High-Protein Chicken Zucchini Poppers
Savory baked or pan-fried chicken & zucchini bites that are packed with protein and a great way to sneak in veggies.
Equipment
- Mixing Bowl
- Baking sheet (optional) or skillet
Ingredients
Base / protein & veggies
- 1 lb ground chicken preferably with some fat (not ultra-lean)
- 2 cups zucchini (grated and squeezed) excess water removed
- 2 green onions / scallions finely chopped
- 2 cloves garlic minced
- 2 Tbsp cilantro (or parsley) chopped
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp cumin (optional) for added flavor
Instructions
- Preheat oven to 400 °F (200 °C) if baking (or plan to use a skillet over medium heat).
- Grate zucchini, then place it in a clean kitchen towel or paper towels and squeeze out as much moisture as possible.
- In a mixing bowl, combine the ground chicken, squeezed zucchini, green onions, garlic, cilantro, salt, pepper, and cumin (if using). Mix until just combined.
- Form the mixture into small poppers (balls or flattened rounds), about 1½ to 2 inches in diameter.
- If baking: place poppers on a lined baking sheet, lightly brush or spray with oil, and bake ~15 minutes (flipping halfway) until cooked through.
- If using skillet: heat a little oil, then cook poppers 3–4 minutes per side until golden and fully cooked (internal temp ~165°F).
- Let them rest a minute or two, then serve warm with a dipping sauce of your choice (e.g. yogurt dip, herby sauce, marinara).
Notes
These freeze well—cook first, then freeze individually on a sheet before transferring to a bag. Reheat in oven or air fryer to retain crispness. If mixture is too wet to form, chill for 10 minutes or add a spoonful of breadcrumbs or oat flour.