Golden Baked Chicken & Zucchini Protein Poppers

Tender baked chicken bites packed with zucchini, herbs, and golden crisp edges. Great for meal prep, kids, snacks, or protein bowls.

Prep time: 15 minutes
Cook time: 20–25 minutes
Servings: ~20 poppers
Skill level: Easy

Ingredients

Main

• 1 lb (450 g) ground chicken

• 1 cup zucchini, finely grated

• 1 large egg

• ½ cup breadcrumbs (regular, panko, or almond flour)

• ¼ cup grated Parmesan cheese

• 2 cloves garlic, minced

• 1 tsp salt

• ½ tsp black pepper

• 1 tsp paprika

• ½ tsp onion powder

• ½ tsp Italian seasoning

For baking

• 1–2 tbsp olive oil or cooking spray

Instructions

1. Prep the zucchini

• Grate zucchini finely

• Wrap in a clean towel and squeeze out as much liquid as possible

(This step is key for crispy poppers.)

2. Mix the popper base

In a large bowl, combine:

• Ground chicken

• Squeezed zucchini

• Egg

• Breadcrumbs

• Parmesan

• Garlic

• All seasonings

Mix gently until just combined. Don’t overmix.

3. Shape

• Scoop 1–1½ tablespoons per popper

• Roll into balls or flatten slightly for extra browning

• Place on a lined baking sheet

Lightly brush or spray tops with olive oil.

4. Bake

• Preheat oven to 400°F (205°C)

• Bake 20–25 minutes, flipping halfway if desired

• Poppers should be golden and reach 165°F / 74°C internally

5. Optional crisp finish

For extra golden color:

• Broil 1–2 minutes at the end (watch closely)

Serving Ideas

• With Greek yogurt ranch or honey mustard

• Over quinoa or rice bowls

• In lettuce wraps

• As a high-protein snack

Q & A Section

Q: Why are my poppers soft instead of golden?

A:

• Zucchini wasn’t squeezed enough

• Oven temperature too low

• Poppers too thick

Fix: Flatten slightly and broil briefly.

Q: Can I pan-fry instead of bake?

A: Yes.

• Cook in a lightly oiled pan over medium heat

• Turn gently, about 3–4 minutes per side

Q: Can I use ground turkey?

A: Absolutely. Use 93% lean for best texture.

Q: Can I make these gluten-free?

A: Yes.

• Use almond flour or gluten-free breadcrumbs

Q: Are these good for meal prep?

A: Very.

• Fridge: up to 4 days

• Freezer: up to 2 months

Reheat in oven or air fryer for best texture.

Q: Can I air-fry them?

A: Yes.

• 375°F (190°C) for 12–15 minutes

• Shake or flip halfway

Q: How can I boost protein even more?

A:

• Add 1–2 tbsp protein powder (unflavored)

• Increase Parmesan

• Serve with Greek yogurt dip

Q: Can kids eat these?

A: Definitely—mild, juicy, and veggie-hidden.