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Healthy Chicken Parmesan with Roasted Veggies is my go-to when I want a cozy, wholesome dinner that doesn’t demand a lot of hands-on time. This baked take on classic chicken parm trims the fat by skipping frying, cooks everything on one sheet pan, and roasts colorful vegetables alongside the chicken so you get a full meal with minimal cleanup. It’s perfect for busy weeknights, simple family dinners, or a lighter Italian-style meal when you want comfort without the fuss. If you’re interested in other healthy chicken swaps, check out this grilled chicken wraps for weight loss guide for ideas you can adapt.
Why you’ll love this dish
This version of Chicken Parmesan with roasted vegetables keeps all the melty, cheesy goodness you want but makes it healthier and faster by baking. Benefits include:
- One-pan convenience (less mess, fewer dishes).
- Balanced plate: protein plus roasted veggies in the same bake.
- Kid-approved cheesy topping without deep frying.
- Easy to scale for meal prep or family dinners.
“We loved how the veggies caramelized right next to the chicken — dinner ready in under 40 minutes and everyone asked for seconds!”
How this recipe comes together
You’ll roast the vegetables and bake chicken breasts on the same sheet pan, spoon marinara over each breast, and top with mozzarella and Parmesan so the cheese melts and bubbles as the chicken finishes cooking. The whole meal goes from oven to table quickly because everything cooks at the same temperature — no separate side dishes required.
What you’ll need
4 chicken breasts, 1 cup marinara sauce, 1 cup mozzarella cheese, shredded, 1/2 cup grated Parmesan cheese, 1 teaspoon Italian seasoning, 2 cups assorted vegetables (e.g., zucchini, bell peppers, broccoli), 2 tablespoons olive oil, Salt and pepper to taste
Substitution tips:
- Use boneless, skinless chicken thighs if you prefer darker meat (increase bake time slightly).
- Swap marinara for a low-sugar tomato sauce to reduce added sugars.
- Try part-skim mozzarella to cut calories; nutritional yeast can boost umami if you want less cheese.
Directions to follow
- Preheat your oven to 400°F (200°C). Line a large sheet pan with foil or parchment for easy cleanup.
- Toss 2 cups assorted vegetables with 2 tablespoons olive oil, salt, and pepper. Spread in a single layer on one side of the sheet pan so they roast evenly.
- Pat 4 chicken breasts dry and place them on the empty side of the sheet pan. Season each with salt, pepper, and 1 teaspoon Italian seasoning.
- Spoon about 1 cup marinara sauce over the chicken breasts, dividing it evenly among them.
- Sprinkle each breast with 1 cup mozzarella cheese (shredded) and top with 1/2 cup grated Parmesan cheese.
- Bake for 25–30 minutes, or until the chicken reaches 165°F (74°C) and the cheese is bubbly and golden in spots. If vegetables need extra browning, remove the chicken when done and roast veggies 3–5 more minutes.
- Serve the chicken hot with the roasted veggies alongside.
Best ways to enjoy it
Pair this healthy Italian chicken with a light green salad or a tangy arugula salad to cut through the richness. For more heft, serve over a scoop of whole-grain couscous or quinoa. Add a squeeze of lemon over the veggies for brightness, or finish the chicken with a handful of fresh basil or chopped parsley. If you want to keep things extra low-carb, serve with cauliflower rice and steamed greens. For additional healthy meal ideas, you might like these grilled chicken wrap suggestions adapted for lighter dinners.
Storage and reheating tips
- Refrigerator: Store leftovers in an airtight container for up to 3–4 days. Keep chicken and veggies together or separate to maintain texture.
- Freezing: Freeze cooled portions in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Reheat in a 350°F oven for 10–15 minutes until warmed through to preserve texture and melt the cheese; microwave works in a pinch but can make veggies softer. Use a meat thermometer to ensure chicken reaches 165°F when reheated.
Helpful cooking tips
- Even thickness: Pound the thicker end of each chicken breast to an even thickness for uniform cooking.
- Sheet pan layout: Keep space between pieces of chicken and piles of veggies so hot air circulates and everything browns.
- Cheese melt: For a golden top, broil for the last 1–2 minutes—watch closely so it doesn’t burn.
- Sauce control: Use just enough marinara to cover the top so the pan doesn’t get watery as it bakes.
Creative twists
- Add herbs: Stir fresh chopped basil or oregano into the marinara before spooning on the chicken for brighter flavor.
- Spice it up: Add red pepper flakes or a pinch of cayenne to the Italian seasoning for a spicy kick.
- Gluten-free crunch: Top with almond flour mixed with a little Parmesan for a light crust.
- Vegetarian swap: Replace chicken with thick slices of eggplant or large portobello mushrooms and bake the same way for a vegetarian parm.
FAQ
Q: Can I use frozen vegetables?
A: Yes — thaw and pat dry excess water, then toss with oil and seasonings before roasting. You may need to increase roasting time slightly to get good browning.
Q: How do I know the chicken is cooked through?
A: The most reliable method is a meat thermometer: chicken is safe at 165°F (74°C). If you don’t have a thermometer, ensure juices run clear and the thickest part is no longer pink.
Q: Can I prep this ahead?
A: You can season and arrange the chicken and veggies on the sheet pan, cover tightly, and refrigerate for up to 24 hours. Add cheese and sauce right before baking to keep textures optimal.
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- Healthy weeknight chicken recipes
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Healthy Chicken Parmesan with Roasted Veggies
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Healthy
Description
A cozy and wholesome baked Chicken Parmesan with roasted vegetables, perfect for busy weeknights and family dinners.
Ingredients
- 4 chicken breasts
- 1 cup marinara sauce
- 1 cup mozzarella cheese, shredded
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 2 cups assorted vegetables (e.g., zucchini, bell peppers, broccoli)
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C). Line a large sheet pan with foil or parchment for easy cleanup.
- Toss 2 cups assorted vegetables with olive oil, salt, and pepper. Spread in a single layer on one side of the sheet pan.
- Pat chicken breasts dry and place on the empty side of the sheet pan. Season with salt, pepper, and Italian seasoning.
- Spoon marinara sauce over the chicken breasts, dividing it evenly.
- Sprinkle each breast with mozzarella cheese and top with grated Parmesan cheese.
- Bake for 25-30 minutes until chicken reaches 165°F (74°C) and cheese is bubbly and golden. Roast veggies longer if needed.
- Serve the chicken hot with the roasted veggies.
Notes
Pair with a light salad, whole-grain couscous, or cauliflower rice for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 90mg