Parmesan Chicken with Roasted Cauliflower and Asparagus
This dish features juicy, Parmesan-crusted chicken breasts served with tender roasted cauliflower and asparagus. It’s an easy, one-pan style meal packed with flavor and nutrition, ideal for weeknights or healthy meal prep. The chicken is golden and crispy, the veggies caramelized to perfection, and the seasoning brings out the best in each ingredient.
Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
For the Parmesan Chicken:
2 large boneless, skinless chicken breasts (halved lengthwise to make 4 cutlets)
½ cup grated Parmesan cheese
½ cup panko breadcrumbs
1 tsp garlic powder
1 tsp dried Italian seasoning
Salt and pepper to taste
2 tbsp olive oil (for cooking)
Optional: 1 egg or 2 tbsp Greek yogurt (for coating the chicken)
For the Roasted Vegetables:
1 medium head of cauliflower, cut into florets
1 bunch of asparagus, woody ends trimmed
2 tbsp olive oil
1 tsp garlic powder
½ tsp smoked paprika or chili flakes (optional)
Salt and pepper to taste
Juice of ½ lemon (for finishing)
Instructions
1. Preheat Oven & Prepare Sheet Pan:
Preheat oven to 425°F (220°C).
Line a large baking sheet with parchment paper or foil.
2. Prepare the Vegetables:
Toss cauliflower florets and asparagus separately with olive oil, garlic powder, salt, pepper, and paprika (if using).
Spread cauliflower on one side of the sheet pan (roasts longer).
Roast cauliflower for 10 minutes first before adding asparagus later.
3. Bread the Chicken:
In a bowl, combine Parmesan, panko, garlic powder, Italian seasoning, salt, and pepper.
Optionally, coat chicken in egg or Greek yogurt to help the crust stick.
Press chicken into the Parmesan mixture until well-coated on both sides.
4. Cook the Chicken:
Pan-sear then finish in oven (recommended for crispiness):
Heat 2 tbsp olive oil in a skillet over medium heat.
Sear the chicken for 2–3 minutes per side until golden.
Transfer to the sheet pan next to cauliflower.
OR Oven only:
Place breaded chicken directly on the sheet pan with cauliflower.
5. Add Asparagus & Roast All Together:
After 10 minutes of roasting cauliflower, add asparagus and seared chicken to the pan.
Continue roasting for 15–20 more minutes, until:
Chicken reaches 165°F (75°C)
Cauliflower is tender and golden
Asparagus is crisp-tender
6. Finish & Serve:
Squeeze lemon juice over the veggies and chicken.
Serve hot, optionally topped with more Parmesan or fresh herbs.
Notes
- For extra crispiness, broil the last 2 minutes.
- You can swap asparagus with green beans or broccoli.
- Try Dijon mustard as a coating base for chicken if avoiding eggs.
Tips
Cut chicken evenly: Thinner cutlets cook faster and more evenly.
Don’t overcrowd: Spread everything out on the sheet pan for even roasting.
Meal prep: Great for storing in containers for 3–4 days.
Frequently asked questions FAQs
Q: Can I use chicken thighs?
A: Yes! Boneless, skinless thighs work well — adjust cook time to ensure they reach 165°F.
Q: Can I make it gluten-free?
A: Yes, just use gluten-free breadcrumbs or almond flour in place of panko.
Q: What if I don’t have Parmesan?
A: Use Pecorino Romano or a mix of breadcrumbs with nutritional yeast for a dairy-free version.
Q: Can I air-fry the chicken?
A: Yes! Air fry at 400°F (200°C) for 10–12 minutes, flipping halfway through.
Nutrition Information
Calories: 430
Protein: 40g
Fat: 22g
Carbohydrates: 18g
Fiber: 5g
Sugars: 4g
Sodium: 530mg