These High Protein Chicken Zucchini Poppers are a healthy, flavor-packed way to enjoy lean protein without sacrificing moisture or taste. Loaded with grated zucchini, fresh cilantro, and savory spices, these bite-sized meatballs stay incredibly juicy while sneaking in a serving of vegetables.
Whether pan-fried for a golden crust or baked for convenience, these poppers are perfect for meal prep, kid-friendly lunches, or a light dinner served with your favorite dipping sauce.
Recipe Details
- Flavor Profile: These poppers are savory and fresh, highlighting the brightness of cilantro and green onions with a subtle earthiness from the cumin.
- Texture: Thanks to the zucchini, the ground chicken breast stays moist and tender inside, while the outside develops a nice golden-brown finish.
- Time: 15 minutes prep, 10–20 minutes cook time (depending on method).
- Difficulty: Easy. The most effort involved is grating and squeezing the zucchini.
What You’ll Need
To make this recipe, you will need a box grater for the zucchini and a clean kitchen towel or paper towels to squeeze out the moisture. A large bowl is needed for mixing. Depending on your preferred cooking method, you will need either a medium skillet for the stovetop or a baking sheet lined with foil for the oven.
Ingredient Notes
- Ground Chicken Breast – Using raw ground chicken breast ensures these are lean and high in protein. The zucchini adds the necessary moisture that lean chicken often lacks.
- Zucchini – You need about 2 cups of grated zucchini. Leave the peel on for extra nutrients and color. It is critical to squeeze the liquid out so the poppers hold their shape.
- Green Onions – Sliced green onions add a mild, savory onion flavor that isn’t too overpowering.
- Cilantro – Minced cilantro provides a fresh, herbal kick that pairs perfectly with the chicken and cumin.
- Cumin – Optional, but recommended. It adds a warm, aromatic depth to the meat mixture.
- Garlic – A clove of fresh minced garlic adds essential savory flavor.
- Oil (for pan-frying) – Avocado oil, coconut oil, or ghee are great options with high smoke points if you choose the stovetop method.
Add-ins and Substitutions
- Spice It Up – If you like heat, add a diced jalapeño or a pinch of cayenne pepper to the chicken mixture.
- Herbs – If you are not a fan of cilantro, fresh parsley or dill can be substituted for a different flavor profile.
- Cheese – A handful of grated parmesan or crumbled feta cheese would add a salty, savory element to the poppers.
How to Make High Protein Chicken Zucchini Poppers
- Prep Zucchini: If you haven’t already, place the grated zucchini in paper towels or a clean kitchen towel. Squeeze all the excess moisture out of the zucchini. (You don’t want it wet!)
- Combine Ingredients: In a large bowl, mix together the raw ground chicken, squeezed zucchini, green onion, minced cilantro, minced garlic, salt, pepper, and cumin (if using). The mixture will be quite wet; this is normal.
- Scoop & Shape: Scoop meatballs with a small scoop or heaped tablespoon and gently smooth them with your hands. I can usually get around 20-24 poppers. You may be able to get more or less, depending on how large you size them.
- Method 1: Stovetop Cooking: Heat a drizzle of oil (avocado, coconut, or ghee) in a medium pan over medium-low heat. Cook 4-5 poppers at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.
- Method 2: Baking: Preheat oven to 400 degrees. Drizzle a bit of olive or avocado oil onto a baking sheet lined with foil. Bake at 400 degrees for 15-20 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.
- Serve: Enjoy warm with guacamole, salsa, ranch, or your favorite dip!
Pro Tip: The chicken mixture is naturally sticky because it doesn’t use breadcrumbs. To make shaping easier, keep a small bowl of water nearby and dampen your hands before rolling the poppers. This prevents the meat from sticking to your palms.
Recipe Tips
- Squeeze the Zucchini: This cannot be stressed enough. If the zucchini is too wet, the poppers will be watery and won’t brown properly.
- Medium-Low Heat: If cooking on the stovetop, resist the urge to turn the heat up high. Because these are made with chicken, they need to cook through completely. Medium-low heat ensures the center cooks before the outside burns.
- Don’t Overcrowd: Whether baking or frying, leave a little space between the poppers so they cook evenly.
FAQs
- Are these gluten-free? Yes, this recipe uses no breadcrumbs or flour binders, making it naturally gluten-free and low carb.
