Description
Sheet Pan Parmesan Chicken and Veggies
Ingredients
1 lb chicken tenders
1/2 cup grated Parmesan cheese
1/2 cup panko breadcrumbs
1 tsp garlic powder
1 tsp Italian seasoning
1/2 tsp paprika
Salt and pepper to taste
2 tbsp olive oil
1 lb asparagus or green beans
1/4 tsp red pepper flakes (optional)
Directions
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
Prepare the breading: In a bowl, combine Parmesan, panko, garlic powder, Italian seasoning, paprika, salt, and pepper.
Coat the chicken: Brush chicken tenders with olive oil, then press into the breading mixture to coat evenly.
Arrange on the pan: Place breaded chicken on one side of the baking sheet. Toss asparagus (or green beans) with 1 tbsp olive oil, salt, pepper, and red pepper flakes, and arrange on the other side.
Bake: Cook for 20–25 minutes, flipping the chicken halfway, until golden brown and the chicken is cooked through (internal temp 165°F).
Serve hot with your favorite dipping sauce or over rice!
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: ~320 kcal per serving
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Step-by-Step Guide
Follow these detailed instructions for a perfect one-pan meal. First, preheat your oven to 400°F (200°C) and line a large, rimmed baking sheet with parchment paper for easy cleanup. In a shallow dish, thoroughly combine the grated Parmesan, panko breadcrumbs, garlic powder, Italian seasoning, paprika, salt, and pepper. Pat the chicken tenders dry with a paper towel to help the coating adhere. Lightly brush each tender with olive oil, then firmly press them into the breading mixture, ensuring an even, generous coat on all sides. Place the coated chicken on one half of the prepared sheet. In a separate bowl, toss the asparagus or green beans with the remaining olive oil, salt, pepper, and optional red pepper flakes until evenly coated. Arrange the vegetables in a single layer on the other half of the pan, ensuring they aren’t crowded. Bake on the middle rack for 20-25 minutes, flipping the chicken tenders halfway through the cooking time. The dish is done when the chicken is golden brown, crispy, and has an internal temperature of 165°F, and the vegetables are tender-crisp.
Serving Suggestions
This versatile dish pairs beautifully with various sides. For a low-carb option, serve it as-is or over a bed of fresh spinach or zucchini noodles. To make it more hearty, pair it with cooked rice, quinoa, or creamy mashed potatoes. A squeeze of fresh lemon juice just before serving brightens all the flavors. For dipping, consider marinara sauce, a garlic aioli, or a simple yogurt-based herb dip. Garnish with chopped fresh parsley or basil and extra grated Parmesan.
How-to Summary
In summary: Preheat oven and line a sheet pan. Mix dry ingredients for breading. Coat oil-brushed chicken in the breading. Toss veggies with oil and seasonings. Arrange chicken and veggies in a single layer on the pan. Bake at 400°F for 20-25 mins, flipping chicken halfway. Serve hot.
Frequently Asked Questions
Can I use chicken breasts instead of tenders? Yes, but slice boneless, skinless breasts into 1-inch thick strips to match the tender size for even cooking. Adjust time if pieces are larger.
How do I prevent the breading from getting soggy? Ensure your pan isn’t overcrowded, which traps steam. Flipping the chicken halfway and using panko (which stays crispier than regular breadcrumbs) are key steps.
Can I prepare this ahead of time? You can bread the chicken and store it covered in the fridge for up to 4 hours before baking. For best texture, avoid preparing it a full day ahead.
What other vegetables can I use? Broccoli florets, bell pepper strips, halved Brussels sprouts, or sliced zucchini work well. Adjust cooking time for denser veggies.
How should I store and reheat leftovers? Store in an airtight container in the fridge for up to 3 days. Reheat in an air fryer or oven at 375°F for best crispiness, not the microwave.
Common Mistakes to Avoid
Avoid these pitfalls: Do not skip patting the chicken dry, as moisture prevents the coating from sticking. Do not overcrowd the sheet pan, as this will steam the food instead of roasting it, leading to soggy breading and limp vegetables. Do not forget to flip the chicken halfway through baking for even browning and cooking. Do not use pre-shredded Parmesan from a bag, as it contains anti-caking agents and won’t melt or adhere as well as freshly grated cheese.
Conclusion
This Sheet Pan Parmesan Chicken and Veggies recipe is the ultimate solution for a delicious, healthy, and remarkably easy weeknight dinner. With minimal prep, one pan for cooking, and maximum flavor, it delivers a satisfying meal that the whole family will enjoy. The combination of crispy, cheesy chicken and perfectly roasted vegetables is a timeless winner. Master the simple steps, heed the advice on common mistakes, and you’ll have a foolproof go-to recipe for any busy evening.