Healthy Sheet Pan Pizza Chicken (with White Sauce) Recipe
This Healthy Sheet Pan Deluxe White Pizza Chicken features tender chicken breasts topped with a velvety garlic-parmesan white sauce, bubbly mozzarella, and crispy turkey pepperoni. A spectacular low-carb, one-pan meal that is Weight Watchers friendly and ready in just 40 minutes!
Servings 4 servings
Calories 300kcal
Equipment
- baking sheet (9x13) standard size
Ingredients
- 4 Boneless, skinless chicken breasts
Rub:
- 1 teaspoon Garlic Powder
- 1 teaspoon Dried Oregano
- ½ tsp salt
- ¼ teaspoon pepper
The Healthy White Pizza Sauce
- ½ cup Plain Non-fat Greek Yogurt
- ¼ cup Freshly Grated Parmesan Cheese
- 4 cloves Fresh Garlic finely minced.
- ½ teaspoon Agave syrup (or use honey)
- 1 teaspoon Italian Seasoning (or a mix of dried basil and oregano)
- 1 tablespoon Milk *I use 1%
Toppings
- 1 cup Part-skim Mozzarella Cheese shredded.
- ½ a green peppper
- 1 cup fresh sliced mushrooms
- 20-24 slices Turkey Pepperoni about half a package
Optional
- crushed red peppers
- additional parmesan
Instructions
- PREP: Preheat the oven to 400 degrees F (204 degrees C) and line a 9x13 baking sheet with parchment paper.
- Make the white sauce: Mix the garlic, Greek yogurt, parmesan cheese, milk,½ cup Plain Non-fat Greek Yogurt, ¼ cup Freshly Grated Parmesan Cheese, 4 cloves Fresh Garlic, ½ teaspoon Agave syrup, 1 tablespoon Milk, 1 teaspoon Italian Seasoning
- Make the rub: Mix the salt, pepper, garlic powder, and dried oregano together.1 teaspoon Garlic Powder, 1 teaspoon Dried Oregano, ½ teaspoon salt, ¼ teaspoon pepper
- Rub the chicken with the mixture.4 Boneless, skinless chicken breasts
- Place chicken in the center of a parchment-lined sheet pan. Arrange sliced mushrooms and green peppers in the empty spaces around the edges. Spritz everything with oil spray.½ a green peppper, 1 cup fresh sliced mushrooms
- 1st Bake: Bake at 400°F (204°C) for 15 minutes.
- If there is excess liquid on the pan from the mushrooms, dab it away with a paper towel.
- Add the white sauce to the top of each chicken breast.
- Then add the pepperoni.20-24 slices Turkey Pepperoni
- Next add the mushrooms and green peppers
- Finally, add the shredded mozzarella.1 cup Part-skim Mozzarella Cheese
- Return to the oven and bake for an additional 10 minutes or until the internal temperature reaches 165 degrees F/74 degrees C.
- *Remove the parchment paper or it will char and smoke!Switch to Broil. Place the pan on the top rack for 1-2 minutes or until the cheese is bubbling. *Watch it carefully, or the cheese will burn!
Garnish:
- Top with crushed red pepper/red pepper flakes and additional Parmesan cheese.additional parmesan, crushed red peppers
Notes
Expert Tips:
- Avoid the "Soggy Sauce": Roasting the mushrooms and peppers on the side first allows their moisture to evaporate. If you put them directly on the sauce while raw, the pizza will become watery.
- The "Fond" Flavor: Don't worry about the juices on the pan! They are packed with savory flavor. Just dab the "puddles" so the sauce stays thick.
- The Mellow Sauce Secret: If your Greek yogurt has a very sharp or sour taste, don't skip the drop of agave or honey. It isn’t meant to make the sauce sweet; instead, it acts as a flavor balancer that neutralizes the acidity of the yogurt. This clever trick is what makes the sauce taste more like a rich, velvety heavy cream.
- The Confetti Cut: For the green peppers, I recommend a "confetti cut" (dicing them into tiny, uniform cubes). This ensures the peppers soften perfectly during the short roasting time and allows them to be evenly distributed across the chicken, providing a zesty pop of color and flavor in every single bite.
- Butterfly for Uniformity: If your chicken breasts are very thick, always butterfly them (slice them in half horizontally) or pound them to an even thickness. This ensures the meat cooks at the same rate as the vegetables, preventing the chicken from drying out while you wait for the mushrooms to finish roasting. *You may not need that additional 10 minutes if you do this
- The Broiler Safety Check: When you switch to the broiler setting, make sure your oven rack is in the middle-to-upper position, not the very top. Because the sauce contains yogurt and cheese, it can "bubble over" or burn quickly. Keeping it a few inches from the heat element gives you a perfectly golden-brown finish without the risk of scorching.
- Fresh Herb Finish: If you are using fresh basil or parsley, wait to add it until the very second you pull the pan out of the oven. The residual heat from the melted mozzarella will release the aromatic oils of the herbs without turning them black or bitter in the high heat of the broiler.
- Vegetarian: Try it on eggplant! Omit the turkey pepperoni and add black olives or sun-dried tomatoes for extra saltiness.
- Switch the Veggies: This "White Pizza" base also works beautifully with thinly sliced red onions, fresh baby spinach (add at the end), or roasted garlic cloves.
- Extra Heat: Sprinkle a teaspoon of red pepper flakes into the yogurt sauce before spreading it on the chicken.
- Pork Option: This sauce and topping combination is also delicious on lean pork medallions!
Nutrition
Serving: 1chicken breast | Calories: 300kcal | Carbohydrates: 8g | Protein: 39g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 108mg | Sodium: 906mg | Potassium: 681mg | Fiber: 1g | Sugar: 3g | Vitamin A: 345IU | Vitamin C: 15mg | Calcium: 316mg | Iron: 1mg
