Pan-Seared Chicken with Lemon-Tahini Dressing and Arugula Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender pan-seared chicken breasts served with a zesty lemon-tahini dressing over fresh arugula and cherry tomatoes for a light, nutritious meal. This Mediterranean-inspired chicken recipe (gluten free, low carb), ready in about 22 minutes, pairs chicken breasts, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 12 min Serves 2 Mediterranean cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 2 chicken breasts (6 oz each), season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add chicken breasts and cook for 5-6 minutes per side until golden brown and cooked through (internal temp 165°F).
  2. Step 2: While chicken cooks, whisk together 3 tbsp tahini, 2 tbsp fresh lemon juice, 1 minced garlic clove, and 2 tbsp warm water in a small bowl until smooth and creamy with a pourable consistency.
  3. Step 3: In a large bowl, toss 4 cups arugula, 1 cup halved cherry tomatoes, and 1/4 thinly sliced red onion with half of the lemon-tahini dressing until evenly coated.
  4. Step 4: Slice the cooked chicken breasts and serve atop the dressed arugula salad, drizzling with the remaining lemon-tahini dressing.

Frequently asked questions

How long does Pan-Seared Chicken with Lemon-Tahini Dressing and Arugula Salad take to make?

Total time is about 22 minutes (10 min prep + 12 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 Lemon-Tahini Dressing and Arugula Salad?

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 chicken breasts from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Lemon-Tahini Dressing and Arugula Salad?

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 Lemon-Tahini Dressing and Arugula Salad 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 Lemon-Tahini Dressing and Arugula Salad gluten free?

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

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