- Can I use ground turkey? Absolutely. Lean ground turkey works as a direct 1:1 substitute for the ground chicken breast.
- Why is my mixture loose? The mixture relies on the protein in the meat to bind it. It will be softer than a traditional meatball. Be gentle when flipping them in the pan.
Serving Suggestions
- Dips: These are perfect for dipping. Guacamole, salsa, and ranch are excellent choices.
- Salad: Serve over a bed of greens for a light, high-protein lunch.
- Rice: Pair with jasmine rice or cauliflower rice for a complete meal.
Make This Recipe in Advance
- Storage: Store leftovers in an airtight container in the fridge for 3-4 days.
- Reheating: Reheat gently in a skillet or microwave until warmed through.
- Freezing: You can freeze the cooked poppers. Let them cool, freeze them on a baking sheet, and then transfer to a bag. Reheat from frozen in the oven or microwave.
High Protein Chicken Zucchini Poppers
- Total Time: 35 minutes
- Yield: 20-24 Poppers 1x
Description
These High Protein Chicken Zucchini Poppers are a healthy, flavor-packed way to enjoy lean protein without sacrificing moisture or taste. Loaded with grated zucchini, fresh cilantro, and savory spices, these bite-sized meatballs stay incredibly juicy while sneaking in a serving of vegetables. Whether pan-fried for a golden crust or baked for convenience, these poppers are perfect for meal prep, kid-friendly lunches, or a light dinner served with your favorite dipping sauce.
Ingredients
The Popper Mixture
- 1 pound raw ground chicken breast
- 2 cups grated zucchini (approx. 2 medium zucchini), unpeeled and squeezed dry
- 2–3 green onions, thinly sliced
- 3–4 tablespoons fresh cilantro, minced
- 1 clove garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 3/4 teaspoon ground cumin (optional)
For Cooking
- Avocado oil, coconut oil, or ghee (if pan-frying)
Instructions
Prep Zucchini
Grate the zucchini (leaving the peel on). Place the gratings in a clean kitchen towel or a stack of paper towels. Squeeze firmly to remove as much excess liquid as possible. Why? If you skip this, the poppers will be watery and won’t hold their shape.
Combine Ingredients
In a large bowl, mix together the ground chicken, squeezed zucchini, green onions, minced cilantro, garlic, salt, pepper, and cumin. Note: The mixture will be quite wet and sticky; this is normal since there are no breadcrumbs.
Scoop & Shape
Use a tablespoon or small cookie scoop to portion out the mixture. Gently smooth them into balls with your hands. (Yields approx. 20–24 poppers). Tip: Keep a small bowl of water nearby and dampen your hands to prevent sticking.
Choose Your Cooking Method
- Method 1: Stovetop (Recommended for Crust): Heat a drizzle of oil in a medium skillet over medium-low heat. Cook 4–5 poppers at a time. Cook for 5–6 minutes on the first side, then flip and cook for another 4–5 minutes until golden brown and cooked through.
- Method 2: Baking (Recommended for Ease): Preheat oven to 400°F (200°C). Place poppers on a foil-lined baking sheet lightly drizzled with oil. Bake for 15–20 minutes. Optional: Broil for the last 2–3 minutes to brown the tops.
Serve
Enjoy warm with guacamole, salsa, or ranch dressing.
Notes
Gluten-Free & Low Carb: These rely on the protein in the meat to bind them rather than breadcrumbs or flour, making them naturally gluten-free, Keto-friendly, and Whole30 compliant.
Heat Control: If pan-frying, stick to medium-low heat. Ground chicken needs time to cook through to the center. If the heat is too high, the outside will burn while the inside remains raw.
Turkey Swap: Lean ground turkey is a perfect 1:1 substitute if you don’t have chicken.
Freezing: These freeze beautifully. Cook them first, let them cool, then freeze in a single layer before transferring to a bag. Reheat from frozen in the microwave or oven.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch / Dinner
- Method: Stovetop or Baking
- Cuisine: Healthy American
Nutrition
- Serving Size: 4 Poppers
- Calories: 140
- Sugar: 1g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 20g
- Cholesterol: 65mg
Keywords: chicken zucchini poppers, healthy chicken nuggets, low carb meal prep, gluten free meatballs, keto chicken recipes, hidden veggie recipes, toddler friendly meals
