Golden Baked Chicken & Zucchini Protein Poppers

Crispy on the outside, tender and juicy inside — these protein-packed poppers are perfect for meal prep, snacks, lunchboxes, or a healthy dinner option.

🛒 Ingredients (Makes about 20–24 poppers)

• 1 lb (450 g) ground chicken

• 1 medium zucchini, finely grated

• ½ cup breadcrumbs (regular or panko)

• ¼ cup grated Parmesan cheese

• 1 large egg

• 2 cloves garlic, minced

• 2 tbsp finely chopped onion (optional)

• 1 tsp Italian seasoning

• ½ tsp paprika

• ½ tsp salt

• ¼ tsp black pepper

• 1 tbsp olive oil (for brushing or drizzling)

Optional Add-Ins:

• 2 tbsp chopped fresh parsley

• ¼ tsp red pepper flakes

• ½ cup shredded mozzarella (for cheesy center)

👩‍🍳 Instructions

Step 1: Preheat Oven

Preheat oven to 400°F (200°C).
Line a baking sheet with parchment paper or lightly grease it.

Step 2: Prepare the Zucchini

1. Grate zucchini using a box grater.

2. Place in a clean kitchen towel and squeeze out as much moisture as possible.
   (This prevents soggy poppers.)

Step 3: Mix the Ingredients

In a large bowl, combine:

• Ground chicken

• Squeezed zucchini

• Breadcrumbs

• Parmesan

• Egg

• Garlic

• Onion (if using)

• Italian seasoning

• Paprika

• Salt & pepper

Mix gently until just combined. Do not overmix.

Step 4: Shape the Poppers

• Scoop about 1 tablespoon of mixture.

• Roll into small balls.

• Place on prepared baking sheet, spacing slightly apart.

Optional: Brush or lightly drizzle tops with olive oil for extra browning.

Step 5: Bake

Bake for 18–22 minutes, or until:

• Golden brown on outside

• Internal temperature reaches 165°F (75°C)

For extra crispiness, broil 2–3 minutes at the end.

🍽 Serving Ideas

Serve with:

• Greek yogurt dip

• Marinara sauce

• Garlic aioli

• Sweet chili sauce

Great with a side salad, rice bowl, or roasted vegetables.