Sheet Pan Chicken Parm

Name: Sheet Pan Chicken Parm with Roasted Vegetables
Prep time: 20 min
Cook time: 1 h 15 min
Total time: 1 h 35 min
Yield: 7 servings
Cuisine: Italian-American
Ingredients: 750 g zucchini, chopped; 750 g yellow squash, chopped; 750 g sweet potatoes, chopped; 250 g carrots, chopped; 3 tbsp olive oil; salt, to taste; black pepper, to taste; garlic powder, to taste; dried oregano, to taste; red pepper flakes, to taste; 64 oz chicken breast (about 7 medium-large breasts); 350 g marinara sauce; 280 g cottage cheese; 70 g Parmigiano-Reggiano cheese, freshly grated

Sheet pan chicken parm combines tender baked chicken breasts with a medley of roasted vegetables, then finishes under the broiler with marinara and cheese for a complete high-protein, low-calorie meal in one pan.

🌍Italian-American 🏷️Sheet pan 🏷️Chicken parm 🏷️Meal prep 🏷️High protein Chicken breast

🏷️

🏷️Roasted vegetables

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TikTok

Total

1h 35m

Servings

7

Difficulty

Easy

Est. Cost

$26–$43

Recipe Source

View original recipe

From TikTok

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TikTok

Ingredients

750 g zucchini, chopped
750 g yellow squash, chopped
750 g sweet potatoes, chopped
250 g carrots, chopped
3 tbsp olive oil
salt, to taste
black pepper, to taste
garlic powder, to taste
dried oregano, to taste
red pepper flakes, to taste
64 oz chicken breast (about 7 medium-large breasts)
350 g marinara sauce
280 g cottage cheese
70 g Parmigiano-Reggiano cheese, freshly grated

14 Ingredients

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Instructions

1
Preheat your oven to 425°F (220°C).
2
In a large bowl, combine the chopped zucchini, yellow squash, sweet potatoes, and carrots.
3
Drizzle with olive oil and season with salt, pepper, garlic powder, dried oregano, and red pepper flakes. Toss well to coat.
4
Spread the seasoned vegetables in a single layer on a large, parchment-lined sheet pan.
5
Bake for 40-50 minutes, then switch the oven to broil and cook for another 5-10 minutes until the vegetables are tender and nicely charred.
6
Remove the roasted vegetables from the sheet pan and set aside.
7
Place the chicken breasts on the same parchment-lined sheet pan. Cover with another piece of parchment paper and pound them to an even thickness.
8
Season the chicken on both sides with salt, pepper, and garlic powder.
9
Bake at 425°F (220°C) for 20-25 minutes, or until the chicken is cooked through.
10
Remove the chicken from the oven. Top each breast with marinara sauce, a dollop of cottage cheese, and a generous amount of freshly grated Parmigiano-Reggiano.
11
Return the pan to the oven and broil until the cheese is melted, bubbly, and lightly browned.
12
Let the chicken rest for a few minutes before slicing.
13
To assemble your meal prep containers, divide the roasted vegetables and sliced chicken parm evenly among 7 containers.

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Tips & Notes

Pro tips

Toss vegetables with oil and seasonings, then arrange in a single layer with space between pieces—this promotes browning and prevents steaming.
Nestle chicken breasts into the vegetable layer, not on top, so they cook surrounded by heat and roast evenly.
Use a meat thermometer to check chicken is 165°F before broiling—this prevents overcooked edges while waiting for the center to finish.
Broil on the middle rack for 2–3 minutes to melt cheese and lightly char the top without burning; watch constantly as broiler heat varies.

Substitutions

Cottage cheese → ricotta or greek yogurt (slightly richer flavor, similar protein)
Zucchini and squash → bell peppers or broccoli florets (faster cooking, swap amounts 1:1)
Marinara → pizza sauce or tomato puree thinned with water (milder acidity, adjust salt)
Sweet potatoes → regular potatoes or parsnips (longer roast time for potatoes, ~40 min total)

Storage & make-ahead

Store in an airtight container for up to 4 days. Reheat in a 350°F oven for 8–10 minutes until warmed through, or microwave individual portions for 2–3 minutes.

Equipment

sheet pan (18×13 inch) · meat thermometer

Common Questions

Can I prep this ahead of time?

Yes. Chop and arrange vegetables and chicken on the sheet pan up to 24 hours ahead, cover, and refrigerate. Add a few extra minutes to the initial bake time if cooking from cold.