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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.

sheet pan skinny chicken parmesan and cauliflower on baking sheet

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.

pour marinara sauce on chicken tenders for skinny chicken parmesan

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!

baked sheet pan skinny chicken parmesan tenders with veggies


Sheet Pan Skinny Chicken Parmesan Recipe

5 from 4 votes

Sheet Pan Skinny Chicken Parmesan

By: Dee
This baked Sheet Pan Skinny Chicken Parmesan tenders dinner with broccoli and cauliflower is a lighter low carb recipe with no breading that's ready in 30 minutes!
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 7 people


  • 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
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  • 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


Cook times may vary with different ovens. Can also be made with boneless skinless chicken breasts.


Calories: 197kcal, Carbohydrates: 5g, Protein: 21g, Fat: 9g, Saturated Fat: 3g, Cholesterol: 58mg, Sodium: 775mg, Potassium: 567mg, Fiber: 1g, Sugar: 2g, Vitamin A: 450IU, Vitamin C: 40.3mg, Calcium: 146mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Main
Cuisine: Italian
Like this? Leave a comment below!

Sheet Pan Skinny Chicken Parmesan tenders


I hope you’ll give it a try, and if you do, let me know how it goes.

Happy Cooking!

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Recipe Rating


  1. Dana says:

    The chicken looks so tasty! I love sheet pan meals, they’re so easy and a favorite in our family5 stars

    1. Dee says:

      Thank you so much, Dana. I completely agree!