Croutons: The Bread With Crunchy Crispness

Croutons are little crisped bread pieces that have been rebaked or sautéed to eliminate moisture. They commonly take the shape of small cubes around the size of sugar cubes. However, they can come in any size or form, up to a huge slice. The word crouton comes from the French croûton, which is a derivative of the phrase croûte, which means “crust.” Croûte is not simply a noun in English descriptions of French food; it also includes a verb form that explains the cooking process that changes the bread into the crust. 

You can make croutons from almost any sort of bread. The bread can be stale and dry, or it can be fresh. Croutons, once prepared, will last far longer than uncooked bread. In addition, they add texture and flavour to salads, particularly Caesar salad, soups, and stews. You can also eat croutons as a snack. However, croutons do not add additional nutritional benefits to your otherwise healthy meal. But they might offer some limited benefits, especially when you make them from whole grain bread.

How to Make Croutons?

Croutons are essentially rebaked bread chunks seasoned with herbs or spices and dry cheeses flavoured with butter or oil. Dry bread will often work best for croutons because there is less moisture. It usually takes ten minutes for croutons to cook correctly, and there’s no need to stick to one fixed recipe. For example, you can use white, wholemeal, sourdough, granary or whatever bread you like. Whatever bread you use, make sure to cut thicker slices as they make a better crouton than thin slices. In addition, bread with too many holes and anything with too much crust might not give a very satisfying result. 

Nutrition Profile of Croutons

As per USDA, 100 grams of plain crouton contains the following nutrients:

• Calories: 407 kcal
• Protein: 11.9 g
• Fat: 6.6 g
• Carbohydrate: 73.5 g
• Fibre: 5.1 g

Vitamins and Minerals

• Calcium: 76 mg
• Iron: 4.08 mg
• Magnesium: 31 mg
• Phosphorus: 115 mg
• Potassium: 124 mg
• Sodium: 698 mg
• Selenium: 37.5 mg
• Folate: 132 mg
• Folic Acid: 110 mg

Benefits of Croutons

Some potential benefits of croutons are:

Croutons are a great source of energy, primarily in the form of carbohydrates. A study shows that carbohydrates are the body’s preferred source of energy. Therefore, croutons give the body the energy boost it needs to go through the day. For example, 100 grams of croutons provide you with 73.5 g of carbohydrates. 

Carbohydrates should ideally account for 45% to 65% of an adult’s daily caloric intake. Carbohydrates from nutrient-dense sources, such as whole grains, fruit, and vegetables, are often recommended by health professionals since they also include vitamin and mineral supplements. Croutons made out of whole-grain bread make a good source for the same. 

The HealthifyMe Note

The health benefits of croutons are controversial, as some people believe that croutons are nothing more than empty calories. And often, the croutons are fried and carry the calories from processed grains. However, croutons made from whole wheat bread can be pretty healthy.

Possible Side Effects of Crouton

Gluten Sensitivity

People with celiac disease or gluten sensitivity shouldn’t eat croutons prepared from gluten-containing grains. Since croutons are usually from wheat bread, people eating the same can have side effects. However, there are some gluten-free croutons on the market. In addition, other brands sell gluten-free bread, so you can make croutons out of it. If that doesn’t work, baking your gluten-free crouton is the best bet.

High Sodium Intake

Croutons can raise the salt level of foods already rich in sodium, such as soups or salads. Salt is a common ingredient in croutons. In addition, they might include seasoning mixes or other high-sodium components (such as parmesan cheese). A study shows that eating high sodium snacks like croutons can increase blood pressure and directly impact cardiovascular disease rates. 

People with sodium sensitivity or blood pressure issues should go for low sodium croutons. Another alternative is to make your croutons at home using sodium-free seasonings.

