Juicy on the inside, lightly crispy on the outside — these high-protein poppers are perfect for meal prep, kids’ lunches, or healthy snacking. They’re baked (not fried), low-carb friendly, and easy to customize.

🛒 Ingredients (Makes ~20–24 poppers | 4 servings)

🐔 Main

• 500g (1 lb) ground chicken (lean)

• 1 medium zucchini (about 1 cup grated)

• 1 large egg

• ½ cup almond flour (or whole wheat breadcrumbs)

• ¼ cup grated Parmesan (optional but adds flavor)

• 2 cloves garlic (minced)

• 2 tbsp finely chopped onion

• 1 tsp Italian seasoning

• ½ tsp paprika

• ½ tsp salt

• ½ tsp black pepper

• 1 tbsp olive oil (for brushing)

👩‍🍳 Step-by-Step Instructions

1️⃣ Prep the Zucchini (Very Important!)

• Grate zucchini.

• Squeeze out excess moisture using a clean towel.
  👉 This prevents soggy poppers.

2️⃣ Mix

In a bowl combine:

• Ground chicken

• Squeezed zucchini

• Egg

• Almond flour/breadcrumbs

• Parmesan

• Garlic & onion

• Seasonings

Mix gently (don’t overwork or they become dense).

3️⃣ Shape

• Preheat oven to 200°C / 400°F.

• Line baking sheet with parchment.

• Roll into 1–1.5 inch balls.

• Lightly brush tops with olive oil.

4️⃣ Bake

Bake 18–22 minutes until:

• Golden on top

• Internal temp reaches 75°C / 165°F

Optional: Broil last 2 minutes for extra crispiness.

🍽 Serving Ideas

✔ With Greek yogurt garlic dip
✔ In lettuce wraps
✔ Over salad bowls
✔ With marinara sauce
✔ As high-protein snack box

📊 Nutrition (Per Serving – approx. 5–6 poppers)

• Calories: ~230

• Protein: 28–32g

• Carbs: 6–8g (almond flour version lower)

• Fat: 10–12g

🥗 Is It Anti-Inflammatory?

👍 Yes, mostly.

• Lean protein

• Zucchini (rich in antioxidants)

• Garlic & olive oil support anti-inflammatory benefits

To boost further:

• Add turmeric + black pepper

• Use extra virgin olive oil

• Skip Parmesan if reducing saturated fat

🔄 Variations

🧀 Cheesy Version

Add ½ cup shredded mozzarella inside center.

🌶 Spicy Version

Add chili flakes or ½ tsp cayenne.

🥦 Extra Veg Boost

Add finely chopped spinach or grated carrot.

🥑 Keto Version

Use almond flour + skip onion for ultra low carb.

❄ Storage & Meal Prep

Fridge: 4 days (airtight container)
Freezer: Up to 2 months

Reheat:

• Oven: 180°C for 8 minutes

• Air fryer: 3–4 minutes

• Microwave: 45–60 sec

⚖ Weight Watchers Estimate

(Using lean chicken + almond flour)
➡ ~4–5 WW points per serving
(Breadcrumb version slightly higher)

❓ FAQ

Q: Can I use ground turkey?
Yes, works perfectly.

Q: Why are mine watery?
Zucchini wasn’t squeezed enough.

Q: Can I air fry?
Yes! 190°C / 375°F for 12–14 minutes.

Q: Can I make them dairy-free?
Skip Parmesan — still delicious.