High Protein Chicken Zucchini Poppers Recipe
These High Protein Chicken Zucchini Poppers are a healthy and delicious snack or meal option featuring lean ground chicken, fresh zucchini, and a blend of cheeses. Baked to golden perfection with a light olive oil crisp, they offer a flavorful, protein-packed treat that’s easy to make and perfect for busy weeknights or entertaining guests.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Total Time: 40 minutes
- Yield: Approximately 20 poppers 1x
- Category: Appetizers & Snacks
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Main Ingredients
- 1 lb (450g) ground chicken breast
- 1 medium zucchini, grated and excess moisture squeezed out
- 1/2 cup low-fat shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 large egg
Additional Flavorings and Binders
- 2 cloves garlic, minced
- 1/4 cup finely chopped onion
- 1/4 cup almond flour or whole wheat breadcrumbs
- 1 tsp dried Italian seasoning or mixed herbs
- 1/2 tsp salt
- 1/4 tsp black pepper
For Cooking
- Olive oil spray or 1-2 tbsp olive oil for cooking
Instructions
- Prepping the Oven and Baking Sheet: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking and ensure easy cleanup.
- Mixing the Ingredients: In a large bowl, combine ground chicken, grated zucchini (squeezed dry), shredded mozzarella, Parmesan, egg, minced garlic, chopped onion, almond flour or breadcrumbs, Italian seasoning, salt, and pepper. Mix gently but thoroughly until ingredients are well combined without overmixing to keep the texture tender.
- Shaping the Poppers: Form the mixture into small balls or patties about the size of a popper. Make sure they are uniform in size and place them evenly spaced on the prepared baking sheet for even cooking.
- Adding Oil for Crispiness: Lightly spray or brush the poppers with olive oil. This step helps achieve a golden brown crispy exterior and enhances flavor.
- Baking to Perfection: Bake in the preheated oven for 20-25 minutes until the poppers are golden brown and the chicken is cooked through with no pink remaining inside.
- Optional Crisping: For extra crunch, switch to the broiler setting during the last 1-2 minutes of baking. Watch closely to prevent burning.
- Serving Your Poppers: Allow poppers to cool slightly after baking. Serve warm with your favorite dips such as marinara, ranch, or a spicy aioli for a tasty snack or meal.
Notes
- Squeeze zucchini thoroughly to remove excess moisture and avoid soggy poppers.
- Use almond flour for a gluten-free binder option or whole wheat breadcrumbs for more traditional texture.
- Substitute ground turkey if desired for similar flavor and lean protein.
- Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Freeze uncooked poppers individually on a tray, then store in a freezer bag. Bake from frozen, adding a few extra minutes to the cooking time.
- Avoid overcrowding the baking sheet to ensure even browning and cooking.
Keywords: chicken zucchini poppers, high protein snacks, healthy appetizers, baked chicken recipes, low fat chicken snacks
