Sheet Pan Chicken Parm Meal Prep

Ingredients

• 4 lb Chicken Breast (about 7 large breasts, pounded to even thickness)
• 2 medium Zucchini (cut into ½‑inch half‑moon slices)
• 2 medium Sweet Potato (peeled and cubed ½‑inch)
• 2 large Carrot (peeled and cut into ½‑inch sticks)
• 2 tbsp Olive Oil (extra‑virgin, for tossing veg)
• 1 tsp Salt (kosher or sea salt)
• ½ tsp Black Pepper (freshly ground)
• 1 tsp Garlic Powder (or 2 minced garlic cloves)
• 2 cup Marinara Sauce (store‑bought or homemade, no added sugar)
• 1 cup Cottage Cheese (low‑fat)
• 1 cup Parmesan Cheese (freshly grated Parmigiano‑Reggiano)

Instructions

1. Prepare Vegetables and Chicken

   Preheat the oven to 425°F. Wash and cut the zucchini, sweet potatoes, and carrots as described. Place them in a mixing bowl, drizzle with olive oil, and season with salt, pepper, and garlic powder. Toss to coat. Meanwhile, place the chicken breasts on a cutting board, cover with plastic wrap and pound with a meat mallet until about ½‑inch thick.

   Time: PT20M

2. Roast Vegetables

   Spread the seasoned vegetables in a single layer on one side of the sheet pan. Roast in the preheated oven for 25 minutes, stirring halfway through.

   Time: PT25M

   Temperature: 425°F

3. Broil Vegetables for Char

   Switch the oven to broil. Broil the vegetables for about 5 minutes, or until the edges are lightly charred. Remove and set aside.

   Time: PT5M

   Temperature: Broil

4. Bake Chicken

   On the empty side of the same sheet pan, arrange the flattened chicken breasts. Season with a little more salt, pepper, and garlic powder. Bake at 400°F for 20 minutes, or until the internal temperature reaches 165°F.

   Time: PT20M

   Temperature: 400°F

5. Add Sauce, Cheese and Broil

   Remove the pan from the oven. Spoon marinara sauce over each chicken breast, then dollop cottage cheese and sprinkle generously with grated Parmesan. Return the pan to the broiler for 5 minutes, or until the cheese is golden and bubbling.

   Time: PT5M

   Temperature: Broil

6. Portion and Store

   Divide the chicken and roasted vegetables into seven meal‑prep containers, keeping the cheese‑topped chicken on top of the veg. Let cool for 10 minutes before sealing.

   Time: PT5M

Nutrition Facts

Calories

570

Protein

66 g

Carbohydrates

30 g

Fat

20 g

Fiber

5 g