This baked Sheet Pan Skinny Chicken Parmesan tenders dinner with broccoli and cauliflower is a lighter low carb recipe with no breading. Done in 30 minutes!
This super easy baked Sheet Pan Skinny Chicken Parmesan tenders dinner with broccoli and cauliflower is made with no breading but still has tons of flavor. It's a lighter, low carb chicken dinner recipe that cooks in just one pan for easy clean-up. And it's ready in 30 minutes!
We've been making some changes in our eating habits this year, and I'm trying to make lighter, low-carb meals. The Hubs needs to watch what he eats, and I just want to eat a little healthier. Still, I don't want to cut our our favorite foods entirely -- The kids would rebel!
So, I've been making lighter versions of some of our favorite chicken dinners to keep everyone happy and fed. I'll still make pasta and other comfort foods, but I'll be trying to include more healthy low carb meals as often as possible, like this skinny chicken Parmesan or this fried kielbasa and cabbage recipe.
I love making sheet pan dinners, because they're super easy. Baked Parmesan chicken with veggies is the latest sheet pan chicken dinner, and it's a winner - ha, ha!
Skillet Chicken Parm is my oldest baby's favorite meal. She requested it for her birthday last year, and I made it the classic way -- breaded chicken, smothered in marinara sauce and topped with loads of gorgeous melted cheese. Yum.
So when she was home on break, I decided to play around with that recipe and make it healthier but still delicious. I also turned it into a sheet pan dinner, so the clean-up was way easier too. Gotta love easy dinner recipes that are easy and don't require loads of dishes!
How to make Healthy Skinny Chicken Parmesan with no breading
I used chicken tenders for this easy chicken Parmesan recipe, but you could also use chicken breasts. Normally for classic chicken Parmesan, you would coat the chicken in bread crumbs, but I skipped that part to make it healthier.
I just seasoned the chicken tenders very well with lots of Italian seasoning and garlic powder. Then, I tossed some cut cauliflower in with the chicken and baked it all on one sheet pan.
After the chicken tenders and cauliflower were pretty much done, I sprinkled some finely shredded Parmesan cheese over the meat. You can add some Parmesan cheese to the cauliflower if you want to, as well.
Next, I spooned some marinara sauce over the chicken and topped it with shredded mozzarella cheese. You can use your favorite brand of marinara sauce or homemade sauce if you have that. If you want to keep this gluten free, just make sure the sauce is gluten free, as well.
Then, you add the broccoli and bake the chicken and veggies for about five more minutes. I like broccoli to be slightly crisp, so that's why I add it towards the end.
When the cheese is melted and the broccoli is tender, you're ready to eat! You can spoon the extra sauce over the chicken as you serve it. Or you can do what my kids do and dip the chicken into the sauce on the sheet pan before you eat.
Isn't this a gorgeous dinner? I just love those bright colors!
My family just inhaled this sheet pan skinny chicken Parm. Even my oldest thought that it was delicious, so I'm calling this healthy dinner a success!
Sheet Pan Skinny Chicken Parmesan Recipe
Sheet Pan Skinny Chicken Parmesan
Ingredients
- 2 tablespoons olive oil
- 10 chicken tenders
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 tablespoon Italian seasoning blend
- ½ cup shredded Parmesan cheese
- 1 cup marinara sauce
- ½ cup shredded mozzarella cheese or cheese blend
- 2 cups cauliflower, trimmed
- 2 cups broccoli, trimmed
Instructions
- Preheat oven to 425 degrees
- Line a baking sheet with heavy duty aluminum foil, and add olive oil
- Place chicken tenders on baking sheet, and coat with olive oil, then sprinkle with salt, pepper, garlic powder and Italian seasoning, add cauliflower
- Bake for 20 minutes or until chicken is 160 degrees and lightly browned
- Remove from oven, top with shredded Parm and marinara sauce, then top with mozzarella cheese, and add broccoli
- Bake for additional 5 minutes or until cheese is melted and broccoli is slightly tender
Notes
Nutrition information is estimated. Please do your own calculation to fit special diets.
Nutrition
I hope you'll give it a try, and if you do, let me know how it goes.
Happy Cooking!
Dana says
The chicken looks so tasty! I love sheet pan meals, they're so easy and a favorite in our family
Dee says
Thank you so much, Dana. I completely agree!
Agness of Run Agness Run says
This is how my perfect lunch would look like! Can't wait to try your recipe, Dee!
Dee says
Thanks, Agness. I hope you enjoy it! 🙂
Kayla says
Hi Dee, I am making this with 2 large chicken breasts tonight. I'm definitely at the "beginning stages" of cooking, and was wondering do I need to cut this recipe down for just the two chicken breasts? I'll keep all the veggies (we love veggies!) but wondering about the seasoning amount if it matters how much I put on the breasts? I know I'll probably need to cook longer. Also, is there a reason you don't cook the broccoli with the cauliflower initially? Just to keep it fresh and crispy? Thank you so much! I'm looking forward to making this tonight!
Dee says
Hi Kayla! I would cut the seasonings in half so that there's not too much on each piece of meat. You can eyeball the cheese and sauce, or you can cut the chicken in half so that it cooks faster. The broccoli cooks very quickly so that's why I only put it on the tray near the end. Let me know how it turns out! 🙂
Miz Helen says
I love a sheet pan dinner and this one looks delicious. Hope you are having a great week and thanks so much for sharing your awesome post with us at Full Plate Thursday. We look forward to seeing you again real soon!
Miz Helen
Angie | Big Bear's Wife says
Oh my, I'm all about low-carb meals meals right now and I love sheet pan meals! Oh my gosh, I just can't wait to make this!
Dee says
They're the best meals, right?! Thanks, Angie!
Anna @ Crunchy Creamy Sweet says
I am a huge fan of one pan dinners! This looks delicious!
Krista says
As I am writing up my menu for the week I will be adding this one in for sure!
Dee says
Thanks, Krista. I hope you like it! 🙂
Sharon @What The Fork says
I really like your healthy take on this recipe! My girls would enjoy this recipe- especially with the cauliflower!
Dee says
Thanks, Sharon. Cauliflower is a favorite here, too!
Patricia @ Grab a Plate says
We need to eat a bit better in our house, too. I love sheet pan meals, and this one is brilliant! I'm putting it on my list to make!
Dee says
Thanks so much, Patricia. We've had this a couple of times already, and everyone loves it. :0
Joanie @ ZagLeft says
I love that there is no breading on this chicken parmesan. So healthy and delicious!
Dee says
Thanks, Joanie. I'm not a huge fan of breading, so I like them better this way.
Stephanie says
One of my favorite meals! I love how you made it healthy!
Dee says
It's one of our favorites, too, so I'm glad that this version worked out!