Golden Baked Chicken and Zucchini Protein Poppers

Mediterranean-Style | High-Protein | Kid-Friendly & Meal-Prep Approved

These Golden Baked Chicken and Zucchini Protein Poppers are juicy, flavorful bites made with lean chicken, grated zucchini, fresh herbs, garlic, and a touch of Parmesan. Inspired by simple home cooking from Italy and Greece, they’re baked instead of fried, making them lighter while still golden and crisp on the outside.

Perfect as a snack, appetizer, lunchbox option, or protein-packed dinner addition!

🥒 Ingredients (Makes about 20–24 poppers)

500g (1 lb) ground chicken (lean)
1 medium zucchini, finely grated
2 cloves garlic, minced
¼ cup finely chopped fresh parsley
1 teaspoon dried oregano
½ teaspoon paprika
½ teaspoon sea salt
¼ teaspoon black pepper
1 egg
½ cup whole wheat breadcrumbs (or almond flour for low-carb)
¼ cup grated Parmesan cheese
2 tablespoons extra virgin olive oil

👩‍🍳 Instructions

1️⃣ Prep the Zucchini

Grate zucchini and squeeze out excess moisture using a clean kitchen towel. This step prevents soggy poppers.

2️⃣ Mix the Ingredients

In a large bowl combine:

Ground chicken
Zucchini
Garlic
Parsley
Oregano
Paprika
Salt & pepper
Egg
Breadcrumbs
Parmesan

Mix gently until just combined (avoid overmixing).

3️⃣ Shape

Preheat oven to 400°F (200°C).
Line a baking tray with parchment paper.
Shape mixture into small balls (about 1–1½ inches).

4️⃣ Brush & Bake

Lightly brush or drizzle olive oil over the poppers.
Bake for 18–22 minutes, flipping halfway through, until golden and cooked through (internal temp 165°F / 75°C).

Optional: Broil 2–3 minutes for extra crispiness.

5️⃣ Serve

Serve warm with Greek yogurt dip, tzatziki, or marinara sauce.

🌿 Mediterranean Health Benefits

High in lean protein
Hidden vegetables (great for kids!)
Heart-healthy olive oil
Baked, not fried
Balanced and satisfying

🍽 Serving Ideas

Add to a Mediterranean bowl with quinoa and salad
Serve inside whole wheat pita
Pair with cucumber-tomato salad
Add to lunchboxes
Serve with lemon-garlic yogurt sauce

🔥 Tips for Perfect Poppers

✔ Squeeze zucchini very well
✔ Don’t overmix (keeps them tender)
✔ Use freshly grated Parmesan
✔ Let rest 5 minutes before serving
✔ Add a pinch of chili flakes for heat

🧊 Storage & Meal Prep

Refrigerate up to 4 days
Freeze up to 2 months
Reheat in oven or air fryer for best texture

❓ Q & A

Q1: Can I make these dairy-free?

Yes! Omit Parmesan or replace with nutritional yeast.

Q2: Can I air fry them?

Yes — air fry at 375°F (190°C) for 12–15 minutes, shaking halfway.

Q3: Can I use ground turkey instead?

Absolutely! It works perfectly as a substitute.

Q4: How do I make them low-carb?

Use almond flour instead of breadcrumbs.

Q5: Are they good for weight loss?

Yes! They’re high-protein, low-carb, and baked — ideal for balanced eating.