Sheet Pan Chicken and Zucchini: Your Ultimate Guide to a Crispy, Flavorful One-Pan Meal
Welcome to your new favorite weeknight dinner! Our incredible Sheet Pan Chicken and Zucchini recipe masterfully combines succulent, crispy Parmesan chicken tenders with tender, perfectly seasoned zucchini. The magic? It all comes together effortlessly on a single sheet pan, promising minimal cleanup and maximum flavor. And don’t even think about skipping the star of the show – our ridiculously easy, 3-ingredient dipping sauce that elevates every bite. This isn’t just a meal; it’s a culinary experience designed for speed, health, and undeniable deliciousness.
Author’s Note
Crispy Chicken + BBQ Mustard = Game Over! The Irresistible One-Pan Duo.
As a huge fan of sheet pan meals, I’ve experimented with countless variations over the years. This particular recipe for Sheet Pan Chicken and Zucchini came to life during a bountiful zucchini season in my garden, when I was desperately seeking a quick and delicious way to use up the harvest. What started as a simple experiment quickly transformed into one of those unforgettable dishes that lingers in your thoughts long after the last bite.
What makes this recipe truly stand out? The chicken, for starters, achieves an unbelievable crispiness that rivals fried versions, thanks to a clever breading technique. The zucchini isn’t just an afterthought; it’s perfectly seasoned and develops a slightly cheesy, crunchy coating, making it a star in its own right. But the true magic happens when you pair these two with the dipping sauce. This sweet and savory honey BBQ mustard concoction surprisingly complements both the chicken and zucchini, creating a harmonious flavor profile that’s simply addictive. Best of all, it requires just three simple ingredients, proving that extraordinary flavor doesn’t have to be complicated.
This meal isn’t just about convenience; it’s about crafting a satisfying, wholesome dinner that tastes like you spent hours in the kitchen, when in reality, it’s ready in under an hour. It’s perfect for busy weeknights, meal prepping, or when you just crave something comforting yet light. Get ready to add this crispy chicken and zucchini delight to your regular rotation!
Ingredients for Sheet Pan Chicken and Zucchini
Crafting this flavorful Sheet Pan Chicken and Zucchini dish starts with selecting the right ingredients. Below, we dive into the key components and offer helpful tips or suitable swaps to ensure your meal is nothing short of perfect. The full, detailed recipe can be found at the bottom of this page, but here’s a closer look at what makes this dish shine.
| Ingredient | Tip or Swap for Best Results |
|---|---|
| Chicken Tenderloins | For an equally delicious result, you can swap these with boneless, skinless chicken breasts. Simply slice them into uniform 1¼-inch thick strips to ensure even cooking and a tender bite. |
| Parmesan Cheese | This is where quality truly matters! Always opt for freshly grated Parmesan cheese from a block. Its superior flavor and texture will make a significant difference in the crispiness and taste of your chicken. Avoid the pre-grated, canned varieties, which often contain anti-caking agents and lack the vibrant taste. |
| Panko Breadcrumbs | Panko breadcrumbs are essential for achieving that signature extra crispy coating. Their flaky texture provides a lighter, crunchier crust compared to standard breadcrumbs. If you need a gluten-free option, readily available gluten-free panko works wonderfully. For an even deeper crispiness and golden hue, consider toasting them lightly in a dry pan before coating your chicken. |
| Zucchini | The key to evenly roasted zucchini is consistency. Cut your zucchini into pieces of similar size and thickness. This ensures they cook uniformly and reach that perfect crisp-tender texture at the same time as the chicken. Remember, overcrowding the pan will lead to steamed, rather than roasted, zucchini, so ensure ample space between pieces. |
| Coleslaw Dressing | This might seem like an unconventional sauce ingredient, but it’s the secret to our incredible 3-ingredient dipping sauce! If you don’t have prepared coleslaw dressing on hand, don’t worry. You can easily make a homemade version using a simple recipe like this one, or check the recipe notes for a quick homemade alternative for the dipping sauce. |
| Olive Oil | A good quality olive oil helps the zucchini roast beautifully, allowing the seasonings to adhere and creating a lovely golden-brown finish. |
| Spices (Garlic Powder, Paprika, Italian Seasoning, Dried Parsley, Salt, Pepper, Dried Basil, Onion Powder) | This custom blend delivers a robust and aromatic flavor to both the chicken and zucchini. Feel free to adjust quantities to your personal preference, or add a pinch of cayenne for a subtle kick. |
| Mayonnaise, Flour, Egg, Dijon Mustard | These ingredients form the base of our “wet batter” for the chicken, helping the panko and Parmesan adhere and contributing to the tender, flavorful interior. Dijon mustard adds a subtle tang that complements the chicken beautifully. |
How to Make Sheet Pan Chicken and Zucchini: A Step-by-Step Guide
Creating this delicious and easy Sheet Pan Chicken and Zucchini dinner is simpler than you think. Follow these clear steps to achieve perfectly crispy chicken and tender, flavorful zucchini, all cooked on one pan. Get ready to impress with minimal effort!
