🍗 Golden Baked Chicken & Zucchini Protein Poppers
Crispy outside, juicy inside, and packed with clean protein
These Golden Baked Chicken and Zucchini Protein Poppers are the perfect balance of lean protein and fresh vegetables. Tender ground chicken is mixed with finely grated zucchini, Mediterranean herbs, garlic, and Parmesan, then baked until golden and lightly crisp. They’re great as a healthy appetizer, meal-prep protein, or a kid-friendly bite everyone loves.
🛒 Ingredients (Makes ~24 poppers)
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1 lb (450 g) ground chicken
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1 medium zucchini, finely grated & squeezed dry
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½ cup grated Parmesan cheese
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½ cup breadcrumbs or almond flour
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1 large egg
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2 cloves garlic, minced
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1 tsp dried oregano
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½ tsp smoked paprika
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½ tsp onion powder
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Salt & black pepper, to taste
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2 tbsp extra-virgin olive oil
Optional Add-Ins
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1 tbsp fresh parsley or basil, chopped
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¼ tsp chili flakes
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Zest of ½ lemon (Mediterranean brightness)
🔪 Instructions
1️⃣ Prep the Oven
Preheat oven to 200°C / 400°F. Line a baking sheet with parchment paper.
2️⃣ Make the Mixture
Place grated zucchini in a clean towel and squeeze out excess moisture.
In a large bowl, combine chicken, zucchini, Parmesan, breadcrumbs, egg, garlic, oregano, paprika, onion powder, salt, and pepper. Mix gently until just combined.
3️⃣ Shape the Poppers
Roll mixture into small bite-size balls (about 1½ tablespoons each).
Place on the baking sheet and lightly brush or drizzle with olive oil.
4️⃣ Bake
Bake for 18–22 minutes, turning once halfway, until golden and cooked through (internal temp 74°C / 165°F).
5️⃣ Serve
Let rest 5 minutes before serving. Sprinkle with fresh herbs or lemon zest if desired.
🌿 Serving Ideas
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Dip in Greek yogurt garlic sauce or tzatziki
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Serve over Mediterranean quinoa or couscous
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Add to lunchboxes or protein bowls
❓ Q & A
Q: Can I make these ahead of time?
A: Yes! Store cooked poppers in the fridge for up to 4 days or freeze for 2 months.
Q: Can I air-fry these instead?
A: Absolutely. Air fry at 190°C / 375°F for 10–12 minutes, shaking halfway.
Q: How do I keep them juicy?
A: Don’t overmix the chicken, and make sure the zucchini is well-squeezed but not dry.
Q: Are these gluten-free?
A: Yes, if you use almond flour or gluten-free breadcrumbs.
Q: Can I use ground turkey instead of chicken?
A: Totally! Ground turkey works just as well.
