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)
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1 lb (450 g) ground chicken
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1 medium zucchini, finely grated
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½ cup breadcrumbs (regular or panko)
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¼ cup grated Parmesan cheese
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1 large egg
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2 cloves garlic, minced
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2 tbsp finely chopped onion (optional)
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1 tsp Italian seasoning
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½ tsp paprika
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½ tsp salt
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¼ tsp black pepper
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1 tbsp olive oil (for brushing or drizzling)
Optional Add-Ins:
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2 tbsp chopped fresh parsley
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¼ tsp red pepper flakes
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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
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Grate zucchini using a box grater.
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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:
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Ground chicken
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Squeezed zucchini
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Breadcrumbs
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Parmesan
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Egg
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Garlic
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Onion (if using)
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Italian seasoning
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Paprika
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Salt & pepper
Mix gently until just combined. Do not overmix.
Step 4: Shape the Poppers
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Scoop about 1 tablespoon of mixture.
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Roll into small balls.
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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:
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Golden brown on outside
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Internal temperature reaches 165°F (75°C)
For extra crispiness, broil 2–3 minutes at the end.
🍽 Serving Ideas
Serve with:
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Greek yogurt dip
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Marinara sauce
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Garlic aioli
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Sweet chili sauce
Great with a side salad, rice bowl, or roasted vegetables.