- Prepare Your Workspace and Seasonings: Preheat your oven to a robust 400°F (200°C). Grab a large sheet pan (ideally 15×21 inches) and an oven-safe wire cooling rack. Generously spray the cooling rack with cooking spray to prevent sticking, then set it aside. In a small bowl, combine all your dried spices – dried parsley, Italian seasoning, garlic powder, paprika, salt, pepper, dried basil, and onion powder. Mix them well. Remove 1 tablespoon of this spice blend and set it aside; this will be used for the zucchini.
- Prep the Chicken and Wet Batter: Pat the chicken tenderloins thoroughly dry with paper towels to ensure maximum crispiness. Trim any excess fat and remove tendons. In a separate shallow bowl, whisk together the mayonnaise, all-purpose flour, egg, Dijon-style mustard, and the *remaining* spice blend until smooth and well combined. This is your flavorful wet batter.
- Breading the Chicken: In another shallow bowl, combine 1 cup (70g) of panko breadcrumbs with 1 cup of freshly grated Parmesan cheese. Toss to combine thoroughly. Using tongs, dip each chicken tenderloin into the wet batter, ensuring it’s generously and evenly coated on all sides. Allow any excess batter to drip off, then transfer the battered tender to the panko-Parmesan mixture. Press the breading firmly onto all surfaces of the chicken until fully coated. Repeat this process for all chicken tenders. You should use most of the breading for a thick, crispy crust. Arrange the breaded chicken tenders on the prepared, greased cooling rack. If you have any leftover breading, gently press it onto the chicken tenders. Finish by generously spraying one side of the breaded tenders with cooking spray.
- Prepare the Zucchini: Wash and trim your zucchini. Cut them into 3-inch coins, then halve each coin, and finally cut them into wedges (aim for 4-6 wedges per coin, depending on the zucchini’s width). Place the zucchini wedges directly onto the large sheet pan. Drizzle them with olive oil and sprinkle with the 1 tablespoon of reserved spice blend. Toss with your hands until the zucchini is well coated with oil and seasoning.
- Arrange and Bake for the First Round: Once the zucchini is seasoned, move it to create space in the center of the sheet pan for the cooling rack. Carefully place the cooling rack with the breaded chicken tenders onto the sheet pan, making sure the zucchini is spread evenly around the chicken. It’s crucial that the zucchini pieces have plenty of room and are not overlapping; overcrowding will cause them to steam instead of roast, resulting in a soggy texture. Place the sheet pan in the center of your preheated oven. Bake for 10 minutes.
- Flip, Toss, and Finish Baking: After 10 minutes, remove the sheet pan from the oven. Carefully flip each chicken tender to the other side. Generously spray the newly exposed side with cooking spray. Gently toss the zucchini wedges to ensure even browning. Return the sheet pan to the oven and continue baking for another 7–10 minutes, or until the chicken reaches an internal temperature of 160°F (71°C) when checked with a digital meat thermometer. The carryover heat will bring it to the safe consumption temperature of 165°F (74°C). The zucchini should be crisp-tender and slightly caramelized.
