High-Protein Keto Parmesan Broccoli + Chicken
Whoever started roasting chicken next to Parmesan broccoli was onto something! This easy one-pan Parmesan Chicken & Broccoli is crispy, cheesy, juicy, and packed with protein. Everything roasts together at 425°F, making it perfect for a quick keto and low-carb dinner with minimal cleanup.
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients
Chicken
- 1½ lb (680 g) boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp Italian seasoning
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- ¼ cup finely grated Parmesan cheese
Parmesan Broccoli
- 5 cups broccoli florets
- 1½ tbsp olive oil
- ½ cup finely grated Parmesan cheese
- 1 tsp garlic powder
- ½ tsp Italian seasoning
- ¼ tsp salt
- ¼ tsp black pepper
- 2 tbsp shredded mozzarella, optional
Optional Finishing
- 1 tbsp fresh lemon juice
- 1 tbsp chopped fresh parsley
- Extra Parmesan for serving
- Red pepper flakes, to taste
Instructions
1. Preheat the Oven
Preheat your oven to 425°F (220°C).
Line a large sheet pan with parchment paper or lightly grease it with cooking spray.
2. Season the Chicken
Pat the chicken breasts dry with paper towels.
Place them in a bowl and add:
- Olive oil
- Garlic powder
- Paprika
- Italian seasoning
- Onion powder
- Salt
- Black pepper
- Parmesan cheese
Rub the seasoning evenly over both sides of the chicken.
For very thick chicken breasts, gently pound them to an even thickness so they cook evenly.
3. Prepare the Parmesan Broccoli
Place the broccoli florets in a large bowl.
Add olive oil, Parmesan, garlic powder, Italian seasoning, salt, and black pepper. Toss thoroughly until the broccoli is evenly coated.
For extra cheesiness, reserve a little Parmesan to sprinkle over the broccoli during the final few minutes of roasting.
4. Arrange Everything on the Pan
Place the seasoned chicken breasts on one side of the sheet pan.
Spread the broccoli around the chicken in a single layer, leaving a little space between the pieces. This helps the broccoli roast instead of steam.
5. Roast
Place the pan in the preheated oven and roast for approximately 20–25 minutes.
The chicken is done when the thickest part reaches 165°F (74°C) on an instant-read thermometer.
If desired, sprinkle the broccoli with mozzarella and extra Parmesan during the final 3–5 minutes of cooking.
For extra crispy broccoli, switch the oven to broil for 1–2 minutes at the end. Watch carefully so the cheese doesn’t burn.
6. Finish and Serve
Remove the pan from the oven and let the chicken rest for 5 minutes before slicing.
Finish with a squeeze of fresh lemon juice, chopped parsley, extra Parmesan, and a pinch of red pepper flakes if desired.
Serve the juicy Parmesan chicken alongside the crispy broccoli.
Tips for Extra-Crispy Broccoli
- Don’t overcrowd the pan.
- Dry the broccoli well before seasoning.
- Cut larger florets into smaller, evenly sized pieces.
- Place the broccoli cut-side down when possible.
- Broil briefly at the end for deeply browned Parmesan edges.
Keto & Low-Carb Notes
This recipe is naturally keto-friendly and low-carb because it uses chicken, broccoli, Parmesan, and olive oil without flour, breadcrumbs, sugar, rice, or other high-carb ingredients.
For the lowest-carb version, use finely grated Parmesan without added starches and check the nutrition label on packaged cheeses.
Approximate Nutrition Per Serving
Will vary depending on the exact ingredients and portion sizes.
- Calories: ~430
- Protein: ~55 g
- Fat: ~20 g
- Total Carbs: ~9 g
- Fiber: ~3 g
- Net Carbs: ~6 g
Why It’s Great for a High-Protein Plan
Each serving provides roughly 50+ grams of protein, while broccoli adds fiber and volume without adding many carbohydrates. It’s filling, simple, and works especially well for high-protein, keto, low-carb, and weight-loss-friendly meal planning.
