These High Protein Chicken Zucchini Poppers are a tasty treat! Made with ground chicken and fresh zucchini, they’re packed with flavor and nutrients. Perfect for a snack or light meal!
Who knew healthy could taste so good? I love dipping these poppers in my favorite sauce. They disappear quickly at my house—just a heads up, you might want to make extra! 😂
Key Ingredients & Substitutions
Ground Chicken: This is the star of the dish! Ground chicken breast is a lean option. You could substitute it with ground turkey for a similar flavor and texture, or even ground beef if you want more richness.
Zucchini: Fresh zucchini keeps these poppers moist. If you don’t have zucchini, shredded carrots or yellow squash can also work. Just be sure to squeeze out any moisture!
Cheese: Low-fat mozzarella adds creaminess, while Parmesan gives a nice kick. If you’re lactose intolerant or want a dairy-free option, try using nutritional yeast for cheesy flavor or a plant-based cheese alternative.
Almond Flour: It acts as a great binder and adds protein. Whole wheat breadcrumbs are a good substitute if you want something more traditional. For gluten-free options, look for gluten-free breadcrumbs or coconut flour.
How Do You Get the Right Texture for Chicken Zucchini Poppers?
Getting the texture right is key for these poppers, so here’s what to keep in mind:
- Squeeze the Zucchini: After grating the zucchini, make sure to squeeze out as much moisture as you can. This prevents the poppers from being soggy.
- Mixing: Be careful not to overmix the chicken mixture. Just mix enough to combine the ingredients—overmixing can make them tough.
- Shaping: Form them gently and keep them uniform in size for even cooking. You can use a cookie scoop for consistency!
- Baking: Don’t crowd the baking sheet. This allows hot air to circulate around each popper for that perfect golden brown finish.
Follow these tips, and you’ll have perfectly textured chicken zucchini poppers every time!
High Protein Chicken Zucchini Poppers
Ingredients You’ll Need:
- 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
- 2 cloves garlic, minced
- 1/4 cup finely chopped onion
- 1/4 cup almond flour or whole wheat breadcrumbs (for binding)
- 1 tsp dried Italian seasoning or mixed herbs
- 1/2 tsp salt
- 1/4 tsp black pepper
- Olive oil spray or 1-2 tbsp olive oil for cooking
How Much Time Will You Need?
This recipe will take about 15 minutes of prep time and another 20-25 minutes for baking. So, plan for around 40 minutes total from start to finish! It’s a quick and easy meal with a healthy twist!
Step-by-Step Instructions:
1. Prepping the Oven and Baking Sheet:
Start by preheating your oven to 400°F (200°C). While it’s heating up, line a baking sheet with parchment paper or give it a light greasing with olive oil to prevent sticking.
2. Mixing the Ingredients:
In a large mixing bowl, combine the ground chicken, grated zucchini (don’t forget to squeeze out the moisture!), shredded mozzarella, Parmesan, egg, minced garlic, chopped onion, almond flour (or breadcrumbs), Italian seasoning, salt, and pepper. Use a spoon or your hands to mix everything together until it’s well combined.
3. Shaping the Poppers:
Now it’s time to form the poppers! Take small amounts of the mixture and shape them into popper-sized balls or patties. Place them evenly spaced on the prepared baking sheet, giving them room to cook evenly.
4. Adding Oil for Crispiness:
To help the poppers brown nicely, lightly spray or brush them with olive oil. This step adds flavor and helps with that delicious golden color!
5. Baking to Perfection:
Pop the baking sheet into the oven and bake for about 20-25 minutes. You’ll know they’re done when the chicken is fully cooked (check if it’s no longer pink inside) and the poppers are golden brown with melted cheese.
6. Optional Crisping:
If you like a little extra crunch, switch to the broiler setting for the last 1-2 minutes of cooking. Just watch them closely to make sure they don’t burn!
7. Serving Your Poppers:
Once they’re out of the oven, let them cool for a minute, then serve warm with your favorite dip—marinara sauce, ranch dressing, or a spicy aioli make excellent choices!
Enjoy your healthy, high protein chicken zucchini poppers as a nutritious snack or meal option!
FAQ for High Protein Chicken Zucchini Poppers
Can I Use Ground Turkey Instead of Chicken?
Absolutely! Ground turkey is a great alternative and will work just as well in this recipe. It retains a similar texture and flavor, making it an excellent substitute for a leaner option.
What Can I Do if My Mixture is Too Wet?
If your mixture feels too wet, you can add a little more almond flour or breadcrumbs to help bind it together. Additionally, ensuring you squeeze out as much moisture as possible from the grated zucchini can help prevent this issue in the first place!
How Long Do Leftovers Last in the Fridge?
Leftover chicken zucchini poppers can be stored in an airtight container in the fridge for up to 3-4 days. They make a great snack or quick meal option later on!
Can I Freeze These Poppers?
Yes, you can freeze them! Just lay the shaped, uncooked poppers on a baking sheet to freeze individually, then transfer them to a freezer bag once solid. They can be cooked from frozen, just add a few extra minutes to the baking time.
