Easy Parmesan Chicken & Vegetables Meal Prep

This post is done in partnership with Rubbermaid. However, all thoughts and opinions are my own. Collaborations like this allows me to continue providing you with delicious and simple recipes. Thank you for you continued support of Clean Foodie Cravings. Click here to grab your TakeAlongs Meal Prep Containers!

In my opinion, choosing healthier meals always comes down to accessibility. Having access to healthy ingredients is definitely one part of it. But turning those ingredients into healthy meals that are readily available is the best way to stay on track. Easy and tasty recipes like this Parmesan Chicken & Vegetables make for the perfect meal prep solution.

For me, meal prepping is an essential part of maintaining a healthy lifestyle. There are some weeks when I’ll only prep a few different proteins ahead of time. That way I can pair them with different sides or use them in taco bowls or salads throughout the week. Then there are other times when I prepare full meals and store them in my TakeAlongs Meal Prep Containers from Rubbermaid.

Rubbermaid’s TakeAlongs Meal Prep Containers make the prefect go to for all your meal prep needs. TakeAlongs Meal Prep Containers are BPA-free, microwave safe (reheat only), dishwasher safe (top rack), freezer safe and my favorite, they are stackable so you can stay organized and clutter-free.

Another reason I’m totally into Rubbermaid’s TakeAlongs Meal Prep Containers is because they come in multiple sizes and colors. Now baby you know I am the queen of aesthetics so obviously I love that you can choose the containers that suit the vibe of your home. Help your healthy habits click with Rubbermaid TakeAlongs Meal Prep Containers!


This recipe is so low key, yet so yummy and simple to make. As with many of my recipes, it’s also easily customizable. For example, the recipe calls for 2 bags of frozen mixed vegetables. But, if you have a good amount of fresh veggies on hand, this is a great way to use them before they start to turn. You are also free to use whatever mixture of vegetables you and your family enjoy. Don’t feel restricted. Have fun by using your favorite vegetables. And instead of cauliflower rice, you can simply use white rice.

Speaking of having fun in the kitchen, don’t forget to use your Rubbermaid TakeAlongs Meal Prep Containers the next time you prep meals for a busy week ahead.

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Let’s Get Cooking

Let’s Get Cooking

Easy Parmesan Chicken & Vegetables Meal prep

A simple, yet incredibly delicious and hearty meal. Chicken breasts crusted with Parmesan cheese, cooked to perfection, and then dusted with a lemon garlic sauce. Serve with simple roasted vegetables and cauliflower rice.
A simple, yet incredibly delicious and hearty meal. Chicken breasts crusted with Parmesan cheese, cooked to perfection, and then dusted with a lemon garlic sauce. Serve with simple roasted vegetables and cauliflower rice.
Prep Time:10 mins
Cook Time:25 mins
Total Time:35 mins


  • 2

    10-ounce bags of frozen mixed vegetables

  • 4

    tbsp olive oil, divided

  • 2

    tsp Italian seasoning

  • Salt and pepper

  • 1

    lb boneless, skinless chicken breasts or 2 6-ounce breasts

  • 1

    tbsp arrowroot flour

  • 1

    cup grated Parmesan cheese

  • 2

    tbsp freshly chopped parsley leaves, divided

  • 1/2

    tsp crushed red pepper flakes

  • 1


  • 2

    tbsp salted butter

  • 3

    cloves garlic

  • Juice of 1/2 a lemon


  1. To begin, preheat the oven to 425°F.
  2. Now, scatter the frozen vegetables on a large sheet pan. Add 2 tablespoons of olive oil, 2 teaspoons of Italian seasoning and a couple pinches of salt and pepper over the vegetables. Toss the vegetables to coat and spread into a single layer. Transfer the sheet pan to the preheated oven and roast for 15-18 minutes.
  3. In the meantime, start prepping the chicken. Clean your chicken breasts and pat them dry.
  4. Now, butterfly the chicken breasts. To butterfly your chicken breast, place the breast on a cutting board, place on hand on top of the chicken breast and with a sharp knife, slice through the middle of the chicken breast. Repeat with the other breast. Now, you should have 4 thinner pieces of chicken breast. Season the breasts with a few pinches of salt and pepper on both sides and set them aside.
  5. Now, add the arrowroot flour, cheese, 1 tablespoon of parsley and crushed red pepper flakes to a shallow bowl or plate and stir to combine. Crack the egg in another shallow bowl and whisk.
  6. To coat the chicken pieces, dip the chicken in the egg, then gently press the chicken into the parmesan cheese mixture to coat both sides. Shake off the excess cheese and set the coated chicken on a plate lined with parchment paper.
  7. Now, heat a large skillet over medium-high heat and add the remaining 2 tablespoons of olive oil to the pan. Gently add the coated chicken breast pieces to the pan and sear for 3-5 minutes or until the crust is brown and easy to flip. Flip the chicken and continue to sear for another 3 minutes on the other side. Transfer the chicken to a plate and set aside.
  8. To make the garlic sauce, lower the heat to medium and add the butter to the same pan you just cooked the chicken in. When the butter melts, add the garlic to the pan, stir and cook for about a minute. Add the lemon juice and the remaining tablespoon of parsley and stir. Remove the sauce from the heat and set it aside.
  9. To store your prepped meal, add an equal amount of the roasted veggies to the smaller side of 4 Rubbermaid divided rectangle Take Alongs meal prep containers. Now, add an equal amount of white rice or cauliflower rice (for my low-carb girlies) to the larger side of container and add a piece of chicken on top of the rice. Then drizzle an equal amount of the garlic butter sauce on top of each piece of chicken. Allow the meal to cool a bit, add the lids on the containers and store in the fridge until you are ready to eat!

Nutrition Facts

Serves 4
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What do you think of this recipe?

Super easy and great dinner! I needed something easy to make that the kids would like…made it with cauliflower mash and it was a hit. I really liked the veggies too.