Sheet Pan Parmesan Chicken and Veggies: An Easy Weeknight Dinner

Are you looking for a quick, easy, and delicious dinner that requires minimal cleanup? Look no further than sheet pan parmesan chicken and veggies! This recipe is a lifesaver on busy weeknights, delivering a complete and satisfying meal with just one pan. It’s incredibly versatile, allowing you to use your favorite vegetables and adjust the seasonings to your liking. This guide will walk you through every step, ensuring a perfect sheet pan dinner every time.

Why You’ll Love This Recipe

• Easy Cleanup: One pan means less dishes to wash – a major win for busy weeknights!
• Quick and Convenient: Minimal prep time and a relatively short cooking time make this a perfect weeknight meal.
• Healthy and Balanced: Packed with protein from the chicken and plenty of vitamins and fiber from the vegetables.
• Customizable: Easily adapt the vegetables and seasonings to your preferences.
• Delicious Flavor: The parmesan crust on the chicken adds a delightful savory and cheesy element that complements the roasted vegetables perfectly.

Ingredients You’ll Need

Here’s a list of the ingredients you’ll need to create this delicious sheet pan dinner:

For the Chicken:

• Chicken Breasts: 2 large boneless, skinless chicken breasts (about 1.5 pounds total), pounded to an even thickness (about ½ inch). Pounding ensures even cooking.
• Olive Oil: 2 tablespoons. Extra virgin olive oil is preferred for its flavor and health benefits.
• Parmesan Cheese: ½ cup, grated. Freshly grated parmesan cheese is highly recommended for the best flavor and texture. Avoid the pre-shredded kind as it often contains cellulose and doesn’t melt as well.
• Italian Seasoning: 1 teaspoon. This blend of herbs adds a classic Italian flavor. You can also use a combination of dried oregano, basil, rosemary, and thyme.
• Garlic Powder: ½ teaspoon. Adds a savory garlic flavor.
• Salt: ½ teaspoon, or to taste. Enhances the flavors of the other ingredients.
• Black Pepper: ¼ teaspoon, or to taste. Adds a touch of spice.

For the Vegetables:

• Broccoli Florets: 2 cups. Broccoli adds a healthy dose of vitamins and fiber.
• Bell Peppers: 1 large bell pepper (any color), cut into 1-inch pieces. Adds sweetness and color to the dish.
• Red Onion: 1 medium red onion, cut into wedges. Provides a slightly sweet and pungent flavor.
• Cherry Tomatoes: 1 cup, halved. Adds sweetness and a burst of flavor.
• Olive Oil: 2 tablespoons. For tossing the vegetables.
• Salt: ¼ teaspoon, or to taste.
• Black Pepper: ¼ teaspoon, or to taste.

Optional Additions:

• Lemon wedges: For serving. A squeeze of lemon juice brightens up the flavors.
• Red pepper flakes: For a touch of heat.
• Fresh herbs: Such as parsley or basil, for garnish.

Equipment You’ll Need

• Large Sheet Pan: A 12×17 inch sheet pan is ideal. Make sure it’s large enough to accommodate all the ingredients without overcrowding. Overcrowding can lead to steaming instead of roasting.
• Parchment Paper or Aluminum Foil: For lining the sheet pan (optional, but recommended for easy cleanup).
• Meat Mallet or Rolling Pin: For pounding the chicken breasts.
• Mixing Bowls: For tossing the vegetables and preparing the chicken.
• Measuring Spoons and Cups: For accurate ingredient measurements.

Step-by-Step Instructions

Follow these detailed instructions to create a perfect sheet pan parmesan chicken and veggies dinner:

Step 1: Prepare the Chicken

1. Pound the Chicken: Place each chicken breast between two sheets of plastic wrap or in a resealable plastic bag. Use a meat mallet or rolling pin to pound the chicken to an even thickness of about ½ inch. This ensures even cooking and prevents the chicken from drying out.
2. Prepare the Parmesan Crust: In a shallow dish or bowl, combine the grated parmesan cheese, Italian seasoning, garlic powder, salt, and black pepper. Mix well to combine.
3. Coat the Chicken: Drizzle each chicken breast with olive oil. Then, dredge each chicken breast in the parmesan cheese mixture, pressing gently to ensure the parmesan adheres well to both sides.

Step 2: Prepare the Vegetables

1. Chop the Vegetables: Wash and chop the broccoli into florets. Cut the bell pepper into 1-inch pieces. Slice the red onion into wedges. Halve the cherry tomatoes.
2. Toss the Vegetables: In a large bowl, toss the broccoli, bell pepper, red onion, and cherry tomatoes with olive oil, salt, and black pepper. Ensure the vegetables are evenly coated with oil and seasonings.

Step 3: Assemble and Bake

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Line the Sheet Pan: Line a large sheet pan with parchment paper or aluminum foil for easy cleanup.
3. Arrange the Vegetables: Spread the seasoned vegetables in a single layer on the prepared sheet pan. Avoid overcrowding; if necessary, use two sheet pans.
4. Place the Chicken: Place the parmesan-crusted chicken breasts on top of the vegetables, spacing them evenly apart.
5. Bake: Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. The internal temperature of the chicken should reach 165°F (74°C). Use a meat thermometer to ensure accuracy.
6. Broil (Optional): For a more golden-brown and crispy parmesan crust, broil the chicken and vegetables for the last 1-2 minutes of cooking time, keeping a close eye to prevent burning.

