These High Protein Chicken Zucchini Poppers are a fun and tasty treat! They’re made with juicy chicken and fresh zucchini, all baked to a golden perfection without the extra oil.
These little bites are perfect for a snack or a healthy meal. I love how easy they are to whip up—just mix, scoop, and bake! Plus, they make me feel like I’m being all healthy and fancy. 🍽️
Key Ingredients & Substitutions
Zucchini: Fresh medium zucchinis are perfect here. If you can’t find zucchini, you can also use summer squash. It’s important to squeeze out excess moisture to avoid sogginess.
Ground Chicken: While ground chicken makes these poppers lean, you can substitute turkey for a similar taste and texture. Or even use ground beef if that’s what you have on hand.
Parmesan Cheese: Grated Parmesan adds a nice flavor and helps bind everything. If you’re dairy-free, try nutritional yeast for a cheesy flavor without the cheese.
Almond Flour: This keeps the poppers gluten-free. If you aren’t avoiding gluten, whole wheat flour will work fine. Oats ground into a flour can also be a good substitute.
How Do I Ensure My Poppers Hold Together?
Getting the right texture and ensuring your poppers don’t fall apart is key. Here’s how to help them stick:
- Make sure to drain the zucchini well. The drier it is, the sturdier the mixture.
- Mix all the ingredients thoroughly. This helps distribute the binding agents evenly.
- Form the poppers tightly using your hands or a scoop. The tighter they are, the less likely they’ll crumble during baking.
Following these tips will help you create deliciously cohesive poppers every time! Enjoy your cooking!
High Protein Chicken Zucchini Poppers
Ingredients You’ll Need:
For the Poppers:
- 2 medium zucchinis, grated
- 1 lb (450 g) ground chicken breast
- 1/2 cup grated Parmesan cheese
- 1/4 cup almond flour (or whole wheat flour)
- 1 large egg
- 2 cloves garlic, minced
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp dried Italian herbs (optional)
- Cooking spray or a little olive oil for greasing
Optional Garnish:
- Chopped fresh parsley or basil
How Much Time Will You Need?
This recipe takes about 10 minutes to prep and 20-25 minutes to bake, making it a quick yet delicious option for a healthy snack or meal. Overall, you’re looking at around 35-40 minutes from start to finish!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper or apply a light layer of cooking spray or olive oil to prevent sticking.
2. Prepare the Zucchini:
Grate the zucchinis and place them in a clean kitchen towel or cheesecloth. Squeeze them tightly to remove as much moisture as possible. This step is crucial for keeping your poppers from becoming soggy.
3. Mix the Ingredients:
In a large bowl, mix together the ground chicken, squeezed zucchini, grated Parmesan cheese, almond flour, egg, minced garlic, salt, pepper, and Italian herbs (if using). Stir well until all ingredients are thoroughly combined into a cohesive mixture.
4. Shape the Poppers:
Using your hands or a small cookie scoop, form the mixture into bite-sized poppers and place them on the prepared baking sheet. Make sure they are pressed firmly to hold their shape.
5. Bake:
Place the baking sheet in the preheated oven and bake for about 20-25 minutes. Keep an eye on them, and halfway through the baking time, you can flip the poppers for even browning.
6. Cool and Serve:
Once they’re cooked through and golden brown, take them out of the oven and let them cool for a few minutes. This will help them set and make them easier to serve.
7. Garnish and Enjoy:
If desired, garnish with fresh parsley or basil before serving. Pair these delicious poppers with your choice of dipping sauce like a Greek yogurt dip or marinara for extra flavor!
Enjoy your healthy, protein-packed chicken zucchini poppers!
Frequently Asked Questions (FAQ)
Can I Use Different Meats for These Poppers?
Absolutely! Ground turkey or beef can also be used in place of ground chicken. Just keep an eye on the cooking time, as different meats may vary slightly.
How Should I Store Leftover Poppers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. They can be reheated in the oven at 350°F (175°C) for about 10 minutes or in the microwave for a quick snack.
Can I Make These Poppers Ahead of Time?
Yes! You can prepare the mixture and shape the poppers in advance. Just refrigerate them for up to 24 hours before baking. Alternatively, you can freeze them uncooked—just bake directly from frozen, adding a few extra minutes to the cooking time.
What Can I Use Instead of Parmesan Cheese?
If you’re looking for a dairy-free option, try using nutritional yeast for a cheesy flavor. Alternatively, a mix of dairy-free cheese or other hard cheeses can work in a pinch!
