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Sheet Pan Smoky Parmesan Chicken Tenders & Veggies⏱ 56 min total
Recipes

Sheet Pan Smoky Parmesan Chicken Tenders & Veggies

Per 1 serving · 293 g · 14 ingredients

Calories
325
16%
of a 2,000 cal day
  • Protein
    32g
    39% of calories
  • Carbs
    13g
    16% of calories
  • Fat
    16g
    45% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Sheet Pan Smoky Parmesan Chicken Tenders & Veggies (293 g) has 325 calories, with 32 g of protein, 13 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (64% DV), Vitamin A (36% DV) and Vitamin C (61% DV). Keep an eye on cholesterol, which provides 30% of the daily value.

Per 100 g
111cal
low energy density
Protein per 100 cal
9.9g
Net carbs
9g
carbs minus fiber
Fiber
3.4g
4.8 g sugar

High in

20%+ of the daily value

  • Protein64%
  • Vitamin A36%
  • Vitamin C61%
  • Vitamin E20%
  • Vitamin K50%
  • Riboflavin (B2)29%

Good source of

10–19% of the daily value

  • Dietary fiber12%
  • Thiamine17%
  • Folate (B9)16%
  • Vitamin B1216%
  • Calcium19%
  • Iron19%

Watch

20%+ of the daily value

  • Cholesterol30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 11 minCook 45 min
  1. 1

    Preheat the oven to 400°F.

  2. 2

    Arrange the vegetables on prepared sheet pans, leaving one pan less full for the chicken. Drizzle with half the olive oil and season with salt, Italian seasoning, one-third of the smoked paprika, and black pepper. Toss to coat and spread in a single layer. Bake for 15 minutes.

  3. 3

    While the vegetables bake, coat the chicken strips with the remaining olive oil, salt, garlic powder, cayenne, remaining smoked paprika, and black pepper.

  4. 4

    Remove the pans from the oven, stir the vegetables, and flip the zucchini. Push the vegetables on the less full pan to the side to make room for the chicken. Arrange the chicken in a single layer and sprinkle both pans with Parmesan cheese.

  5. 5

    Return to the oven, switching the pans between racks, and roast for another 12-15 minutes or until the chicken reaches an internal temperature of 165°F.

  6. 6

    Serve hot and enjoy!

Vitamins & minerals

Amounts for 1 serving (293 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A326 μg
36%
Vitamin C55 mg
61%
Vitamin D0.1 μg
0%
Vitamin E3 mg
20%
Vitamin K60 μg
50%
Thiamine0.2 mg
17%
Riboflavin (B2)0.4 mg
29%
Niacin12 mg
74%
Vitamin B61 mg
95%
Folate (B9)63 μg
16%
Vitamin B120.4 μg
16%
Pantothenic acid2 mg
46%
Choline114 mg
21%

Minerals

NutrientAmount% Daily Value
Calcium187 mg
19%
Iron1 mg
19%
Potassium841 mg
18%
Magnesium65 mg
15%
Phosphorus394 mg
56%
Zinc2 mg
15%
Copper0.1 mg
10%
Manganese0.3 mg
14%
Selenium30 μg
55%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene1,077 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene2,989 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0.1 g—
Leucine3 g—
Lycopene0.3 μg—
Lysine3 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol30 μg—
Serine1 g—
Starch0.4 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.4 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 325 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 62min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 46min
    Swimming laps

Common questions

How many calories are in Sheet Pan Smoky Parmesan Chicken Tenders & Veggies?

One serving of Sheet Pan Smoky Parmesan Chicken Tenders & Veggies (1 serving) has 325 calories, which works out to 111 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Sheet Pan Smoky Parmesan Chicken Tenders & Veggies high in protein?

Yes. It has 32 g of protein per serving, and 39% of its calories come from protein (9.9 g of protein per 100 calories).

Are Sheet Pan Smoky Parmesan Chicken Tenders & Veggies keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sheet Pan Smoky Parmesan Chicken Tenders & Veggies?

302 mg per serving.

How much sugar is in Sheet Pan Smoky Parmesan Chicken Tenders & Veggies?

4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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