High-Protein Chicken Zucchini Poppers – Crispy, Cheesy & Low-Carb!
High Protein
Low Carb
Gluten Free
These delicious Chicken Zucchini Poppers are juicy, tender, cheesy, and packed with protein! Made with ground chicken, fresh zucchini, and Parmesan cheese, they’re perfect for a healthy lunch, dinner, or meal-prep snack. Serve them with a creamy garlic yogurt dip for extra flavor.
Prep Time: 15 minutes
Cook Time: 20–25 minutes
Total Time: 40 minutes
Servings: 4 (approximately 12 poppers)
Ingredients
For the Chicken Poppers:
- 1 lb (450g) ground chicken
- 2 medium zucchini, grated
- ½ cup grated Parmesan cheese
- ½ cup shredded mozzarella cheese
- 1 large egg
- 2 cloves garlic, minced
- ½ teaspoon onion powder
- 1 teaspoon Italian seasoning
- ½ teaspoon paprika
- ½ teaspoon black pepper
- ½ teaspoon salt
- 2 tablespoons chopped fresh parsley
- 1 tablespoon olive oil
Instructions
1. Prepare the zucchini: Wash and grate the zucchini using a box grater. Place it in a clean kitchen towel and squeeze firmly to remove as much moisture as possible. This step helps keep the poppers from becoming soggy.
2. Prepare the mixture: In a large mixing bowl, add ground chicken, squeezed zucchini, Parmesan, mozzarella, and egg.
3. Season: Add minced garlic, onion powder, Italian seasoning, paprika, salt, black pepper, and chopped parsley.
4. Mix: Combine everything gently until evenly incorporated. Avoid overmixing.
5. Shape the poppers: Scoop approximately 2 tablespoons of mixture and shape into small patties or balls. You should get about 12 poppers.
6. Prepare the baking tray: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly brush with olive oil.
7. Arrange: Place the poppers on the prepared baking sheet, leaving a little space between each one. Lightly brush or spray the tops with olive oil.
8. Bake: Bake for 20–25 minutes, turning halfway through, until golden and cooked through. The center should reach 165°F (74°C).
9. Make them crispy: For extra golden tops, broil for 1–2 minutes at the end, watching carefully.
10. Rest and serve: Let the poppers rest for 3–5 minutes. Garnish with fresh parsley and serve warm.
Creamy Garlic Yogurt Dip
Ingredients:
- ½ cup plain Greek yogurt
- 1 garlic clove, finely minced
- 1 teaspoon lemon juice
- 1 tablespoon chopped fresh parsley
- Pinch of salt
- ¼ teaspoon black pepper
Instructions:
- Combine Greek yogurt, garlic, lemon juice, parsley, salt, and pepper in a small bowl.
- Mix until smooth and creamy.
- Refrigerate for 10 minutes to allow the flavors to develop.
- Serve alongside the warm chicken poppers.
Estimated Nutrition
Per 3 poppers, assuming 12 total, excluding dip
| Nutrient | Amount |
|---|---|
| Calories | 180–210 kcal |
| Protein | 25g |
| Total Carbs | 3–4g |
| Fiber | 1g |
| Net Carbs | 2–3g |
| Fat | 9–11g |
Nutrition is estimated and depends on the chicken and cheese used.
Tips for Perfect Chicken Zucchini Poppers
- Squeeze the zucchini very well to remove excess water.
- Use lean ground chicken for a lighter meal.
- Add a little extra Parmesan for a crispier outside.
- Refrigerate the mixture for 15 minutes if it feels too soft.
- Don’t overcrowd the baking tray.
- Air-fry at 375°F (190°C) for approximately 12–16 minutes, turning halfway through, until cooked to 165°F (74°C).
Storage
- Refrigerate leftovers in an airtight container for up to 4 days.
- Freeze cooked poppers for up to 2 months.
- Reheat in an air fryer or oven to restore crispiness.
Enjoy these delicious cheesy chicken poppers! They’re a wonderful high-protein, low-carb alternative to traditional chicken nuggets. ❤️
