Here is a detailed, step-by-step recipe for Golden Baked Chicken and Zucchini Protein Poppers — high-protein, juicy inside, and lightly crisp on the outside.
Golden Baked Chicken and Zucchini Protein Poppers
Yield
20–24 poppers (4–6 servings)
Prep Time
20 minutes
Bake Time
18–22 minutes
Ingredients
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1 pound (450 g) ground chicken
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1 medium zucchini, finely grated
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½ teaspoon salt
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¼ teaspoon black pepper
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½ teaspoon garlic powder
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½ teaspoon onion powder
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½ teaspoon paprika (smoked or sweet)
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½ teaspoon dried oregano or Italian seasoning
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1 large egg
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½ cup (50 g) grated Parmesan cheese
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⅓ cup (30 g) breadcrumbs (regular or whole wheat)
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1 tablespoon olive oil
Optional additions:
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1 tablespoon chopped fresh parsley
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¼ teaspoon red pepper flakes for heat
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½ teaspoon lemon zest for brightness
Equipment
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Baking sheet
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Parchment paper
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Mixing bowl
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Clean kitchen towel or paper towels
Step-by-Step Instructions
Step 1: Prepare the Zucchini
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Grate the zucchini using a fine grater.
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Place grated zucchini in a clean kitchen towel.
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Squeeze firmly to remove as much excess water as possible.
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Set aside.
Removing moisture prevents soggy poppers.
Step 2: Preheat Oven
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Preheat oven to 400°F (200°C).
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Line a baking sheet with parchment paper.
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Lightly brush or spray with olive oil.
Step 3: Mix the Ingredients
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In a large bowl, combine:
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Ground chicken
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Squeezed zucchini
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Salt and pepper
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Garlic powder
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Onion powder
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Paprika
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Oregano
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Add egg, Parmesan cheese, and breadcrumbs.
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Mix gently until just combined.
Do not overmix, as it can make the poppers dense.
Step 4: Shape the Poppers
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Scoop about 1 tablespoon of mixture.
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Roll into small balls (about 1–1½ inches wide).
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Place on prepared baking sheet.
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Lightly brush tops with olive oil for golden color.
Step 5: Bake
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Bake for 18–22 minutes.
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Internal temperature should reach 165°F (74°C).
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For extra browning, broil for the last 2–3 minutes.
Poppers should be golden on the outside and juicy inside.
Optional Crispier Version
After baking, pan-sear for 1–2 minutes per side in a lightly oiled skillet for extra golden crust.
Protein Boost Tip
For even higher protein:
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Replace breadcrumbs with almond flour.
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Add 1 tablespoon unflavored protein powder.
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Serve with Greek yogurt dip.
Simple Greek Yogurt Dip (Optional)
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½ cup plain Greek yogurt
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1 tablespoon lemon juice
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½ teaspoon garlic powder
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Salt to taste
Mix and serve chilled.
Storage
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Refrigerate up to 4 days.
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Freeze cooked poppers up to 2 months.
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Reheat in oven at 350°F (175°C) for 8–10 minutes.
Nutrition Highlights (Approximate per 4–5 poppers)
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High protein
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Low carb (especially if using almond flour)
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Gluten-free option available