These High Protein Chicken Zucchini Poppers are super tasty and packed with goodness! They’re made with ground chicken and fresh zucchini, making them light yet filling.
Plus, they bake up crispy and golden! I love serving them with a yummy dipping sauce—perfect for snacking or a quick meal. Who wouldn’t want a delicious popper that’s good for you? 😊
Key Ingredients & Substitutions
Ground Chicken: This is the star of the show! Lean ground chicken keeps it high in protein. If you’re looking for a change, ground turkey is another great option.
Zucchini: Fresh zucchini adds moisture and nutrition. Don’t have zucchini? Try grated carrots or sweet potatoes for a different flavor.
Parmesan Cheese: This gives a rich, cheesy flavor. For a dairy-free version, use nutritional yeast or dairy-free cheese alternatives instead.
Breadcrumbs: Whole wheat breadcrumbs add fiber, but if you’re going low carb, almond flour works perfectly here too!
Eggs: They bind everything together. If you’re vegan, try using flax eggs (1 tablespoon of flaxseed meal mixed with 2.5 tablespoons of water per egg).
How Can I Ensure My Poppers Don’t Get Soggy?
One key step to keep your poppers crispy is to remove excess moisture from the zucchini! After grating, place it in a clean kitchen towel or cheesecloth. Squeeze out as much liquid as possible. This helps the poppers maintain their shape and firmness during baking.
Here’s a quick step-by-step:
- Grate the zucchini using a box grater.
- Transfer the grated zucchini to your towel.
- Twist and squeeze until you see the moisture pooling.
Following this tip will help give you delightful, crispy poppers every time! Don’t rush this step; it makes all the difference.
High Protein Chicken Zucchini Poppers
Ingredients:
- 1 pound (450g) ground chicken breast
- 2 medium zucchinis, grated
- 1/2 cup grated Parmesan cheese
- 1/4 cup whole wheat breadcrumbs (or almond flour for low carb)
- 2 large eggs
- 2 cloves garlic, minced
- 1/4 cup chopped fresh parsley
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried oregano or Italian seasoning
- Olive oil spray or 1-2 tablespoons olive oil for baking
- Optional: Red pepper flakes for a little heat
Time Needed:
This recipe takes about 15 minutes to prepare and 20-25 minutes to bake, so you’ll have these delicious, high-protein poppers ready in about 40-45 minutes total!
Step-by-Step Instructions:
1. Preheat the Oven:
Begin by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper or give it a light greasing with olive oil to prevent sticking.
2. Prepare the Zucchini:
Grate the zucchinis and place the grated zucchini in a clean kitchen towel or cheesecloth. Squeeze out as much moisture as you can—this step is key to keeping your poppers from getting soggy!
3. Mix the Ingredients:
In a large mixing bowl, combine the ground chicken, grated zucchini, Parmesan cheese, breadcrumbs (or almond flour), eggs, minced garlic, chopped parsley, salt, pepper, oregano, and optional red pepper flakes for a bit of spice. Mix everything together until it’s fully combined; this is where the flavors come together!
4. Form the Poppers:
With your hands or a small cookie scoop, shape the mixture into bite-sized balls or oval-shaped poppers. Arrange them on the prepared baking sheet, making sure to leave space in between each for even cooking.
5. Add Some Olive Oil:
For a crispy texture, lightly spray or brush the poppers with olive oil. This will help them turn golden brown while baking.
6. Bake to Perfection:
Place the baking sheet in the preheated oven and bake for 20–25 minutes. Flip the poppers halfway through for even cooking, until they are cooked through and golden on all sides. Your kitchen will smell amazing!
7. Cool and Serve:
Once done, take the poppers out of the oven and let them cool for a few minutes. This helps the flavors settle and makes them easier to eat.
8. Enjoy Your Meal:
Serve these warm with your favorite dipping sauce—a Greek yogurt dip, marinara, or a spicy aioli work beautifully. Enjoy your very own high-protein, nutritious chicken zucchini poppers!
FAQ for High Protein Chicken Zucchini Poppers
Can I Use Cooked Chicken Instead of Ground Chicken?
Yes, you can use cooked and shredded chicken for a different texture! Just make sure to adjust the cooking time slightly since the chicken is already cooked through.
What Can I Substitute for Zucchini?
If you don’t have zucchini, grated carrots or yellow squash are great alternatives. They will add a slightly different flavor but still keep the moisture needed for the poppers.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place them in the oven for a few minutes to regain their crispiness or microwave them for a quicker option.
Can These Poppers Be Frozen?
Absolutely! You can freeze the uncooked poppers on a baking sheet, then transfer them to a freezer bag once frozen. Bake them straight from the freezer, adding a few extra minutes to the cooking time. This is a great make-ahead option!
