Quick Description
These Golden Baked Chicken & Zucchini Protein Poppers are made with lean ground chicken, shredded zucchini, cottage cheese, and parmesan for extra protein and moisture. They’re baked (not fried) until golden and served with a creamy Greek yogurt herb dip.
Perfect for:
• High-protein snacks
• Low-carb dinners
• Meal prep
• Kid-friendly meals
• Weight loss plans
Servings & Timing
- Serves: 4
- Makes: 16–18 poppers
- Prep Time: 15 minutes
- Bake Time: 18–22 minutes
- Total Time: ~35 minutes
Ingredients
Protein Poppers
- 1 lb (450g) lean ground chicken
- 1 medium zucchini, finely shredded
- ½ cup low-fat cottage cheese (blended smooth)
- ¼ cup grated parmesan cheese
- 1 egg
- 2 tablespoons almond flour (or oat flour if not low-carb)
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- ½ teaspoon onion powder
- ½ teaspoon paprika
- Salt & black pepper to taste
- Olive oil spray
High-Protein Creamy Herb Dip
- ¾ cup plain Greek yogurt
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill
- 1 tablespoon parsley
- 1 small garlic clove, minced
- Salt & pepper to taste
Step-by-Step Instructions
Prep the Zucchini (Important Step)
Shred zucchini using fine grater.
Place in towel and squeeze out ALL excess moisture.
This prevents soggy poppers.
Mix the Protein Base
In large bowl combine:
- Ground chicken
- Squeezed zucchini
- Cottage cheese
- Parmesan
- Egg
- Almond flour
- Garlic
- Herbs & seasonings
Mix gently until just combined.
Do not overmix.
Shape
Roll into 1½-inch balls.
Place on parchment-lined baking sheet.
Lightly spray tops with olive oil.
Bake
Bake at 400°F (200°C) for 18–22 minutes
Until golden and internal temp reaches 165°F.
Optional: Broil 1–2 minutes for extra crisp.
Make the Dip
Whisk all dip ingredients together.
Chill 10 minutes for best flavor.
Nutrition (Per Serving – Approximate)
(4–5 poppers + dip)
- Calories: ~390
- Protein: 40–45g
- Carbs: 6–8g net
- Fat: 18g
- Low-Carb
- High-Protein
- Keto-Adjustable
Why This Works for Fat Loss
High protein increases satiety Zucchini adds volume without carbs Baked instead of fried Balanced fats Blood sugar friendly
