Pan-Seared Chicken with Garlic-Tahini Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender chicken breasts pan-seared to golden perfection, served with a rich garlic-tahini sauce that brings a creamy, nutty flavor. This middle eastern-inspired stir fry (gluten free, high protein) ready in about 25 minutes pairs olive oil, minced garlic cloves, tahini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart.

★ 4.3 (9 ratings) Prep: 10 min Cook: 15 min Serves 2 Middle Eastern cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 2 boneless skinless chicken breasts (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the chicken breasts and cook for 5-6 minutes per side until golden brown and internal temperature reaches 165°F.
  3. Step 3: Remove chicken from skillet and set aside to rest. In the same skillet, reduce heat to medium-low and add 3 minced garlic cloves, sautéing for 1 minute until fragrant but not browned.
  4. Step 4: Stir in 1/4 cup tahini, 2 tbsp lemon juice, and 2 tbsp water, whisking until smooth and creamy. Adjust sauce thickness with a bit more water if needed.
  5. Step 5: Serve the chicken breasts topped with the garlic-tahini sauce and garnish with 1 tbsp chopped fresh parsley.

Frequently asked questions

How long does Pan-Seared Chicken with Garlic-Tahini Sauce take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken with Garlic-Tahini Sauce?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Garlic-Tahini Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with Garlic-Tahini Sauce for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with Garlic-Tahini Sauce gluten free?

Yes — this recipe is tagged gluten free, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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