BEST CHICKEN ZUCCHINI POPPERS EVER

Ever wished you could sneak some extra veggies into your family’s diet without a battle? These Chicken Zucchini Poppers are the answer! Imagine bite-sized nuggets of tender chicken and mild zucchini, perfectly seasoned and baked or air-fried to golden-brown perfection – a delightful snack or meal that even the pickiest eaters will devour, and a sneaky way to create family friendly high protein meals! Get ready to make a batch that disappears in minutes; I promise, you’ll be coming back to this recipe again and again.

Ingredients

For the Chicken Zucchini Poppers:

• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
• 2 medium zucchini, grated and excess moisture squeezed out
• 1/2 cup grated Parmesan cheese
• 1/4 cup breadcrumbs (panko or regular)
• 1 large egg, lightly beaten
• 2 cloves garlic, minced
• 1 teaspoon dried Italian herbs
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: Red pepper flakes for a little heat

Optional Dipping Sauce:

• 1/2 cup plain Greek yogurt or sour cream
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill or parsley
• Salt and pepper to taste

Step-by-Step Instructions

Getting Started: Prep Your Ingredients

1. Preheat your oven to 400°F (200°C) or preheat your air fryer to 375°F (190°C). Line a baking sheet with parchment paper or prepare your air fryer basket.
2. Grate the zucchini using a box grater. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible. This is crucial for preventing soggy poppers!
3. Cut the chicken breasts into 1-inch pieces. If the pieces are too thick, gently pound them to an even thickness.
4. In a large bowl, combine the grated zucchini, Parmesan cheese, breadcrumbs, egg, minced garlic, Italian herbs, salt, and pepper.

Mixing and Forming the Poppers

1. Add the chicken pieces to the zucchini mixture.
2. Using your hands, gently mix everything together until the chicken is evenly coated. Be careful not to overmix, as this can make the chicken tough.
3. Take about 1-2 tablespoons of the mixture and form it into a small, round popper. Place the popper onto the prepared baking sheet or in the air fryer basket.
4. Repeat until all the mixture is used.

Cooking to Perfection

1. Baking: Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the poppers are golden brown.
2. Air Frying: Air fry for 10-12 minutes, flipping halfway through, until the chicken is cooked through and the poppers are golden brown.

Making the Dipping Sauce (Optional)

1. While the poppers are cooking, prepare the dipping sauce. In a small bowl, combine the Greek yogurt or sour cream, lemon juice, chopped dill or parsley, salt, and pepper.
2. Mix well and taste, adjusting the seasoning as needed.

Serving and Enjoying

1. Remove the Chicken Zucchini Poppers from the oven or air fryer.
2. Let them cool slightly before serving.
3. Serve with the optional dipping sauce or your favorite dipping sauce, such as ranch, marinara, or honey mustard.

Why You’ll Absolutely Love These Poppers

Okay, let’s be real – getting kids (or even picky adults!) to eat their veggies can be a challenge. But these Chicken Zucchini Poppers? They’re a game-changer. The mild flavor of the zucchini practically disappears into the savory chicken, creating a delicious and satisfying bite that everyone will enjoy. Plus, they’re baked or air-fried, making them a healthier alternative to traditional fried nuggets. These poppers also work great as a part of your high protein meals recipes.

Tips and Tricks for Perfect Poppers

Here are a few secrets I’ve learned along the way to ensure your Chicken Zucchini Poppers turn out perfectly every time:

• Squeeze, Squeeze, Squeeze: Don’t skimp on squeezing out the excess moisture from the grated zucchini. This is the key to preventing soggy poppers. I like to use a clean kitchen towel, but cheesecloth works too.
• Don’t Overmix: Overmixing the chicken and zucchini mixture can result in tough chicken. Gently combine the ingredients until just mixed.
• Even Size Matters: Try to make the poppers roughly the same size so they cook evenly. A cookie scoop can be helpful for this.
• Spice It Up: Feel free to customize the seasoning to your liking. Add a pinch of red pepper flakes for a little heat, or try different herbs and spices like garlic powder, onion powder, or paprika.
• Make Ahead: You can prepare the poppers ahead of time and store them in the refrigerator for up to 24 hours before cooking. Just be sure to cover them tightly.

Variations to Try

Once you’ve mastered the basic recipe, get creative and try some of these variations:

• Cheesy Chicken Poppers: Add a handful of shredded cheddar or mozzarella cheese to the mixture for extra cheesy goodness.
• Spicy Chicken Poppers: Add a tablespoon of your favorite hot sauce to the mixture for a spicy kick.
• Veggie-Packed Poppers: Add other finely chopped vegetables like carrots, bell peppers, or onions to the mixture for even more nutrients.
• Gluten-Free Poppers: Use gluten-free breadcrumbs or almond flour instead of regular breadcrumbs.

Serving Suggestions

These Chicken Zucchini Poppers are incredibly versatile and can be served in a variety of ways:

• Snack Time: Serve them as a healthy and satisfying snack for kids and adults.
• Appetizer: They make a great appetizer for parties or gatherings.
• Main Course: Serve them as a main course with a side of roasted vegetables, salad, or rice.
• Lunchbox: Pack them in your kids’ lunchboxes for a healthy and delicious lunch.

Why This Recipe is Perfect for High Protein Meals

In today’s world, finding quick, delicious, and nutritious meals is a priority. That’s why these Chicken Zucchini Poppers fit perfectly into your high protein meals plan. Chicken is an excellent source of lean protein, vital for muscle building, repair, and overall health. By combining it with zucchini, you’re adding fiber, vitamins, and minerals, making it a balanced and satisfying meal. They’re a great option when looking for high protein comfort food that doesn’t compromise on health.