- Final Adjustments and Serving: Once the chicken is done, remove the sheet pan from the oven. If the chicken is perfectly cooked but the zucchini needs a few more minutes to crisp up, carefully remove the cooling rack with the chicken and return the zucchini to the oven to roast for an additional 2-5 minutes. Taste the chicken and zucchini; if desired, add a light sprinkle of salt to enhance the flavors. For the zucchini, remove the cooling rack with chicken and add the remaining ¼ cup of Parmesan cheese directly onto the hot zucchini on the tray. Toss the zucchini with the Parmesan and any fallen panko breading from the chicken to create an extra layer of cheesy crispiness. Serve immediately with the prepared dipping sauce.
Quick Tip: Ensuring Perfectly Cooked Chicken
Achieving perfectly cooked chicken without overcooking can be tricky. To take out all the guesswork and ensure your chicken is safe and juicy, I highly recommend using a digital meat thermometer. Simply insert the thermometer into the thickest part of the chicken (avoiding bone). Once the chicken registers 165°F (74°C), it is safe to consume and will be wonderfully tender. This simple tool is a game-changer for any home cook!
How to Get Crispy Baked Chicken Tenders Every Time
Many people struggle to get truly crispy baked chicken without resorting to deep-frying. With these tried-and-true techniques, your Sheet Pan Chicken and Zucchini tenders will come out beautifully golden and crunchy, making deep-frying a thing of the past. These tips make all the difference:
- Embrace Panko Breadcrumbs: This is arguably the most crucial tip. Panko breadcrumbs are specifically designed to deliver a superior crispness. Their larger, flakier texture absorbs less oil and creates a much lighter, crunchier coating than regular breadcrumbs.
- Incorporate Parmesan Cheese into the Breading: Adding freshly grated Parmesan to your breading mixture isn’t just for flavor; it actively contributes to the crispiness. As it bakes in the oven, Parmesan cheese renders and crisps up beautifully, forming a delicious, golden-brown crust.
- Generously Spray with Cooking Spray: Before baking, a good coating of cooking spray on your breaded chicken is key. This helps the panko and Parmesan toast and crisp up evenly, mimicking the browning effect of oil in a fryer, and also prevents the coating from sticking to the rack.
- Bake on a Wire Rack Over a Sheet Pan: This technique is a game-changer for achieving all-around crispiness. Placing the chicken on an oven-safe wire rack set over your sheet pan allows hot air to circulate completely around each tender. This means both the top and bottom of the chicken crisp up simultaneously, eliminating soggy bottoms and ensuring a consistently crunchy texture.
Quick Tip: Dipping Sauce Perfection
The easy 3-ingredient dipping sauce is a revelation! It perfectly balances sweet, tangy, and savory notes, making it an ideal companion for both the crispy chicken and the tender zucchini. If you prefer to make your sauce from scratch or can’t find prepared coleslaw dressing, don’t worry. I’ve included a similar, slightly more complex (but still simple!) 5-ingredient homemade sauce recipe in the notes section of this Sheet Pan Chicken and Zucchini recipe. It’s incredibly tasty and worth the extra couple of minutes!
Essential Tools for Your Sheet Pan Chicken and Zucchini Recipe
Having the right kitchen tools can make preparing this Sheet Pan Chicken and Zucchini recipe even easier and more efficient. Here are the products I highly recommend for achieving the best results:
- Cooking Spray: An absolute must-have for this recipe! A good quality cooking spray ensures your breaded chicken gets that beautiful, even browning and incredible crispness while preventing it from sticking to the wire rack.
- Large 15×21-inch Sheet Pan: This generous size is perfect for accommodating both the chicken (on a cooling rack) and the zucchini all on one pan without overcrowding. If you don’t have a pan this large, simply use two smaller sheet pans to ensure everything cooks evenly and crisps up properly.
- Metal Spatula: A sturdy metal spatula is invaluable for carefully flipping the chicken tenders mid-bake and for easily tossing the zucchini to ensure all sides get beautifully roasted and seasoned.
- Oven-Safe Cooling Rack: This is a secret weapon for crispy chicken! Ensure you have an oven-safe cooling rack that fits inside your sheet pan. Baking the chicken on a rack allows heat to circulate freely around all sides, guaranteeing an incredibly crispy exterior.
