Each serving of these crispy tempeh and lentil croquettes delivers roughly 40 grams of complete plant protein alongside 11 grams of fiber, built almost entirely from two powerhouse ingredients: soy tempeh and French green lentils. The air fryer crisps the exterior to a golden crunch while keeping the interior dense and savory — no deep frying, no breadcrumb-heavy coating, just a light brush of olive oil and direct heat. With 478 calories per generous two-croquette serving, you get a nutrient-dense dinner that outperforms most plant-based options on sheer protein delivery. The nutritional yeast and walnuts folded into the mixture add B vitamins and omega-3s without inflating the calorie count.

The flavor here leans into the French pantry: sharp Dijon mustard binds the tempeh and lentil mixture while adding a warm, horseradish-like bite that mellows during cooking. Toasted walnuts contribute a subtle richness that pairs naturally with earthy Puy lentils, and fresh tarragon — the signature herb of French cuisine — threads its gentle anise note through both the croquettes and the yogurt dip. The result is something that tastes closer to a bistro croquette than a health-food patty: golden, herby, and satisfying with a clean aftertaste.

For GLP-1 users, the format is deliberately practical. Each croquette is about the size of a thick hockey puck — small enough to eat one and feel satisfied, substantial enough that two make a proper dinner with a side salad. Tempeh digests more slowly than tofu because of its fermented whole-soybean structure, which aligns well with the delayed gastric emptying that GLP-1 medications already produce. No heavy sauces, no excess oil, no ingredients likely to trigger nausea.

Why This Works on GLP-1

The 40 grams of protein per serving comes primarily from tempeh and French green lentils — two of the most protein-dense plant foods available. That number matters because muscle preservation during GLP-1-assisted weight loss is one of the most discussed concerns among people taking Mounjaro or similar medications. Research consistently shows that higher protein intake (1.0–1.2 grams per kilogram of body weight daily) helps protect lean mass when caloric intake drops. Two croquettes at dinner, combined with protein-forward meals earlier in the day, make hitting that target realistic even on a reduced appetite.

The fiber profile here is unusually strong for a recipe that remains gentle on digestion. French green lentils contribute the bulk of the 11 grams per serving, but because they hold their shape when cooked rather than breaking down into mush, they produce less gas and bloating than softer legume varieties like red lentils or split peas. Tempeh adds its own prebiotic fiber from the fermentation process, feeding beneficial gut bacteria without the digestive stress that raw soy products sometimes cause.

Beyond protein and fiber, this recipe delivers meaningful iron from the lentils and tempeh, B12 from the fortified nutritional yeast, and anti-inflammatory omega-3 fatty acids from the walnuts. For Wegovy users managing energy levels during caloric restriction, that iron and B-vitamin combination helps support steady energy without relying on stimulants or supplements. The yogurt dip also contributes a small but useful dose of probiotics and calcium.

Ingredients (serves 2)

For the croquettes:

  • 8 oz (225g) tempeh, any variety
  • 3/4 cup (160g) cooked French green (Puy) lentils, well drained
  • 1 small yellow onion (about 2.5 oz / 70g), finely diced
  • 2 cloves garlic, minced
  • 1 tablespoon (15g) Dijon mustard
  • 2 tablespoons (10g) nutritional yeast
  • 1 tablespoon (8g) finely chopped walnuts
  • 2 tablespoons (14g) whole wheat breadcrumbs
  • 1 tablespoon fresh flat-leaf parsley, finely chopped
  • 1 teaspoon fresh tarragon, finely chopped
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • Olive oil spray

For the Dijon-tarragon yogurt:

  • 1/3 cup (80g) plain Greek yogurt (2% or nonfat)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon fresh tarragon, finely minced
  • 1 teaspoon fresh lemon juice
  • Pinch of salt

Instructions

Cook the lentils (or use pre-cooked):

  1. If starting from dry, rinse 1/3 cup (65g) dried French green lentils and simmer in 1 cup of water with a pinch of salt for 22–25 minutes until tender but still holding their shape. Drain and spread on a plate to cool slightly. French green lentils are important here — they stay firm and won't turn the croquette mixture to paste the way red or brown lentils would.

  2. If using pre-cooked or canned lentils, drain and pat dry with a clean towel. Excess moisture is the enemy of crispy croquettes — take an extra minute here and you will notice the difference.

Prepare the croquette mixture:

  1. Crumble the tempeh into a large bowl using your hands or a fork. Aim for a texture somewhere between coarse breadcrumbs and cottage cheese — some small chunks are fine and will add pleasant texture after air frying.

  2. Sauté the diced onion in a small nonstick skillet over medium heat for 4–5 minutes until softened and just beginning to turn golden, adding the minced garlic for the last 30 seconds. No oil needed if your skillet is truly nonstick; otherwise use a two-second spray of olive oil. Transfer to the bowl with the tempeh.

  3. Add the drained lentils, Dijon mustard, nutritional yeast, chopped walnuts, breadcrumbs, parsley, tarragon, salt, and pepper to the bowl. Mix thoroughly with your hands, pressing and kneading the mixture for about 90 seconds until it holds together when compressed. The mustard and nutritional yeast act as natural binders. If the mixture feels too crumbly, mash a few of the lentils with the back of a fork to release their starch.

  4. Divide the mixture into 4 equal portions (about 120g each) and shape each into a thick disc roughly 3 inches (8cm) across and 1 inch (2.5cm) thick. Press firmly — compact croquettes hold together better in the air fryer. Place them on a plate and refrigerate for 10 minutes if you have time; chilling firms the mixture and improves the crust.

