If you love the ease of one-pan dinners and the golden crispiness of roasted comfort food, you’re in for a treat. Our Sheet-Pan Crispy “Chicken” with Squash & Tomatoes is a vegetarian, high-protein, deeply flavorful alternative to the traditional dish—without sacrificing taste, texture, or satisfaction.
Using simple ingredients like butternut squash, juicy tomatoes, and a crispy plant-based protein substitute, this meal is hearty, healthy, and easy to prepare. It’s perfect for busy weeknights or cozy weekend dinners, and it’s fully customizable with vegan options.
Let’s dig into the delicious details of this colorful and satisfying one-pan masterpiece.
Why Go Meatless? (Even for Chicken Lovers)
Before we jump to the recipe, here’s why this meatless version isn’t just a compromise—it’s an upgrade for your health and your taste buds:
- Lower in saturated fat
- High in plant-based fiber and antioxidants
- Protein-packed with tofu or tempeh
- Full of seasonal vegetables
- Environmentally sustainable
- Great for vegetarians, flexitarians, or curious omnivores
This sheet-pan recipe brings all the textures and flavors you love—crispy, tender, roasted, caramelized—without a trace of meat.
Ingredients (Serves 3–4)
For the “Crispy Chicken” (choose one):
- Extra-firm tofu (pressed, cut into cutlet shapes)
or - Tempeh slices, marinated
or - Cauliflower “steaks” (cut from a whole head)
or - Chickpea-based cutlets (homemade or store-bought)
Vegetables:
- 2 cups butternut squash, peeled and cubed
- 1.5 cups cherry tomatoes, halved
- 1 red onion, sliced
- 1 zucchini, sliced into half moons
- 3–4 garlic cloves, smashed
- Optional: ½ cup bell pepper strips
For the Crispy Coating:
- ½ cup panko breadcrumbs (use gluten-free if needed)
- 2 tbsp olive oil or avocado oil
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp thyme
- Salt and black pepper to taste
For the Marinade (for tofu/tempeh):
- 2 tbsp soy sauce or tamari
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp maple syrup
- ½ tsp mustard
- Cracked black pepper
Garnish (Optional):
- Fresh basil or parsley
- Lemon zest or juice
- Vegan Parmesan or nutritional yeast
Step-by-Step Instructions
Prep the Plant-Based Protein
For tofu or tempeh:
- Press tofu for at least 20 minutes to remove moisture.
- Slice into cutlets or cubes.
- Marinate in the soy-lemon-maple mix for 15–30 minutes.
- Coat with seasoned breadcrumbs (panko + paprika + garlic powder).
For cauliflower:
- Slice cauliflower into ¾” thick steaks.
- Brush with olive oil and sprinkle with seasonings.
- Coat one side with panko if you want extra crisp.
For chickpea cutlets:
- Use store-bought vegan chick’n or make your own with chickpeas, oats, and seasonings blended and shaped into cutlets.
Prep the Vegetables
- Cube the butternut squash uniformly for even cooking.
- Toss squash, onion, garlic, tomatoes, and zucchini in olive oil, salt, pepper, and herbs.
- Spread on a parchment-lined sheet pan.
Assemble on the Sheet Pan
- Preheat oven to 400°F (200°C).
- On one side, lay the “crispy chicken” (tofu, cauliflower, etc.) in a single layer.
- On the other side, spread the vegetable mixture.
Pro Tip: Don’t overcrowd the pan! Use two pans if needed for better crispiness.
Roast to Perfection
- Roast in the oven for 30–35 minutes until the tofu/cutlets are golden and crisp, and the squash is tender.
- Flip the “chicken” halfway through for even browning.
- Tomatoes should be blistered and slightly caramelized.
Serve & Garnish
Plate up your crispy protein alongside the roasted vegetables. Drizzle with a touch of lemon juice, top with chopped fresh herbs, and sprinkle with vegan Parmesan or nutritional yeast if desired.
Serve as-is or pair with:
- Warm quinoa or couscous
- Toasted sourdough or flatbread
- A side salad with balsamic glaze
Why This Meal Works (Nutritionally & Flavor-Wise)
Anti-Inflammatory & Antioxidant-Rich
- Butternut squash is rich in beta-carotene, vitamin C, and potassium.
- Tomatoes contain lycopene, a powerful anti-inflammatory antioxidant.
- Garlic and onion offer sulfur compounds that support immune health.
High Protein Without Meat
- Tofu and tempeh both provide complete plant-based protein.
- Chickpea cutlets are fiber-rich and filling.
- Cauliflower, while not high in protein, is rich in choline, fiber, and antioxidants.
Flavor Bomb
Roasting enhances natural sweetness and adds depth to the vegetables, while the seasoned, crispy coating on the protein creates satisfying texture and contrast.
Variations & Customizations
- Spicy Kick: Add chili flakes or cayenne to the coating mix.
- Mediterranean Style: Use oregano, kalamata olives, and a drizzle of tahini lemon dressing.
- Indian-Inspired: Use garam masala and turmeric in the coating; serve with a cucumber raita (vegan or dairy-based).
- Gluten-Free: Use almond flour or crushed cornflakes instead of panko.
Storage & Reheating
- Refrigerator: Store leftovers in an airtight container for up to 3 days.
- Reheating: Use the oven or air fryer to maintain crispness.
- Freezer: The coated tofu or cauliflower can be frozen pre-baking and roasted straight from frozen (add 5–10 minutes to cook time).
Meal Prep Tip
Double the batch and keep extra seasoned tofu or chickpea cutlets in the fridge. You can roast fresh veggies daily and rotate them for variety—think carrots, sweet potatoes, Brussels sprouts, or mushrooms.
Final Thoughts
This Sheet-Pan Crispy “Chicken” with Squash & Tomatoes proves that plant-based meals can be just as comforting, flavorful, and satisfying as their meat-based counterparts. With crispy golden bites, savory roasted vegetables, and a no-fuss cleanup, this recipe is a win for weeknight ease and wellness.
Whether you’re vegetarian, vegan, or just looking to eat less meat, this one-pan wonder is sure to become a repeat favorite in your kitchen.
