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Healthy Air Fryer Chicken Veggie Poppers

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These Healthy Air Fryer Chicken Veggie Poppers are a quick, easy, and wholesome snack combining lean chicken breast and colorful veggies, cooked to crispy perfection in an air fryer.

Ingredients

Scale
  • 1 lb (450g) chicken breast, finely chopped or ground
  • 1 cup (150g) mixed vegetables (bell peppers, zucchini, carrots), finely diced
  • ½ small onion, finely minced
  • 2 cloves garlic, minced
  • 1 large egg, beaten
  • ½ cup (50g) whole wheat breadcrumbs (or gluten-free breadcrumbs)
  • ¼ cup (25g) Parmesan cheese, grated
  • 2 tbsp fresh parsley, chopped
  • 1 tsp smoked paprika
  • Salt and pepper to taste
  • Olive oil spray

Instructions

  1. Finely dice 1 cup of mixed veggies like bell peppers, zucchini, and carrots. Mince half a small onion and 2 garlic cloves. Chop fresh parsley. Finely chop or grind 1 lb (450g) of chicken breast.
  2. In a large bowl, combine the chicken, diced veggies, onion, garlic, and parsley. Add 1 beaten large egg, ½ cup (50g) whole wheat breadcrumbs, and ¼ cup (25g) grated Parmesan cheese. Sprinkle 1 tsp smoked paprika, salt, and pepper to taste.
  3. Using your hands or a spoon, mix all ingredients until well incorporated. The mixture should be sticky but hold together when formed into balls. If too wet, add a bit more breadcrumbs; if too dry, a splash of water or another egg white helps.
  4. Shape the mixture into 1-inch (2.5 cm) bite-sized balls. Place them on a plate or tray lined with parchment paper.
  5. Preheat the air fryer to 375°F (190°C) and let it heat up while you finish prepping.
  6. Lightly spray the poppers with olive oil spray for a crispy finish. Arrange them in a single layer in the air fryer basket, making sure they don’t touch. Cook for 6-7 minutes, then carefully flip and cook another 6-7 minutes until golden and cooked through (internal temp should reach 165°F / 74°C).
  7. Once cooked, let the poppers rest for a couple of minutes to settle.
  8. Serve immediately warm with your favorite dipping sauce.

Notes

[‘Don’t overcrowd the air fryer basket; cook in batches if needed to keep poppers crispy.’, ‘Use a meat thermometer to ensure internal temperature reaches 165°F (74°C).’, ‘If mixture is too wet, add more breadcrumbs; if too dry, add a splash of water or egg white.’, ‘Finely chop veggies to help binding and even cooking.’, ‘Spray air fryer basket with non-stick spray before cooking for easier cleanup.’, ‘To reheat leftovers, air fry at 350°F (175°C) for 3-4 minutes to regain crispiness; avoid microwaving.’, ‘Variations include swapping chicken for mashed chickpeas or tofu for a vegetarian option, or using almond flour for low-carb.’]

Nutrition

Keywords: air fryer, chicken poppers, healthy snack, veggie poppers, easy snack, homemade snack, quick snack, protein snack

Find it online: https://tessierecipes.com/healthy-air-fryer-chicken-veggie-poppers-recipe-easy-homemade-snack-ideas/