Air fry the croquettes:

  1. Preheat your air fryer to 375°F (190°C) for 3 minutes. Lightly spray the basket or tray with olive oil, then place the croquettes in a single layer with at least 1 inch of space between them. Spray the tops of the croquettes with a light, even coating of olive oil.

  2. Cook for 8 minutes, then carefully flip each croquette using a thin spatula. Spray the newly exposed tops lightly and cook for another 6–7 minutes until both sides are deep golden brown and the exterior feels firm when tapped. Internal temperature should reach at least 165°F (74°C).

Make the Dijon-tarragon yogurt:

  1. While the croquettes cook, stir together the Greek yogurt, Dijon mustard, minced tarragon, lemon juice, and a pinch of salt in a small bowl. Taste and adjust the mustard or lemon to your preference — the dip should be tangy enough to cut through the earthy richness of the croquettes without being sharp.

Serve:

  1. Plate 2 croquettes per serving with a generous spoonful of the tarragon yogurt alongside. A simple green salad dressed with lemon and olive oil makes the ideal side. Serve immediately while the exterior is at its crispiest.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~478 kcal
Protein ~40g
Fat ~20g
Carbohydrates ~38g
Fiber ~11g

Estimates based on standard USDA values for soy tempeh, cooked French green lentils, 2% Greek yogurt, and whole wheat breadcrumbs. Actual values may vary by brand.

Practical Notes

Meal prep storage. These croquettes refrigerate well for up to 4 days in an airtight container. Reheat in the air fryer at 350°F (175°C) for 4–5 minutes to restore the crust — microwaving works in a pinch but sacrifices the crispy exterior. The yogurt sauce stores separately for the same duration; stir before serving as it may separate slightly.

Lentil shortcut. Cooking lentils from dry takes 25 minutes and yields the best texture, but vacuum-packed pre-cooked Puy lentils (sold at most grocery stores near the canned beans) save time and work perfectly here. Canned green lentils also work — just drain and pat them very dry. Avoid canned brown lentils, which are too soft and will make the mixture gluey.

Tempeh substitution. If tempeh is unavailable, extra-firm tofu can substitute — press it for at least 20 minutes, then crumble finely. Expect about 30g protein per serving instead of 40g, since tofu is less protein-dense. You may also need an extra tablespoon of breadcrumbs to compensate for the higher moisture content.

Eat slowly and start with one. GLP-1 users often find that a single croquette with the yogurt dip is enough for a satisfying dinner, especially in earlier treatment phases when appetite suppression is strongest. Plate one croquette first, eat it slowly over 10–15 minutes, then decide if you want the second. The remaining croquettes refrigerate beautifully for tomorrow.

Walnut-free option. For a nut allergy or simply preference, replace the walnuts with an equal amount of sunflower seeds or hemp hearts. Both add crunch and healthy fats without changing the flavor profile significantly. Hemp hearts also add a small protein boost.

Frequently Asked Questions

Will these croquettes cause nausea or bloating on GLP-1 medication?
The ingredients here are chosen specifically to minimize digestive discomfort. French green lentils produce significantly less gas than other legume varieties because of their lower oligosaccharide content and firmer structure. Tempeh is fermented, which breaks down many of the compounds in soy that cause bloating in some people. That said, if you are in the first few weeks of your GLP-1 medication and still adjusting, start with a single croquette and eat slowly. Rich or heavy foods hit harder when gastric emptying is slowed, so give your stomach 15–20 minutes to register before deciding on a second.
Can I make these gluten-free?
Yes — substitute the whole wheat breadcrumbs with an equal amount of certified gluten-free oat flour or gluten-free panko. The breadcrumbs serve primarily as a binder and texture agent, so any dry, starchy substitute will work. Make sure your tempeh brand is also gluten-free, as some varieties contain barley or wheat in the fermentation culture. The rest of the recipe is naturally gluten-free.
How long do these keep, and can I freeze them?
Cooked croquettes keep refrigerated for 4 days. For freezing, arrange the cooked and fully cooled croquettes on a parchment-lined tray in a single layer and freeze until solid (about 2 hours), then transfer to a freezer bag. They keep for up to 2 months. Reheat from frozen directly in the air fryer at 360°F (180°C) for 8–10 minutes — no thawing needed. The yogurt sauce does not freeze well, so make it fresh each time.
What if I can only eat very small portions right now?
Cut each croquette in half before air frying to make 8 smaller pieces instead of 4 large ones — they will cook faster (about 5–6 minutes per side) and the smaller size makes it easier to stop when you are full. Pair one or two half-size pieces with a tablespoon of the yogurt dip and a few bites of salad. This still delivers 10–20 grams of protein per mini-serving, which adds up meaningfully across the day. Refrigerate the rest and reheat as needed.
Why do the croquettes fall apart in my air fryer?
The two most common causes are excess moisture and insufficient mixing. First, make sure your cooked lentils are well drained and patted dry — wet lentils release steam during cooking and break the croquette apart from inside. Second, knead the mixture firmly for a full 90 seconds; the Dijon mustard, nutritional yeast, and starch from slightly crushed lentils form a natural binding matrix that needs physical pressure to activate. If your mixture still feels loose, add another tablespoon of breadcrumbs. Chilling the formed croquettes for 10 minutes before air frying also helps them set.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.