Allergies

People who are allergic to ingredients of bread, especially wheat, should not consume croutons. While wheat allergies are more common in youngsters, some outgrow it at an early age. Some of the gluten allergy symptoms include:

• Hives
• Nausea
• Stomach cramps
• Indigestion
• Vomiting
• Diarrhoea
• Runny nose
• Sneezing
• Headaches
• Anaphylaxis (in some situations)

Ways to Include Croutons in Your Meals with Some Recipes

Since croutons are essentially bread, you can add them to various dishes. Some of them are:

• Soups
• Salad
• Pasta
• Chowder
• Fish 
• Poultry dish

1. Caesar Salad with Croutons

Time: 20 minutes

Servings: 6

1 Cup: 300 ml

Ingredients

• Pressed Garlic Cloves: 2
• Lettuce: 1
• Salt: 1 tsp
• Egg yolk (optional): 1
• Lemon juice: 1
• Mustard: 1 tsp
• Worcestershire sauce: ½ tsp
• Extra-virgin olive oil: ⅓ cup
• Grated Parmesan Cheese: 2 tbsp (more to taste)
• Cracked Black Pepper, ¼ tsp (more to taste)
• Walnuts, chopped: 3
• Almonds, chopped: 3
• Croutons: ½ cup

Method of Preparation

• Combine the garlic, lettuce leaves, and salt in a bowl. 
• Whisk together the lemon juice, mustard, and Worcestershire sauce in a large mixing bowl until thoroughly blended. 
• Slowly add in the olive oil until it is thoroughly mixed and the mixture is smooth. 
• Add Parmesan cheese and pepper, and stir it in.
• Set aside about 1/4 cup of the dressing for another use.
• Combine the lettuce and 1/2 of the croutons with the remaining dressing. Combine in a large mixing bowl until completely coated. 
• Serve it in a bowl.
• Keep any leftover croutons for another dish.

2. Garlic Crouton Soup

Time: 45 minutes

Servings: 2

1 Cup: 300 ml

Ingredients

• Garlic cloves, peeled: 10
• Olive Oil: 1 ½ tbsp
• Large Onion: 1 
• Chicken or vegetable broth: 1 ⅓ cup
• Dried thyme: ½ tsp
• Crouton: 1 cup
• Shredded cheese: 3 tbsp
• Parsley: 1 tbsp

Method of Preparation

• Cook garlic over low flame for 3-5 minutes, or until golden brown. Remove the pan from the heat and set it aside.
• Cook onions in a large pan over medium heat until tender. Reduce heat to medium-low and simmer for 30 minutes, stirring periodically, until golden brown.
• Mix the broth, thyme, bay leaf, and garlic in a large bowl. 
• Bring the mixture to a boil. Reduce the heat and cook for 20 minutes to allow the flavours to meld. 
• Discard the bay leaf. 
• Once done, pour the soup into two bowls and add croutons, parsley and cheese as the topping.
• Serve hot.

3. Broccoli Pasta with Croutons

Time: 40 minutes

Serving: 4

1 cup: 300 ml

Ingredients

• Olive Oil: ⅓ cup
• Grated parmesan: ½ cup
• Salt and pepper: To taste
• Medium pasta shells: ¾ cup
• Broccoli: 1
• Pasta sauce: ½ cup
• Garlic Cloves: 2
• Grated Lemon Zest: 1 tsp
• Croutons: 1 cup

Method of Preparation

• Boil pasta in a pot for 10 minutes. Cut broccoli and add it to the boiling pot.
• Drain all the water except ½ of it.
• Add minced garlic and stir well.
• Add pasta sauce along with a dash of olive oil.
• Stir until cooked well. 
• Empty in a dish, and add parmesan and croutons on top. Next, add lemon zest, salt and pepper according to taste.
• Serve hot.

4. Salad with Crouton and Salad Dressing

Time: 40 minutes

Serving: 6-8

1 Cup: 300 g/ 300 ml

Ingredients

For the Salad:

• Lettuce leaves, torn: 3 cups
• Mixed greens: 3 cups
• Cherry Tomatoes, halved or sliced, or two medium tomatoes, diced: 1 cup
• Radishes, sliced: 4-6
• Red onion quartered and thinly sliced: 1
• Carrot, thinly sliced or shredded: 1
• Cucumber, thinly sliced: ½ (optional)
• Olives: 200 g (optional)

For the dressing:

• Extra-virgin Olive Oil: ½ cup
• Vinegar: 6 tbsp
• Sugar: 1 ½ tsp 
• Kosher salt: To taste
• Ground black pepper: To taste
• Crouton: 1 cup

Method of Preparation

For The salad:

• Get all the ingredients
• Combine the lettuce, carrots, mixed greens, onion, tomatoes and radish in one bowl. 
• Add cucumber and olives.
• Keep them aside.

