These High Protein Chicken Zucchini Poppers are a tasty treat packed with goodness! Crispy on the outside and soft on the inside, they combine ground chicken and zucchini for a fun bite-sized snack.
I love making these for gatherings, and they disappear fast! Perfect for munching while watching a movie or as a hearty appetizer. Plus, they’re a sneaky way to get in some veggies! 😊
Key Ingredients & Substitutions
Zucchini: Grating zucchini keeps the poppers moist without adding too many carbs. If zucchini isn’t available, you can use yellow squash or even finely chopped spinach for a different twist.
Ground Chicken: Lean ground chicken is great for protein. If you want a different flavor, ground turkey or lean beef work well here too. Just keep an eye on cooking times as they may vary slightly!
Parmesan Cheese: This adds a nice flavor and helps bind the mix. If dairy is a concern, try nutritional yeast for a cheesy flavor or a vegan cheese alternative.
Breadcrumbs: Whole wheat breadcrumbs help keep the poppers together. If you’re on a gluten-free diet, almond flour or gluten-free breadcrumbs are excellent substitutes!
How Do I Make Sure My Poppers Stay Moist?
Moisture is key to delicious chicken poppers! The trick is in squeezing out excess water from the zucchini. Too much moisture can make them soggy. Follow these steps:
- After grating the zucchini, place it in a kitchen towel and twist it to remove as much water as possible.
- Mix in the other ingredients gently; don’t overwork the mixture or it may become tough.
- Consider baking on parchment paper, which helps them crisp without sticking while retaining moisture.
By taking care of the moisture levels, your poppers will turn out perfectly every time!
High Protein Chicken Zucchini Poppers
Ingredients You’ll Need:
Main Ingredients:
- 1 large zucchini, grated
- 1 lb (450 g) ground chicken breast
- 1/2 cup grated Parmesan cheese
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 1 large egg
Binders and Seasonings:
- 1/4 cup whole wheat breadcrumbs (or almond flour for low carb)
- 2 tablespoons chopped fresh parsley
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For Baking:
- Olive oil or cooking spray for baking
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and 18-22 minutes to bake, so you can have these delicious poppers ready in approximately 30-35 minutes!
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 to prevent sticking and lightly grease it with olive oil or cooking spray.
2. Prepare the Zucchini:
Grate the zucchini using a box grater. Then, place the grated zucchini in a clean kitchen towel and squeeze out as much moisture as you can. This step helps keep the poppers from being soggy.
3. Mix the Ingredients:
In a large bowl, combine the ground chicken, squeezed zucchini, Parmesan cheese, chopped onion, minced garlic, egg, breadcrumbs, parsley, Italian seasoning, salt, and pepper. Mix everything together until well combined. Be gentle; you want a good mix without overworking the meat.
4. Shape the Poppers:
Using your hands or a small cookie scoop, form the mixture into small, bite-sized balls or poppers. Place them evenly spaced on the prepared baking sheet.
5. Bake the Poppers:
Lightly spray or brush the poppers with olive oil to allow them to brown beautifully. Bake them in the preheated oven for 18-22 minutes, flipping halfway through, until they are golden brown and cooked through (the internal temperature should reach 165°F or 74°C).
6. Cool and Serve:
Once baked, remove the poppers from the oven and let them cool slightly. They’re now ready to serve!
7. Enjoy:
Serve these delightful high-protein chicken zucchini poppers with a side of marinara sauce, Greek yogurt dip, or your favorite healthy dip. Enjoy your guilt-free snack or appetizer!
These poppers are not only delicious but also a great way to sneak in some veggies. Happy cooking!
FAQ for High Protein Chicken Zucchini Poppers
Can I Use Frozen Zucchini for This Recipe?
Yes, you can use frozen zucchini, but it’s important to thaw and drain it thoroughly before using. Squeeze out as much moisture as possible to prevent the poppers from becoming too watery.
How Can I Make These Poppers Gluten-Free?
To make these poppers gluten-free, substitute the whole wheat breadcrumbs with almond flour, gluten-free breadcrumbs, or even crushed gluten-free crackers to maintain the desired texture.
What Should I Do with Leftover Poppers?
Keep any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply bake them at 350°F (175°C) for about 10 minutes or heat them in the microwave until warmed through. They’ll still taste delicious!
Can I Add Other Vegetables to the Mixture?
Absolutely! Feel free to add other finely chopped vegetables, such as bell peppers, spinach, or carrots, to the mixture for extra nutrition and variety. Just make sure to squeeze out any excess moisture to keep the poppers from getting soggy.
