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