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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.



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 egg

2 tbsp salted butter

3 cloves garlic

Juice of 1/2 a lemon


To begin, preheat the oven to 425°F.

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.

In the meantime, start prepping the chicken. Clean your chicken breasts and pat them dry.

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.

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. 

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. 

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.

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.

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!


  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Category: Mealprep

Keywords: Chicken and vegetables mealprep, low carb parmesan chicken

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