Storage Tips for Sheet Pan Chicken and Zucchini
Sheet Pan Chicken and Zucchini Storage and Meal Prep
For the absolute best taste and texture, this Sheet Pan Chicken and Zucchini recipe is truly at its peak when enjoyed fresh, right out of the oven. The crispy chicken tenders, in particular, tend to lose their signature crunch when stored. Therefore, I highly recommend preparing only the amount you plan to eat in a single meal or on the same day to savor it at its finest.
If you are looking to prep ahead, the key is to separate the wet and dry components. You can mix your seasoning blend and prepare your wet batter in advance. For the chicken, slice it and have it ready. The zucchini can be cut and stored. However, it’s crucial to wait to coat the chicken in the panko-Parmesan mixture until just before you’re ready to bake. If the breading sits on the raw chicken for too long, it will absorb moisture and become soft, preventing it from baking up with that desired crispiness. Similarly, toss the zucchini with olive oil and spices right before it goes into the oven. This little tip ensures you get perfectly crispy results every time, even with a bit of planning!
More One-Pan Dinner Recipes to Love:
If you’ve fallen in love with the convenience and deliciousness of our Sheet Pan Chicken and Zucchini, you’re in for a treat! One-pan meals are a game-changer for busy households, offering flavorful results with minimal cleanup. Explore more of our favorite one-pan dinner recipes that make weeknight cooking a breeze.
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Sheet Pan Chicken and Zucchini
Chelsea Lords
30 minutes
20 minutes
50 minutes
4
servings
Video
Equipment
- Cooling rack
see note 1 - Large sheet pan (15″ x 21″) 15 x 21-inch
Ingredients
- 1 teaspoon dried parsley
- 1 teaspoon Italian seasoning
- 2 teaspoons garlic powder
- 2 teaspoons paprika
- 2 teaspoons salt
- 1/2 teaspoon pepper
- 1/2 teaspoon dried basil
- 1/2 teaspoon onion powder
- 1 pound chicken tenderloins see note 2
- 2 tablespoons mayo
- 2 tablespoons all-purpose flour
- 1 large egg
- 1 tablespoon Dijon-style mustard
- 2 to 3 small-to-medium zucchini about 13 ounces
- 2 tablespoons olive oil
- 1 cup panko breadcrumbs
- 1-1/4 cup Parmesan cheese divided, see note 3
- Cooking spray
- 1/2 cup prepared coleslaw dressing
- 1 tablespoon yellow mustard
- 3 tablespoons honey BBQ sauce I like Sweet Baby Ray’s
Instructions
- 1. Preheat Oven & Prep Spices: Preheat your oven to 400°F (200°C). Prepare your large (15×21-inch) sheet pan and an oven-safe wire cooling rack (see note 1). Generously spray the cooling rack with cooking spray and set it aside. In a small bowl, combine all the spices (dried parsley, Italian seasoning, garlic powder, paprika, salt, pepper, dried basil, onion powder). Mix well. Remove 1 tablespoon of this spice mixture and set aside; this will be for the zucchini. Pat chicken tenders dry with paper towels and trim any fat or remove tendons. In a shallow bowl, combine 1 cup (70g) Parmesan cheese and panko breadcrumbs. Toss to mix well and set aside.
- 2. Prepare Chicken Batter: In another large, shallow bowl, add the mayonnaise, all-purpose flour, egg, Dijon-style mustard, and the *remaining* spice blend (the larger portion). Whisk all ingredients together until a smooth, uniform batter forms.
- 3. Bread the Chicken: Using tongs, take one chicken tender and immerse it in the wet batter, ensuring it’s generously and evenly coated on all sides. Allow any excess batter to drip off briefly. Immediately transfer the battered tender to the bowl with the Parmesan and panko mixture. Press the breading firmly onto all surfaces of the chicken until it’s fully coated. Repeat this process for all chicken tenders, ensuring they are well-coated (you should use most of the breading). Place the breaded chicken tenders on top of the greased cooling rack. If there’s any leftover breading, gently press it onto the chicken tenders. Finally, generously spray one side of the breaded tenders with cooking spray.
