Dry chicken? Never heard of her. This Garlic Parmesan Chicken is crispy, cheesy, and packed with flavor. No sad, rubbery meal prep here—it’s a golden, flavor-packed masterpiece with high-protein, low-effort energy. The golden Parmesan crust? Perfection. The roasted broccoli? The ideal crispy sidekick. And with 64g of protein per serving, Yeah, you’ll be making this one again.
Garlic Parmesan Chicken
Equipment
Ingredients
For the Chicken:
- 2 lbs chicken breasts
- 2 tbsp olive oil
- 1 cup grated Parmesan cheese
- 1 tbsp garlic powder
- ½ tbsp onion powder
- ½ tbsp dried oregano
- ½ tsp salt
- ½ tsp black pepper
- 1 tsp paprika
- ¼ cup lemon juice
- 2 tbsp olive oil for cooking
For the Roasted Broccoli:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- 1 tbsp garlic powder
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp red pepper flakes optional
For the Rice:
- 1 cup jasmine rice
- 1 tbsp rice vinegar
Instructions
Prep the Chicken:
- Preheat oven to 400°F.
- In a bowl, mix Parmesan, garlic powder, onion powder, oregano, salt, pepper, and paprika.1 cup grated Parmesan cheese, 1 tbsp garlic powder, ½ tbsp onion powder, ½ tbsp dried oregano, ½ tsp salt, ½ tsp black pepper, 1 tsp paprika
- Pat chicken breasts dry and pound to an even thickness if needed.2 lbs chicken breasts
- Thoroughly mix chicken with olive oil and lemon juice, then coat evenly in the Parmesan mixture.2 tbsp olive oil, ¼ cup lemon juice
Prepare the Rice:
- Rinse the rice under cold water until the water runs clear.1 cup jasmine rice
- Cook rice following your preferred method. I love my rice cooker! Add rice vinegar for extra flavor, if desired.1 tbsp rice vinegar
Roast the Broccoli:
- Mix broccoli with olive oil and season with salt, pepper, garlic powder, and red pepper flakes.1 tbsp olive oil, 1 tbsp garlic powder, ½ tsp salt, ½ tsp black pepper, ½ tsp red pepper flakes, 1.5 lbs broccoli florets
- Arrange seasoned broccoli on a separate baking sheet.
- Bake for 15-20 minutes, tossing halfway through, until tender and slightly crispy.
Sear & Roast the Chicken:
- Heat a large skillet over medium-high heat & add 2 tbsp olive oil2 tbsp olive oil
- Sear chicken for 2-3 minutes per side until golden brown.
- Transfer to a baking sheet and drizzle with melted butter.
- Bake for 12-15 minutes or until internal temperature reaches 165°F.
Assemble & Serve:
- Divide cooked rice evenly among four meal prep containers.
- Add 1/4 of the garlic parmesan chicken on top of the bed of rice.
- Serve with roasted broccoli on the side.
Nutrition
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👉 Meaningful Macros – Garlic Parmesan Chicken in MyFitnessPal.
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🔥 Why You’ll Love This Garlic Parmesan Chicken
This isn’t your average meal prep chicken—crispy, juicy, and packed with bold flavor.
✅ Parmesan-crusted chicken with a garlicky, herby kick
✅ Served with fluffy jasmine rice & crispy roasted broccoli
✅ High-protein meal prep with 64g protein per serving
✅ Simple ingredients, maximum flavor
💥 Ingredient Substitutions & Customizations
💥 Make it leaner – Use chicken tenders instead of whole breasts.
💥 Lower-carb option – Swap rice for cauliflower rice or mashed roasted garlic cauliflower.
💥 More flavor? – Add a dash of red pepper flakes or smoked paprika.
💥 Dairy-free version – Use nutritional yeast instead of Parmesan.
💥 Crispier crust? – Mix in a bit of panko breadcrumbs with the Parmesan.
🔥 Expert Tips for Perfect Garlic Parmesan Chicken
🔥 Press the Parmesan coating firmly – Ensures the best crust.
🔥 Use a hot skillet – Helps create that golden-brown sear.
🔥 Don’t skip the lemon juice – Brightens up the entire dish.
🔥 Meal-prep friendly – Stores well for up to 4 days in the fridge or 3 months in the freezer.
🥡 Serving Suggestions & Storage Tips
🥡 Storage: Keep in airtight containers for up to 4 days in the fridge.
🔥 Reheating: Microwave in 90-second intervals, stirring in between.
🍽️ Pair it with: A side of roasted potatoes or a fresh arugula salad.
🌿 Garnish ideas: Fresh parsley, lemon wedges, or extra grated Parmesan.
🌿 Optional Garnishes
🌿 Chopped fresh parsley
🍋 Lemon wedges for brightness
🧀 Extra grated Parmesan