The dressing:

• Get all the ingredients
• Combine the extra-virgin olive oil, sugar and vinegar in a jar with a screw-on lid.
• Shake or blend well. Add salt and pepper to taste.
• Set aside.

Serving:

• Add the salad to a bowl.
• Add croutons on top.
• Add the dressing and mix well. 
• Serve fresh.

The HealthifyMe Note

You can use Crouton in many recipes. However, it is best to use them in healthy recipes and consume them with foods that offer essential minerals and vitamins. Combining Croutons with nutritious foods can make your meals delicious and healthy.

Conclusion

Crouton might seem unhealthy as it comes out of bread. However, croutons have an excellent carbohydrate count, enough to give energy for an extended period. You can add them to multiple dishes such as salads, soup and pasta. While croutons usually don’t cause any harm, hypertensive and obese individuals may wish to exercise caution while considering whether or not to consume the croutons. Croutons contain salt and gluten, creating problems for people with certain health conditions. However, gluten-free bread is also a great option, something you can make at home. Crouton might not be super healthy, but you can occasionally add them to the diet.

Frequently Asked Questions (FAQs)

Q. Are croutons good for you?

A. Croutons can be sautéed, baked, or fried, but none of these methods is very nutritious. Regarding diet, croutons aren’t the most healthy additions and add calories from refined grains without delivering any nutritional value.

Q. Are croutons good to snack on?

A. Yes, croutons are suitable as a snack. You may create your croutons to munch on. You only need bread, butter, olive oil and spices to make homemade croutons. However, these are not nutritious snack options. 

Q. Are croutons high in fibre?

A. Croutons aren’t very high in healthy fibre. Croutons provide 5.1 grams of dietary fibre per 100 grams, which is 20% of your daily requirement. Unfortunately, this fibre has added calories, sodium, and high carbs. 

Q. Are croutons healthier than bread?

A. Regarding nutritional value, croutons and bread are practically identical. Therefore, croutons, especially those made from whole-grain bread, might provide limited health benefits. Moreover, most croutons have more sodium than your store-bought bread. 

Q. Will croutons make you fat?

A. Croutons are not very nutritious and have high calories and crabs. So, don’t put croutons in your salads because they won’t help you lose weight. 

Q. What is the difference between croutons and Sippets?

A. Sippets are little dried bread or fried bread bits. The bread slices are toasted or cooked before being chopped into little cubes or triangles. Croutons get developed from sippets. They were occasionally placed at the bottom of saucy, roasted dishes to absorb some of the sauce.

Q. What can you eat with croutons?

A. You can add croutons to various meals, including scrambled eggs, roasted halibut, tomato soup, and polenta. Croutons can also serve as a snack. You may create your croutons with day-old bread, butter or olive oil, and spices. 

Q. Are croutons healthy?

A. No, Croutons are often heavy in salt and have little nutritional value. Croutons aren’t gluten-free either. Crouton’s side effects include energy surges and drops, dehydration, and elevated cholesterol.

Q. What are the health benefits of croutons?

A. Croutons are a calorie (energy) source, primarily through carbs. Carbohydrates are the body’s preferred source of energy. So when you consume croutons, you’re providing your body with an energy boost. However, most croutons created with refined bread will not significantly benefit your health.

Q. Is crouton a carbohydrate?

A. Croutons are a carbohydrate snack. They contain 73.5 grams per 100 grams serving. Many people enjoy this crispy delight on top of the salad, but unless your croutons are made entirely of whole wheat bread, they add refined carbohydrates to the otherwise healthy meal.

Q. Are croutons high in fat?

A. In 30 grams of croutons, there are 2 grams of fat, with 1.3 grams of unsaturated fats and 0.5 grams of saturated fats. Therefore, you’ll likely consume more unhealthy fat through croutons.

Q. Can you eat croutons on a low-carb diet?

A. No, because most croutons contain refined flour and wheat, they are unsuitable for a low-carb diet. On the other hand, Keto croutons are an excellent approach to counteract this. However, most croutons come with high carbs. 

Q. Can people with diabetes eat croutons?

A. Croutons are certainly not the healthiest snack for people with diabetes. To reduce refined carbs, skip the croutons. Crouton will use more sugar, sodium, and seasoning, which might not be compatible with a diabetes diet.