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5 from 4 votes

Sheet Pan Skinny Chicken Parmesan

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!
Course Main
Cuisine Italian
Keyword skinny chicken parmesan
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 7 people
Calories 197kcal
Author Dee


  • 2 tablespoons olive oil
  • 10 chicken tenders
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon garlic powder
  • 1 tablespoon Italian seasoning blend
  • 1/2 cup shredded Parmesan cheese
  • 1 cup marinara sauce
  • 1/2 cup shredded mozzarella cheese or cheese blend
  • 2 cups cauliflower, trimmed
  • 2 cups broccoli, trimmed


  • 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