If your week is busy-busy but you still want lunches that feel like a real meal, this Parmesan Crusted Chicken Meal Prep with Roasted Veggies is the move. It’s crispy on the outside, juicy in the middle, and paired with colorful roasted vegetables that actually stay tasty after a reheat.
Everything bakes on two sheet pans, so you get that “I have my life together” meal-prep energy without a sink full of dishes. Let’s do it.
Why You’ll Love This
You get big flavor with simple ingredients: a crunchy Parmesan coating, tender chicken, and caramelized veggies. It’s high-protein, easy to portion into containers, and it reheats like a champ—aka ideal for meal prep.
Ingredients
- 4 boneless, skinless chicken breasts (or 6 small chicken cutlets)
- 2 cups broccoli florets
- 2 bell peppers, sliced (any colors)
- 1 medium zucchini, sliced into half-moons
- 1 red onion, cut into wedges
- 3 tablespoons olive oil, divided
- 1 teaspoon kosher salt, plus more to taste
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika (optional but cute)
- 2/3 cup grated Parmesan (the fine kind works best for crust)
- 1/2 cup panko breadcrumbs
- 1 large egg
- 1 tablespoon Dijon mustard
- Cooking spray or a little extra oil for the pan
- Optional for serving: lemon wedges, chopped parsley, or a drizzle of balsamic glaze
How to Make It
- Preheat your oven to 425°F. Line two sheet pans with parchment paper for easy cleanup. Lightly spray or oil one pan (this is your chicken pan).
- Prep the veggies: add broccoli, bell peppers, zucchini, and red onion to the second sheet pan. Drizzle with 2 tablespoons olive oil, then season with 1/2 teaspoon salt, 1/2 teaspoon pepper, and 1/2 teaspoon garlic powder. Toss and spread into an even layer.
- Make the Parmesan coating: in a shallow bowl, mix Parmesan, panko, Italian seasoning, remaining 1/2 teaspoon garlic powder, and smoked paprika (if using).
- Make the “glue”: in another bowl, whisk the egg with Dijon mustard and 1 tablespoon olive oil. This helps the crust stick and keeps the chicken juicy.
- Prep the chicken: if your chicken breasts are thick, slice them horizontally into cutlets or gently pound to an even thickness (about 1/2 inch). Season both sides with the remaining 1/2 teaspoon salt.
- Coat the chicken: dip each piece into the egg mixture, let the excess drip off, then press into the Parmesan-panko mix on both sides. Place on the oiled chicken sheet pan.
- Bake: put both sheet pans in the oven. Bake for 18–22 minutes, flipping the veggies halfway through. The chicken is done when it hits 165°F internal temp and the crust is golden.
- Optional crisp-up: if you want extra crunch, broil the chicken for 1–2 minutes at the end—watch closely so it doesn’t go from golden to “oops.”
- Cool and portion: let everything rest 5 minutes, then divide into 4 meal prep containers. Finish with lemon, parsley, or balsamic glaze if you’re feeling fancy.
Tips for the Best Results
- Go for cutlets: thinner, even pieces cook faster and stay juicy while the crust gets crispy.
- Don’t overcrowd the veggies: if they’re piled up, they steam. Spread them out so they roast and get those browned edges.
- Use finely grated Parmesan for the crust: it melts into the breadcrumbs and creates that cohesive “crunch layer.”
- Press the coating in firmly: especially along the edges, where crust likes to slip off.
- Check chicken temp early: ovens vary. Pull at 165°F and let carryover heat do the rest.
- Rotate pans halfway: top racks run hotter in most ovens, so swapping helps everything cook evenly.
Variations
- Swap the veggies: try Brussels sprouts, asparagus, green beans, or cauliflower. Just cut to similar sizes so they roast evenly.
- Make it spicy: add 1/4–1/2 teaspoon crushed red pepper to the Parmesan coating.
- Gluten-free: use gluten-free panko (or crushed gluten-free crackers) and double-check your Parmesan.
- More carbs for longer days: add roasted baby potatoes on the veggie pan, or serve with cooked rice, quinoa, or pasta.
- Different protein: this method works with pork cutlets, turkey cutlets, or even firm tofu (press it well and bake until crisp).
Storage & Reheating
Store portions in airtight containers in the fridge for up to 4 days. Reheat in the microwave for 60–90 seconds, but for the crispiest chicken, use an air fryer at 375°F for 4–6 minutes or the oven at 400°F for about 8–10 minutes until warmed through.
FAQ
How do I keep the Parmesan crust from getting soggy in meal prep?
Let the chicken cool before sealing containers (steam = soggy crust). For reheating, use an air fryer or oven when you can—it brings the crunch back way better than the microwave.
Can I bake the chicken and veggies on one sheet pan?
You can, but it’s easier to get crispy chicken and properly roasted veggies on two pans. If you only have one, start the veggies first for 10 minutes, then push them to the sides and add the chicken in the center.
What’s the best way to make this with thick chicken breasts?
Slice them into cutlets or pound them to an even thickness. Thick pieces take longer, which can over-brown the crust before the inside is fully cooked.
Can I freeze this Parmesan Crusted Chicken Meal Prep?
You can freeze it, but the crust won’t be quite as crispy after thawing. Freeze chicken and veggies in separate freezer-safe containers for up to 2 months, thaw overnight in the fridge, then reheat in the oven or air fryer to improve texture.
What sauces go well with Parmesan crusted chicken and roasted veggies?
Keep it simple with lemon juice, or go saucy with marinara, pesto, garlic aioli, or a yogurt-based ranch. If you’re meal prepping, pack sauce on the side so the crust stays crunchy.