More Zucchini and Chicken Inspiration

If you’re loving the chicken and zucchini combo, why not explore some other delicious recipes? For a quick and easy one-pan meal, try the Chicken Zucchini Stir Fry. Or, if you’re in the mood for something with a Tex-Mex flair, the Tex Mex Zucchini Chicken or Tex Mex Chicken And Zucchini Skillet are fantastic choices. Want something baked? The Chicken Zucchini Bake is a low-carb, flavor-packed dinner option. And for another sneaky veggie snack, try the Zucchini Garlic Bites. And who can forget about the classic Chicken Tenders if you want some on the side!

Making these Poppers Kid-Friendly

As a parent, I know the struggle is real when it comes to getting kids to eat healthy. That’s why I love recipes like these Chicken Zucchini Poppers – they’re a sneaky way to get those veggies in! These poppers are perfect when looking for high protein kid friendly dinners. Here are a few tips to make them even more appealing to the little ones:

• Cut them into fun shapes: Use cookie cutters to create fun shapes like stars, hearts, or animals.
• Serve with their favorite dipping sauce: Ketchup, ranch, honey mustard, or even a simple yogurt dip can make them more appealing.
• Let them help: Get your kids involved in the preparation process. They can help with washing the zucchini, mixing the ingredients, or forming the poppers.
• Make it a game: Turn it into a fun eating game. See who can eat the most poppers in a minute, or who can create the silliest dipping sauce combination.

Final Thoughts: Your New Go-To Recipe

These Chicken Zucchini Poppers are more than just a recipe; they’re a solution to picky eaters, a healthy snack option, and a delicious way to incorporate more vegetables into your diet. Whether you’re looking for a quick and easy weeknight dinner, a fun appetizer for a party, or a healthy snack for your kids, these poppers are sure to be a hit. So, go ahead and give them a try. I guarantee you’ll be adding them to your regular rotation of high protein meals recipes!

BEST Chicken Zucchini Poppers EVER

Alice Yowell

These Chicken Zucchini Poppers are a delicious and healthy way to sneak extra veggies into your diet. Tender chicken and mild zucchini are combined with Parmesan cheese and herbs, then baked or air-fried to golden perfection. A perfect snack, appetizer, or main course that even picky eaters will love.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Course Appetizer, Main Course, Snack

Cuisine American

Calories 200 kcal

Equipment

• Box grater
• Clean kitchen towel or cheesecloth
• Large bowl
• Mixing spoons
• Baking Sheet
• Parchment paper (optional)
• Air fryer (optional)
• Small bowl (for dipping sauce)
• Whisk (for dipping sauce)

Ingredients

  

• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
• 2 medium zucchini, grated and excess moisture squeezed out
• ½ cup grated Parmesan cheese
• ¼ cup breadcrumbs panko or regular
• 1 large egg, lightly beaten
• 2 cloves garlic, minced
• 1 teaspoon dried Italian herbs
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Red pepper flakes optional, for a little heat
• ½ cup plain Greek yogurt or sour cream for dipping sauce
• 1 tablespoon lemon juice for dipping sauce
• 1 tablespoon chopped fresh dill or parsley for dipping sauce
• Salt to taste for dipping sauce
• Pepper to taste for dipping sauce

Instructions

 

• Preheat your oven to 400°F (200°C) or preheat your air fryer to 375°F (190°C). Line a baking sheet with parchment paper or prepare your air fryer basket.
• Grate the zucchini using a box grater. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible.
• Cut the chicken breasts into 1-inch pieces.
• In a large bowl, combine the grated zucchini, Parmesan cheese, breadcrumbs, egg, minced garlic, Italian herbs, salt, and pepper.
• Add the chicken pieces to the zucchini mixture.
• Using your hands, gently mix everything together until the chicken is evenly coated. Be careful not to overmix.
• Take about 1-2 tablespoons of the mixture and form it into a small, round popper. Place the popper onto the prepared baking sheet or in the air fryer basket.
• Repeat until all the mixture is used.
• Baking: Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the poppers are golden brown.
• Air Frying: Air fry for 10-12 minutes, flipping halfway through, until the chicken is cooked through and the poppers are golden brown.
• While the poppers are cooking, prepare the dipping sauce (optional). In a small bowl, combine the Greek yogurt or sour cream, lemon juice, chopped dill or parsley, salt, and pepper.
• Mix well and taste, adjusting the seasoning as needed.
• Remove the Chicken Zucchini Poppers from the oven or air fryer.
• Let them cool slightly before serving.
• Serve with the optional dipping sauce or your favorite dipping sauce, such as ranch, marinara, or honey mustard.

Notes

Squeeze out as much moisture as possible from the grated zucchini to prevent soggy poppers. Don’t overmix the chicken mixture, as this can make the chicken tough. Try to make the poppers roughly the same size so they cook evenly. A cookie scoop can be helpful for this. Customize the seasoning to your liking. Add a pinch of red pepper flakes for a little heat, or try different herbs and spices like garlic powder, onion powder, or paprika. You can prepare the poppers ahead of time and store them in the refrigerator for up to 24 hours before cooking. Just be sure to cover them tightly. For variations, add shredded cheddar or mozzarella cheese to the mixture for extra cheesy goodness. Or, add a tablespoon of your favorite hot sauce to the mixture for a spicy kick. Add other finely chopped vegetables like carrots, bell peppers, or onions to the mixture for even more nutrients. Use gluten-free breadcrumbs or almond flour instead of regular breadcrumbs for a gluten-free version.