Keto Chicken and Zucchini Poppers
Quick, Easy & Perfect for Meal Prep
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
-
- Grate zucchini using a box grater.
- Place grated zucchini in a clean kitchen towel and squeeze out ALL excess moisture.
-
- Combine squeezed zucchini with ground chicken in a large mixing bowl.
- Add all remaining ingredients.
-
- Mix thoroughly with clean hands until well combined.
- Form mixture into 1.5-inch (4cm) balls or small patties.
-
- Heat skillet over medium heat with a splash of oil.
- Cook poppers for 4-5 minutes per side until golden brown.
- 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.
