Garlic Parmesan Sheet-Pan Chicken & Broccoli is a simple, high-protein dinner that brings together juicy chicken, crisp-tender broccoli, and a buttery garlic-Parmesan coating—all on a single pan. With just a few everyday ingredients and minimal prep, this low-carb meal goes from oven to table in around 30 minutes, making it perfect for busy weeknights and meal prep alike.
Sheet-pan chicken dinners keep trending because they combine big flavor with almost no cleanup. Everything bakes together on one tray, so you can season, roast, and serve without juggling multiple pans on the stove. This recipe takes that convenience and layers in classic garlic-Parmesan flavors that perform especially well in “high protein” and “keto sheet pan” searches on Pinterest.
Unlike many sheet-pan recipes that rely on potatoes or breaded chicken, this version stays low in carbs by focusing on cubed chicken breast and broccoli florets. A quick garlic butter and Parmesan mixture coats each piece so you still get that indulgent, cheesy feel while keeping the recipe aligned with keto and low-carb macros.
Why this sheet-pan recipe works so well on keto
For low-carb eaters, the goal is to build meals around protein, non-starchy vegetables, and quality fats. Garlic Parmesan Sheet-Pan Chicken & Broccoli hits that formula exactly:
- The protein comes from lean chicken breast, which is easy to portion and track.
- The veggies come from broccoli, which roasts beautifully and holds up well for meal prep.
- The fat and flavor come from garlic butter and Parmesan cheese, delivering richness without the need for breading or sugary sauces.
Because everything cooks at a relatively high oven temperature, the chicken browns nicely and the broccoli edges caramelize slightly, giving each bite more depth of flavor than a simple boiled or steamed dinner.
Ingredients you’ll need
This recipe is intentionally simple and uses pantry and fridge staples.
- Chicken:
- 2 large chicken breasts, cut into cubes or bite-sized strips
- Vegetables:
- 12 oz broccoli florets, chopped into small, even pieces
- Optional: a small sliced white or red onion for extra flavor
- Garlic Parmesan coating:
- 4 tbsp butter, melted (or a mix of butter and olive oil)
- 2–3 tsp minced garlic (or more to taste)
- ½ cup grated Parmesan cheese
- 2 tbsp chopped parsley or Italian seasoning
- 1 tsp red pepper flakes (optional for heat)
- Salt and black pepper to taste
The combination of melted butter, garlic, Parmesan, and herbs mirrors popular viral sheet-pan recipes shared in keto communities. Using real grated Parmesan (not just powdered) helps the coating cling and brown nicely in the oven.
Step-by-step instructions
1. Preheat and prep the pan
Preheat your oven to around 400–425°F (200–220°C). Line a rimmed baking sheet with parchment paper or lightly oil it to prevent sticking. A rimmed pan helps keep juices contained and encourages better roasting.
2. Prep chicken and broccoli
Pat chicken pieces dry with paper towels so they brown instead of steaming. Add cubed chicken to a large bowl. Add chopped broccoli florets and sliced onion if using. Keeping everything in one bowl makes it easy to coat evenly.
Season lightly with salt and pepper to start, understanding that Parmesan and butter will add more saltiness later.
3. Make the garlic Parmesan butter
In a small bowl, whisk together melted butter, minced garlic, red pepper flakes (if using), chopped parsley or Italian seasoning, and most of the grated Parmesan. The mixture should be pourable but thick enough to cling to the chicken and broccoli.
Taste a tiny bit and adjust garlic, herbs, or seasoning as needed.
4. Coat everything and spread on the sheet pan
Pour the garlic Parmesan butter over the bowl of chicken and broccoli. Toss well until all pieces are coated—using your hands or a large spoon works best to ensure even coverage.
Transfer the mixture to the prepared baking sheet and spread into a single layer, avoiding overlap as much as possible. Crowding can cause steaming instead of roasting, so use a large pan or two smaller ones if necessary.
5. Roast until browned and cooked through
Place the sheet pan in the preheated oven and roast for about 20–25 minutes, tossing halfway through to promote even browning. The chicken should reach a safe internal temperature and the broccoli should be tender with lightly crisped edges.
If you want extra color, you can broil for 1–2 minutes at the end, watching closely to avoid burning the Parmesan.
6. Finish with extra Parmesan and herbs
Once out of the oven, sprinkle the remaining Parmesan over the hot chicken and broccoli and add a bit more chopped parsley for freshness. A quick toss on the hot pan helps melt the last bit of cheese and distribute flavors.
Serve immediately, or let cool slightly before portioning into meal prep containers.
Flavor variations and add-ins
One reason sheet-pan recipes stay popular is how easy it is to adapt them. A few quick variations for your readers:
- Lemon garlic version: Add fresh lemon juice and zest to the garlic butter for a brighter flavor profile.
- Italian twist: Add cherry tomatoes and finish with a few olives for a more Mediterranean feel.
- Spicy version: Increase red pepper flakes or drizzle with a little hot sauce before serving.
These options give you room for future related content like “Lemon Garlic Sheet-Pan Chicken & Broccoli” or “Mediterranean Sheet-Pan Chicken Bowls,” all using a similar base technique.
How to serve and pair
Garlic Parmesan Sheet-Pan Chicken & Broccoli is substantial enough to serve on its own, but you can suggest a few serving ideas that align with different reader goals.
- Strict keto: Serve as-is, or with a small side of extra non-starchy veggies like roasted cauliflower or a simple green salad.
- Low-carb but not strict keto: Add a small side of mashed cauliflower, cauliflower rice, or a light portion of roasted root veggies for family members who are not fully keto.
- Meal prep bowls: Portion chicken and broccoli into containers with a lemon wedge and a small container of ranch or garlic sauce for drizzling.
Encouraging readers to use this recipe as a base for bowls or mixed plates helps your content fit multiple use cases—dinners, lunches, and meal prep.
Meal prep, storage, and reheating
This recipe fits perfectly into a high-protein meal prep plan.
- Fridge: Store cooled portions in airtight containers for 3–4 days. Reheat gently in the microwave or in an air fryer/oven until heated through; the latter helps re-crisp the edges.
- Freezer: While chicken and broccoli can be frozen, texture is best when eaten fresh or from the fridge; if freezing, reheat in the oven to maintain better structure.
Because the macros skew high-protein and low-carb, this dish is especially useful for readers focused on fat loss, recomposition, or post-workout meals.