Step 4: Serve

1. Rest: Let the chicken rest for a few minutes before slicing.
2. Serve: Serve the sheet pan parmesan chicken and veggies immediately.
3. Garnish (Optional): Garnish with fresh herbs, such as parsley or basil, and serve with lemon wedges for squeezing over the chicken and vegetables.

Tips for Success

• Don’t Overcrowd the Pan: Overcrowding the sheet pan will cause the vegetables to steam instead of roast, resulting in soggy vegetables. If necessary, use two sheet pans.
• Pound the Chicken: Pounding the chicken breasts to an even thickness ensures they cook evenly and prevents them from drying out.
• Use Freshly Grated Parmesan: Freshly grated parmesan cheese melts better and has a richer flavor than pre-shredded parmesan.
• Adjust Cooking Time: Cooking time may vary depending on the thickness of the chicken breasts and the size of the vegetable pieces. Use a meat thermometer to ensure the chicken is cooked through.
• Broil for Extra Crispiness: Broiling the chicken and vegetables for the last 1-2 minutes of cooking time will add a golden-brown color and crispy texture to the parmesan crust.

Variations and Substitutions

This sheet pan parmesan chicken and veggies recipe is incredibly versatile. Here are some variations and substitutions you can try:

Vegetable Variations:

• Asparagus: Add asparagus spears for a spring-inspired dish.
• Brussels Sprouts: Halve or quarter Brussels sprouts for a hearty addition.
• Carrots: Chop carrots into 1-inch pieces for added sweetness.
• Potatoes: Use diced potatoes (such as Yukon Gold or red potatoes) for a more substantial meal. Adjust cooking time accordingly, as potatoes may take longer to cook.
• Zucchini or Yellow Squash: Add sliced zucchini or yellow squash for a tender and flavorful addition.

Chicken Variations:

• Chicken Thighs: Use boneless, skinless chicken thighs instead of chicken breasts for a richer flavor. Adjust cooking time accordingly.
• Turkey Cutlets: Substitute turkey cutlets for chicken breasts for a leaner option.

Flavor Variations:

• Lemon Herb: Add lemon zest and fresh herbs, such as rosemary or thyme, to the parmesan cheese mixture for a bright and herbaceous flavor.
• Spicy: Add a pinch of red pepper flakes to the parmesan cheese mixture or toss the vegetables with a dash of chili powder for a touch of heat.
• Garlic Parmesan: Increase the amount of garlic powder in the parmesan cheese mixture for a more intense garlic flavor.

Dietary Considerations:

• Gluten-Free: This recipe is naturally gluten-free.
• Low-Carb/Keto: This recipe is relatively low in carbohydrates, especially if you limit the amount of starchy vegetables like potatoes.

Serving Suggestions

Sheet pan parmesan chicken and veggies is a complete meal on its own. However, you can also serve it with:

• Quinoa or Rice: For a more substantial meal, serve with a side of quinoa or rice.
• Salad: Pair with a simple green salad for a light and refreshing side.
• Crusty Bread: Serve with crusty bread for soaking up the delicious juices.

Storage and Reheating

Storage:

• Refrigerator: Store leftover sheet pan parmesan chicken and veggies in an airtight container in the refrigerator for up to 3-4 days.

Reheating:

• Oven: Preheat the oven to 350°F (175°C). Place the chicken and vegetables on a baking sheet and reheat for 10-15 minutes, or until heated through.
• Microwave: Reheat individual portions in the microwave for 1-2 minutes, or until heated through. Be aware that the chicken may become slightly rubbery when reheated in the microwave.
• Skillet: Reheat the chicken and vegetables in a skillet over medium heat, stirring occasionally, until heated through.

Make Ahead Tips

To save time on busy weeknights, you can prepare some of the components of this recipe in advance:

• Chop the Vegetables: Chop the vegetables and store them in an airtight container in the refrigerator for up to 2 days.
• Prepare the Parmesan Crust: Mix the parmesan cheese, Italian seasoning, garlic powder, salt, and pepper together and store in an airtight container at room temperature for up to a week.
• Pound the Chicken: Pound the chicken breasts and store them between sheets of plastic wrap in the refrigerator for up to 24 hours.

Nutritional Information (Estimated)

(Per serving, based on 4 servings)

• Calories: Approximately 400-450
• Protein: 40-45 grams
• Fat: 20-25 grams
• Carbohydrates: 15-20 grams
• Fiber: 5-7 grams

Note: Nutritional information is an estimate and may vary depending on the specific ingredients and portion sizes used.

Conclusion

Sheet pan parmesan chicken and veggies is a winning recipe for any weeknight. It’s quick, easy, healthy, and delicious, and the one-pan cleanup is a major bonus. With its versatility, you can easily customize it to your liking and enjoy a satisfying and flavorful meal every time. Give this recipe a try and experience the joy of a simple and delicious sheet pan dinner!