • 2 large egg whites
  • 1 tbsp tamari soy sauce
  • Cooking spray
  • 1 tbsp olive oil
  • 1 large red bell pepper, diced
  • 1 5.3-oz. (90g) container plain nonfat Greek yogurt
  • 1 tbsp honey
  • 1 tsp red wine vinegar
  • 1 tsp paprika

Directions

Wrap the tofu in a clean kitchen towel and press under a heavy object for 10–15 minutes to remove excess moisture.

Place the oats in the bowl of a food processor and process until they reach the texture of coarse crumbs. 

Crumble the tofu into a large bowl. Add the chopped oats, carrot, tarragon, egg whites, and tamari. Mix thoroughly, pressing the mixture together until it holds its shape. Let the mixture rest for 5–10 minutes.

Using a 1/4-cup measure, scoop and firmly pack the mixture, then form into patties about 1/2-inch thick. Place on a plate and refrigerate for 10–15 minutes to help firm up.

Oven method:

Preheat the oven to 400ºF (200ºC). Line a sheet pan with parchment paper.

Arrange the patties in a single layer on the prepared sheet pan. Bake for 10 minutes, flip, and cook for an additional 10 minutes or until golden brown and firm when pressed.

Air fryer method:

Preheat the air fryer to 375°F (190°C) and lightly coat the basket with cooking spray. Arrange the patties in a single layer without overcrowding and lightly spray the tops.

Cook for 10–12 minutes, flip, spray again, and cook for an additional 6–8 minutes, or until golden brown and crisp on the outside.

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Meanwhile, heat the olive oil in a large sauté pan over medium-high heat. Add the bell pepper and cook, stirring and reducing heat to medium once it begins to sizzle, until tender, about 5 minutes. Transfer the peppers and oil to a blender or food processor and process until smooth. Add the yogurt, honey, vinegar, and paprika and blend to combine.

Serve the croquettes with the dip.

Serves: 5 | Serving Size: 2 croquettes + 1 heaping tbsp dip

Nutrition (per serving): Calories: 187; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 268mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 7g; Protein: 14g

Nutrition Bonus: Calcium: 11%; Iron: 10%; Potassium: 336mg; Vitamin A: 18%; Vitamin C: 58%

Originally published: May 9, 2019; Updated April 2026

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