🍽️ Sheet Pan Parmesan Chicken and Veggies
✨ Description:
Crispy, golden parmesan-coated chicken tenders roasted alongside tender-crisp asparagus or green beans — all done in one pan! This easy weeknight dinner is savory, satisfying, and bursting with garlicky, herby goodness. Minimal mess, maximum flavor.
🛒 Ingredients:
For the Chicken:
- 1 lb chicken tenders (or sliced chicken breast)
- 1/2 cup grated Parmesan cheese
- 1/2 cup panko breadcrumbs (for extra crunch)
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- 1/2 tsp paprika
- Salt & black pepper to taste
- 1 tbsp olive oil (for coating)
For the Veggies:
- 1 lb asparagus (trimmed) or green beans
- 1 tbsp olive oil
- Salt & pepper to taste
- 1/4 tsp red pepper flakes (optional, for heat)
🍳 Instructions:
- Prep & Preheat:
- Preheat oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease it.
- Season the Chicken:
- In a bowl, mix parmesan, panko, garlic powder, Italian seasoning, paprika, salt, and pepper.
- Toss chicken tenders in olive oil, then press into the breadcrumb mixture to coat well.
- Prepare Veggies:
- Toss asparagus or green beans with olive oil, salt, pepper, and red pepper flakes.
- Assemble on Sheet Pan:
- Place coated chicken on one side of the baking sheet.
- Arrange veggies on the other side.
- Bake:
- Roast for 20–22 minutes until chicken is golden and cooked through (internal temp 165°F / 75°C).
- Broil for 2–3 minutes at the end for extra crispiness (optional).
- Garnish (Optional):
- Sprinkle fresh parsley or basil over the top for color and flavor.
🍽️ Servings:
Serves 3–4
🔥 Tips & Notes:
- No panko? Use regular breadcrumbs, but panko gives a crispier texture.
- Other veggies: Try broccoli, zucchini, bell peppers, or carrots — just adjust roasting time.
- Dairy-free? Skip the parmesan or use a dairy-free cheese substitute.
- Add lemon zest to the breadcrumb mixture for a citrusy lift.
- Want more crisp? Air-fry the chicken at 400°F for 10–12 mins for extra crunch.
🧠 Nutritional Info (Per Serving – Approximate):
- Calories: ~330
- Protein: 30g
- Fat: 18g
- Carbs: 12g
- Fiber: 3g
- Sugar: 2g
- Sodium: ~480mg
(May vary slightly depending on ingredients used and portion size)
🌿 Health Benefits:
- Chicken: Lean protein for muscle and satiety.
- Asparagus/Green Beans: Rich in vitamins A, C, K, and folate; high in fiber.
- Parmesan: Adds calcium and flavor with minimal carbs.
- Olive Oil: Heart-healthy fats with anti-inflammatory benefits.
❓ Q&A Section:
Q: Can I make this ahead of time?
A: Yes — coat the chicken and prep the veggies in advance. Refrigerate separately and bake when ready to eat.
Q: Can I use chicken thighs?
A: Definitely! Just adjust cooking time — thighs may take a few minutes longer.
Q: How do I make it gluten-free?
A: Use gluten-free panko or crushed gluten-free crackers.
Q: Can I freeze it?
A: It’s best eaten fresh, but you can freeze the cooked chicken (without veggies) and reheat in the oven.
Q: What can I serve with this?
A: Great with mashed potatoes, quinoa, or even over pasta or rice. Or serve as-is for a low-carb dinner!
Let me know if you’d like a printable meal card, a low-carb/keto version, or a variation with different veggies or spices. 😊