"Golden-brown chicken and zucchini poppers with herbs on marble surface"

KETO CHICKEN AND ZUCCHINI POPPERS

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Keto Chicken and Zucchini Poppers

Quick, Easy & Perfect for Meal Prep
Fresh zucchini, chicken, and herbs arranged on a rustic wooden board under natural lighting

Key Info

Prep Time: 15 minutes

Cook Time: 8-10 minutes

Total Time: 23-25 minutes

Servings: 20-24 poppers

Calories: 45 per popper

Fat: 3g

Protein: 5g

Net Carbs: 1g

Difficulty: Easy

Tags: Keto, Low-Carb, Gluten-Free, Dairy-Free

Equipment Needed
  • Large mixing bowl
  • Box grater (or food processor with grater attachment)
  • Measuring cups and spoons
  • Large skillet or baking sheet
  • Paper towels
  • Cookie scoop or tablespoon (optional)
Ingredients
  • 1 pound (450g) ground chicken (7% fat minimum)
  • 2 medium zucchini (about 2 cups/240g when grated)
  • 2-3 green onions, finely sliced
  • 2 garlic cloves, minced
  • 1 teaspoon (5g) salt
  • 1/4 teaspoon (1g) black pepper
  • 3/4 teaspoon (2g) ground cumin
  • 3-4 tablespoons fresh cilantro, minced
Method
    1. Grate zucchini using a box grater.
    2. Place grated zucchini in a clean kitchen towel and squeeze out ALL excess moisture.
Hands wringing water out of a shredded zucchini using a white kitchen towel at a dramatic angle

    1. Combine squeezed zucchini with ground chicken in a large mixing bowl.
    2. Add all remaining ingredients.
Overhead shot of ingredients being mixed in a bowl, revealing a marbled texture, in a professional kitchen

    1. Mix thoroughly with clean hands until well combined.
    2. Form mixture into 1.5-inch (4cm) balls or small patties.
Hands shaping uniform balls on a parchment lined surface with shallow depth of field

    1. Heat skillet over medium heat with a splash of oil.
    2. Cook poppers for 4-5 minutes per side until golden brown.
Golden brown poppers sizzling in a cast iron skillet with steam rising under warm lighting.

  1. Check internal temperature reaches 165°F (74°C).
Crucial Tips
  • Remove as much moisture from zucchini as possible – this is non-negotiable!
  • Don’t overcrowd the pan – leave space between poppers.
  • If mixture feels too wet, add 1-2 tablespoons almond flour.
  • Don’t flip poppers too early – wait for a golden crust to form.
Storage & Variations

Storage: Refrigerate in an airtight container for up to 4 days.

Freezing: Can be frozen raw or cooked for up to 3 months.

Reheating: Pan-fry or microwave until hot through.

Variations:
  • Swap chicken for turkey.
  • Add 1/4 cup grated parmesan.
  • Use different herbs (basil, parsley, dill).
  • Spice it up with red pepper flakes.
Common Mistakes
  • Not squeezing zucchini dry enough.
  • Flipping too soon.
  • Overcooking (leads to dry poppers).
  • Making poppers too large.

These poppers are perfect for meal prep, kid-friendly, and fantastic for parties. They’re moist inside with a lovely golden crust outside when done right. Trust me, I’ve made these hundreds of times, and following these exact steps gives perfect results every time.

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