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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
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
  • 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


  • 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