Golden Baked Chicken and Zucchini Protein Poppers

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🥇 Golden Baked Chicken and Zucchini Protein Poppers

📖 Description

Golden Baked Chicken and Zucchini Protein Poppers are crispy on the outside, juicy on the inside, and packed with high-quality protein and fiber. Made with lean ground chicken, grated zucchini, herbs, and light seasonings, these oven-baked poppers are a healthy alternative to fried nuggets. Perfect for snacks, lunchboxes, meal prep, party platters, or light dinners.

🕒 Prep & Cook Time

  • Prep Time: 15 minutes

  • Cook Time: 20–25 minutes

  • Total Time: 35–40 minutes

🍽 Servings

4 servings (about 20–24 poppers)

🧾 Ingredients

  • 500 g ground chicken (minced)

  • 1 medium zucchini, finely grated & excess water squeezed out

  • 1 large egg

  • ½ cup breadcrumbs (or oat flour for gluten-free)

  • ¼ cup grated parmesan cheese (optional)

  • 3 cloves garlic, minced

  • 1 small onion, finely chopped

  • 1 tsp paprika

  • ½ tsp black pepper

  • ½ tsp salt (or to taste)

  • ½ tsp dried oregano or Italian seasoning

  • ½ tsp chili flakes (optional)

  • 1 tbsp olive oil (for brushing)

👩‍🍳 Instructions

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

  2. In a large bowl, combine:

    • Ground chicken

    • Grated zucchini

    • Egg

    • Breadcrumbs

    • Parmesan

    • Garlic

    • Onion

    • All spices

  3. Mix until well combined but do not overmix.

  4. Scoop 1 tablespoon of mixture and roll into small balls. Place on tray, slightly spacing them apart.

  5. Lightly brush tops with olive oil for golden crispiness.

  6. Bake for 20–25 minutes, flipping halfway, until golden and internal temperature reaches 75°C (165°F).

  7. Serve warm with yogurt dip, garlic sauce, or chili sauce.

📝 Notes

  • Always squeeze excess water from zucchini to avoid soggy poppers.

  • Use chicken breast mince for leaner results.

  • Add chopped spinach or carrots for extra nutrition.

💡 Pro Tips

  • For extra crispiness, air-fry at 190°C for 12–14 minutes.

  • Chill mixture 10 minutes before shaping for firmer balls.

  • Add 1 tbsp cornstarch for crunchier texture.

  • Use panko breadcrumbs for crispier coating.

🥗 Nutritional Information (Per Serving – Approx.)

  • Calories: 280 kcal

  • Protein: 32 g

  • Carbohydrates: 10 g

  • Fat: 12 g

  • Fiber: 2.5 g

  • Sodium: 350 mg

(Values may vary based on ingredients used)

💪 Health Benefits

  • High Protein: Supports muscle building & fat loss

  • Low Carb: Ideal for weight management

  • Zucchini Fiber: Improves digestion

  • Oven-Baked: Low oil, heart-healthy

  • Kid-Friendly: Healthy snack alternative

❓ Frequently Asked Questions (Q & A)

Q1: Can I freeze these poppers?

Yes. Freeze raw or cooked poppers in airtight containers for up to 2 months.

Q2: Can I use chicken breast instead of mince?

Yes. Finely mince chicken breast in a food processor.

Q3: Can I make these dairy-free?

Yes. Skip parmesan or replace with nutritional yeast.

Q4: Are these good for weight loss?

Absolutely! High protein + low carb = great for fat loss diets.

Q5: Can I pan-fry instead?

Yes, but baking or air-frying is healthier.

🍴 Serving Suggestions

  • With mint yogurt dip

  • With fresh salad & lemon dressing

  • Inside wraps or sandwiches

  • As meal prep protein snacks

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