- 4. Prepare and Arrange Zucchini: Cut the zucchini into 3-inch thick coins. Then, cut each coin in half, and further into wedges (aim for 4–6 wedges per coin, depending on the zucchini’s width and your preference for bite-sized pieces). Place the zucchini wedges directly onto the sheet pan. Drizzle them generously with olive oil and sprinkle with the 1 tablespoon of reserved spice blend. Toss with your hands to ensure all zucchini pieces are thoroughly coated. Once coated, move the zucchini to make room for the cooling rack with the chicken. When the cooling rack is placed on the tray, arrange the zucchini evenly around it, making sure each piece has ample space to roast and does not overlap. Overlapping zucchini will steam and take longer to cook, resulting in a less desirable texture.
- 5. Bake & Flip: Place the sheet pan, with the cooling rack and chicken in the center and zucchini around it, into the preheated oven. Bake for 10 minutes. After 10 minutes, carefully remove the sheet pan. Using tongs, gently flip each chicken tender to the other side. Generously spray the newly exposed side of the chicken with cooking spray. Gently toss the zucchini wedges to redistribute them and ensure even roasting. Return the sheet pan to the oven and bake for an additional 5–10 minutes, or until the chicken registers 160°F (71°C) on a food thermometer (the carryover heat will bring it to the safe temperature of 165°F / 74°C). The zucchini should be crisp-tender and slightly golden. Remove from oven and taste for seasoning. Add a light sprinkle of salt on top of the tenders and zucchini if needed to make the flavors truly pop.
- 6. Prepare Dipping Sauce: While the chicken and zucchini are baking or during the last few minutes, combine all sauce ingredients (prepared coleslaw dressing, yellow mustard, and honey BBQ sauce) in a small bowl. Stir vigorously until the mixture is smooth and well combined. This simple sauce adds an incredible layer of flavor!
- 7. Final Touches & Serve: Once the chicken and zucchini are cooked, remove the cooling rack with the chicken on top from the sheet pan. Add the remaining 1/4 cup of Parmesan cheese directly to the hot zucchini on the sheet pan. Toss the zucchini with the Parmesan and any panko breading that may have fallen from the chicken onto the tray. This creates an extra crispy, cheesy coating on the zucchini. Serve the Parmesan-crusted zucchini alongside the crispy chicken tenders with the irresistible dipping sauce on the side. Enjoy your easy, flavorful, and healthy one-pan meal!
Recipe Notes
Note 2 (Chicken Breast Prep): If you choose to use boneless, skinless chicken breasts instead of tenderloins, proper preparation is key. First, remove any excess fat. Then, to ensure even cooking and tender results, pound them to a uniform thickness (about ½-inch thick). Finally, slice them into strips roughly 1¼-inch thick, mimicking the size of tenderloins. This consistency is vital for the chicken to cook through at the same rate as the zucchini.
Note 3 (Parmesan Cheese Quality): For the best flavor and texture in your breading, I cannot stress enough the importance of using freshly grated Parmesan cheese from a block. Use the small holes of your grater for a finer texture. Measure loosely, as a little extra is always welcome! I strongly advise against using pre-grated, jarred, or canned Parmesan cheese, as these often contain anti-caking agents, can be overly salty, and lack the rich, authentic flavor that makes this recipe shine.
Note 4 (Homemade Dipping Sauce Alternative): The 3-ingredient dipping sauce is incredibly simple, but if you prefer a homemade version or don’t have prepared coleslaw dressing, here’s a recipe that yields very similar results. This version has five ingredients but is still quick to whisk together:
- 1/4 cup + 2 tablespoons Best Foods/Hellmann’s Regular Mayo
- 1-1/2 teaspoons yellow mustard
- 3/4 teaspoon lemon juice (freshly squeezed for best flavor)
- 1-1/2 tablespoons honey
- 1 tablespoon honey BBQ sauce (Sweet Baby Ray’s is a great choice)
- 1/4 teaspoon fine sea salt and 1/8 teaspoon black pepper, or to taste
Whisk all these ingredients together in a small bowl until completely smooth. Taste and adjust seasoning as needed.
Storage: This dish is best enjoyed immediately after being made. The crispy textures of both the chicken and zucchini are most pronounced right out of the oven. I recommend making only enough for one meal or what will be enjoyed the same day to ensure the highest quality. Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days, though the chicken’s crispiness will diminish. Reheat gently in the oven or air fryer for best results.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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