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Baked Parmesan Chicken and Asparagus

Published Mar 27, 2017 By Julia 9 CommentsThis post may contain affiliate links.

Summary:
Bite into juicy and moist chicken baked with a homemade parmesan seasoning mix, along with a side of tender asparagus.
Baked parmesan chicken and asparagus

Baked Parmesan Chicken and Asparagus

4.8 from 4 votes
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Prep: 15 mins
Cook: 20 mins
Yield: 2 servings
Calories: 550

INGREDIENTS

  • 1 pound boneless and skinless chicken breast tenders
  • 6 ounces asparagus sliced in half with tough ends cut off
  • 2 tablespoons olive oil

Seasonings:

  • 1 cup finely grated parmesan cheese
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon cayenne

INSTRUCTIONS

  • On a shallow plate, add all seasonings and stir to mix.
  • Prepare a baking dish or tray large enough to hold all of the chicken tenders in a single layer.
  • Toss the chicken and asparagus with olive oil in a ziplock bag.
  • Generously coat both sides of each chicken tender with the seasoning mix. Arrange them in a single layer on the baking dish.
  • Roll the asparagus in the seasoning mix. Arrange them along the sides of the baking dish.
  • Scatter the remaining seasoning over the chicken.
  • Bake at 400 F until the chicken is cooked through and the asparagus is tender, about 20 minutes. Let cool and optionally sprinkle chopped fresh parsley on top.

NUTRITION

This recipe yields 2 g net carbs per serving.
Nutrition Facts Per Serving
Calories 550  
Total Fat 25g 38%
   Saturated Fat 11g 53%
   Trans Fat 0g  
Cholesterol 172mg 57%
Sodium 1680mg 70%
Potassium 800mg 23%
Total Carb 4.5g 2%
   Dietary Fiber 2.5g 10%
   Sugars 1.5g  
Protein 70g  
Vitamin A 33% · Vitamin C 18% · Calcium 54% · Iron 13%

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Overhead view of baked parmesan chicken and asparagus
Has anyone else noticed all the lofty towers of asparagus popping up in the grocery stores these days? I love being inspired by seasonal produce and asparagus is no exception; my favorite way of cooking asparagus is via a nice oven roasting until it’s tender.

In this recipe, I’ve paired asparagus with chicken breasts, and both are tossed with olive oil and a homemade parmesan cheese mix (inspired by these parmesan crusted potatoes) before baking. The end result? Bites of juicy roasted parmesan chicken and asparagus with tons of flavor.

Stirring a parmesan mixture for baked chicken
The seasoning mix is mostly composed of finely grated parmesan cheese (with a sandy texture) plus other delicious things such as dried thyme, paprika, cayenne powder, and freshly ground pepper. Mix it all up, and you’ve got yourself an irresistible flavor combo.

To get this seasoning mix to stick to the chicken and asparagus, I first toss both of them in a ziplock bag with olive oil before rolling them around in the seasoning. Then I arrange them prettily on an oven-safe baking dish. Any baking dish, tray, sheet, or platter will do — as long as it’s large enough for the chicken pieces to lie in a single layer.

Chicken breasts and asparagus covered in parmesan cheese mix
The taste of this baked parmesan chicken is rich in flavor and a bit spicy from the cayenne powder, with a texture that is juicy, moist, and tender. If you’re looking for crispy instead, head over to my baked chicken tenders recipe.

Chicken after baking in parmesan cheese mixture

Filed Under: Vintage Tagged With: cayenne, dried thyme, gluten free, olive oil, paprika, parmesan cheese

About Julia

ABOUT THE AUTHOR
Julia is a recipe developer and the founder of Savory Tooth. She shares simple recipes and guides for keto and low carb diets. Learn more.

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Next Post: How to Cook Asparagus Perfectly Each Time »
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Caroline

I made this last night because I had a craving for asparagus and lots of parmesan and luckily found this recipe! It was delicious and perfect for me (who is trying to be low carb) and my boyfriend (who is following the keto diet). I modified it slightly because I bought thinner asparagus, so didn’t cut it in half. More one pan, low carb meals like this please 😁 How long would this last in the fridge?

Vote Up0Vote Down  Reply
1 year ago
Julia

Glad you enjoyed this, Caroline. It should last 3 days in the fridge.

Vote Up0Vote Down  Reply
1 year ago
Aileen

Yummy!! and who doesn’t love a one pan meal. Thanks for sharing

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1 year ago
Staci Henry

Hi, this sounds delicious, but I’m wondering what causes the saturated fat to be so high? Is it the Olive Oil?

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2 years ago
Julia

It’s likely the parmesan cheese. If that’s too high for you, you can use less of it.

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2 years ago
Mille

Yummy! Made as written and it was a hit. Tonight, we decided to forgo the chicken tenders (since I didn’t have any ready for baking) and are making the asparagus as a side dish to another chicken recipe.

Thanks for this keto friendly recipe!

Vote Up0Vote Down  Reply
2 years ago
Julia

You’re welcome, Mille. Glad you enjoyed it!

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2 years ago
Kim

This was so easy to make, thanks for sharing.

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3 years ago
Bethany @ athletic avocado

Now this is what I call a winner winner chicken dinner! Love that the crispy seasoning is not only on the chicken, but on the asparagus! This is for sure a crowd-pleaser 🙂

Vote Up0Vote Down  Reply
3 years ago

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