Parmesan Chicken & Veggie Bake

Picture this: It’s a busy weeknight, and you’ve just come back from the gym or a long day at work. You want a meal that’s wholesome, packed with flavor, and nutritious—but the thought of spending hours in the kitchen is daunting. That’s where this Parmesan Chicken & Veggie Bake comes in to save the day.

This recipe is a lifesaver for anyone who wants a balanced meal without sacrificing time or taste. With tender, juicy chicken as the protein-packed star, it’s surrounded by a colorful medley of nutrient-rich vegetables like zucchini, broccoli, and cherry tomatoes. Everything is topped with a golden crust of Parmesan and breadcrumbs that crisps up perfectly in the oven.

What’s even better? It’s a one-pan wonder. That means fewer dishes to wash, less hassle, and more time to sit back and enjoy a guilt-free dinner that fuels your body and keeps your fitness goals on track. Whether you’re meal-prepping for the week or cooking for family and friends, this dish is sure to impress—and you don’t need to be a chef to make it!

Parmesan Chicken & Veggie Bake

Recipe by Sunny & Marty

Servings

4

servings

Prep time

15

minutes

Cooking time

30

minutes

Calories

300

kcal

Ingredients

• Chicken Breasts: 4 medium pieces (approx. 1.5 lbs), pounded evenly for consistent cooking

• Zucchini: 1 large, sliced into half-moons

• Cherry Tomatoes: 1 cup, halved

• Bell Peppers: 1 large (any color), sliced into strips

• Broccoli Florets: 1 cup

• Olive Oil: 2 tbsp

• Garlic: 3 cloves, minced

• Salt: 1 tsp

• Black Pepper: 1/2 tsp

• Italian Seasoning: 1 tsp

• Parmesan Cheese: 1 cup, freshly grated

• Breadcrumbs: 1/2 cup (use whole wheat or panko for healthier options)

• Lemon Juice: 1 tbsp (optional, for added brightness)

Instructions:

• Prepare the Chicken
  Preheat your oven to 400°F (200°C). Grease a large baking dish or line it with parchment paper.
  Season the chicken breasts with 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp Italian seasoning. Set aside.
• Prep the Vegetables
  In a large bowl, combine zucchini, cherry tomatoes, bell peppers, and broccoli.
  Drizzle the veggies with olive oil and sprinkle with remaining salt, pepper, and Italian seasoning. Toss to coat evenly.
• Assemble the Dish
  Arrange the seasoned chicken breasts in the center of the baking dish.
  Surround the chicken with the prepared vegetables.
  In a small bowl, mix Parmesan cheese, breadcrumbs, and minced garlic. Sprinkle the mixture generously over the chicken and veggies.
• Bake
  Place the dish in the preheated oven and bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the Parmesan topping is golden brown.
  If needed, broil for 2-3 minutes at the end for extra crispiness.

Nutritional Information:

• Calories: ~320
• Protein: ~40g
• Fat: ~12g
• Fiber: ~3g

Tips for Success:

• Even Cooking: Pound the chicken breasts to an even thickness to avoid undercooking or overcooking.
• Parmesan Upgrade: Use freshly grated Parmesan for the best flavor—it melts and browns beautifully.
• Vegetable Variations: Swap veggies based on what you have—cauliflower, carrots, or asparagus work wonderfully.
• Low-Carb Option: Skip the breadcrumbs for a keto-friendly version.

Plating Suggestions:

Serve hot, garnished with fresh parsley and an optional squeeze of lemon juice for added zest. Pair with a side of quinoa, brown rice, or enjoy as-is for a wholesome, low-carb meal.

This Parmesan Chicken & Veggie Bake is not only easy to make but also a powerhouse of nutrients, making it a go-to dinner for gym-goers and busy families alike. If you try this recipe, don’t forget to save it for later and share it with your fitness buddies. Let us know in the comments how it turned out—your feedback fuels our love for creating healthy, delicious meals!