Pan-Seared Chicken with Quinoa and Lemon-Tahini Dressing

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

Tender pan-seared chicken breasts served over fluffy quinoa and drizzled with a zesty lemon-tahini dressing for a balanced, healthy meal. This mediterranean-inspired chicken (gluten free) ready in about 35 minutes blends quinoa, water, olive oil into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 450 calories and feeds 2, so a small batch covers several meals across the week without taking over the fridge. 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: 25 min Serves 2 Mediterranean cuisine 450 cal/serving
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Ingredients

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Instructions

  1. Step 1: Rinse 1 cup quinoa under cold water. In a medium saucepan, combine rinsed quinoa with 2 cups water, 1/2 tsp salt, and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and let stand covered for 5 minutes.
  2. Step 2: Meanwhile, season 2 boneless skinless chicken breasts evenly with 1/2 tsp salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add chicken and cook for 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Remove from skillet and let rest for 5 minutes.
  3. Step 3: In a small bowl, whisk together 2 tbsp tahini, 3 tbsp lemon juice, 1 minced garlic clove, 1 tbsp olive oil, and a pinch of salt until smooth and creamy. Add water, 1-2 tbsp, if needed to thin dressing to pourable consistency.
  4. Step 4: Fluff cooked quinoa with a fork and stir in 1/2 diced cucumber and 2 tbsp chopped fresh parsley, reserving some parsley for garnish. Slice chicken breasts thinly.
  5. Step 5: To serve, place quinoa mixture on plates, top with sliced chicken, and drizzle with lemon-tahini dressing. Garnish with remaining parsley.

Frequently asked questions

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

Total time is about 35 minutes (10 min prep + 25 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Chicken with Quinoa and Lemon-Tahini Dressing?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

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

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 Quinoa and Lemon-Tahini Dressing 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 Quinoa and Lemon-Tahini Dressing gluten free?

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

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