These High Protein Chicken Zucchini Poppers are perfect for a tasty snack or appetizer! Made with lean chicken, fresh zucchini, and a mix of spices, they’re healthy and satisfying.
Don’t be surprised if you eat a few too many—they’re hard to resist! I love pairing them with my favorite dip for an extra kick. Quick to whip up and full of flavor, they are a go-to in my kitchen!
Key Ingredients & Substitutions
Zucchini: Fresh, medium zucchinis are key for moisture and texture in these poppers. If you don’t have zucchini, yellow squash works quite well too. Just like zucchini, it has a mild flavor that blends nicely.
Ground Chicken: This is a lean protein source, but you can substitute it with ground turkey or even lean beef if you prefer. My personal favorite is ground turkey, as it still gives you great flavor without the extra fat.
Parmesan Cheese: Adds a nice cheesy flavor. If you’re looking for dairy-free options, try nutritional yeast for a similar cheesy taste without dairy. You can also use pecorino or any hard cheese you have on hand.
Almond Flour: Great for a gluten-free option. If you’d rather use regular flour, whole wheat flour is a good substitute. I find that almond flour gives a nuttier taste that pairs well with the chicken.
Egg: Acts as a binder for the ingredients. If you’re avoiding eggs, try using a flax egg (1 tbsp ground flaxseed mixed with 2.5 tbsp water) as a replacement. It works well to hold everything together.
How Do I Ensure My Zucchini Poppers Aren’t Soggy?
The trick to perfect poppers is all in handling the zucchini right. It’s full of water, which can make your popped soggy. Squeezing out the moisture is essential.
- Grate the zucchini and place it in a clean kitchen towel or cheesecloth.
- Firmly twist and squeeze the towel to remove as much liquid as possible. Aim for a dry zucchini to avoid sogginess.
- Once caressed into the perfect blend with chicken and spices, your poppers will cook up crisp and delicious!
High Protein Chicken Zucchini Poppers
Ingredients:
For the Poppers:
- 2 medium zucchinis, grated
- 1 lb (450g) ground chicken breast
- 1/4 cup grated Parmesan cheese
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1 large egg
- 1/4 cup almond flour (or whole wheat flour)
- 1 tsp dried Italian herbs (or mixed herbs)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional for a little heat)
For Cooking:
- Olive oil or cooking spray for frying/baking
How Much Time Will You Need?
This recipe will take about 15 minutes to prepare, plus an additional 25-30 minutes for cooking, depending on your method. So, in total, you’ll need about 45-55 minutes to enjoy these tasty poppers!
Step-by-Step Instructions:
1. Prepare the Zucchini:
Start by grating the zucchinis. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible. This step is super important to keep your poppers from getting soggy!
2. Make the Mixture:
In a large mixing bowl, combine the drained zucchini, ground chicken, grated Parmesan cheese, chopped onion, minced garlic, egg, almond flour, Italian herbs, salt, black pepper, and red pepper flakes (if using). Mix everything well until it’s combined—this will be your delicious popper filling!
3. Shape the Poppers:
With your hands or a spoon, form the mixture into small balls or oval shapes, about 1-2 inches in diameter. You can make them bite-sized for easy snacking!
4. Cooking Method:
You can either fry or bake these poppers! If you’re frying, preheat a large skillet over medium heat and lightly grease it with olive oil or cooking spray. For baking, preheat your oven to 400°F (200°C).
5. Fry the Poppers:
If you choose the stovetop, place the poppers in the skillet in a single layer, making sure not to overcrowd them. Cook for about 4-5 minutes on each side until they are golden brown and fully cooked, reaching an internal temperature of 165°F (74°C).
6. Bake the Poppers:
If you prefer baking, line a baking sheet with parchment paper and arrange the poppers on it. Lightly spray the tops with cooking spray. Bake for about 20-25 minutes, flipping them halfway through, until they are browned and cooked through.
7. Cool and Serve:
When done, remove the poppers from heat and let them cool briefly on a paper towel-lined plate to absorb any excess oil. This will keep them from being greasy.
8. Enjoy!
Serve the poppers warm with your favorite dipping sauce, like marinara, tzatziki, or a spicy yogurt dip for an extra kick! Enjoy these flavorful, high-protein snacks!
FAQ for High Protein Chicken Zucchini Poppers
Can I Use Frozen Zucchini for This Recipe?
While fresh zucchini is preferred for texture, you can use frozen zucchini if needed. Just make sure to thaw and squeeze out as much moisture as possible before using it in the recipe to avoid sogginess.
How Can I Store Leftovers?
Store any leftover poppers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm them in a skillet over low heat or in the microwave until heated through.
Can I Bake Instead of Frying the Poppers?
Absolutely! Baking is a healthier option and works perfectly. Just preheat your oven to 400°F (200°C), place the formed poppers on a parchment-lined baking sheet, and bake for 20-25 minutes, flipping halfway through for even browning.
What Dipping Sauces Work Best with These Poppers?
These poppers pair well with a variety of dipping sauces! Marinara, tzatziki, ranch dressing, or a spicy yogurt dip are all great choices. You can even try a homemade cilantro-lime sauce for a fresh twist!
