Pan-Seared Chicken with Roasted Cauliflower and Garlic-Tahini Dressing

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy pan-seared chicken breasts served alongside roasted cauliflower florets, drizzled with a creamy garlic-tahini dressing that enhances the natural flavors. This mediterranean-inspired whole30 (gluten free, dairy free) ready in about 40 minutes blends (6 oz each) chicken breasts, cauliflower florets, extra virgin 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: 30 min Serves 2 Mediterranean cuisine 450 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. Toss 4 cups cauliflower florets with 2 tbsp extra virgin olive oil, 1/2 tsp sea salt, and 1/4 tsp black pepper. Spread on a rimmed baking sheet and roast for 25 minutes, turning halfway, until golden and tender.
  2. Step 2: While cauliflower roasts, pat dry 2 chicken breasts (6 oz each) and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken and sear for 6-7 minutes per side until internal temperature reaches 165°F and crust forms.
  3. Step 3: To prepare garlic-tahini dressing, finely mince 3 garlic cloves and whisk together with 3 tbsp tahini, 2 tbsp lemon juice, 2 tbsp water, 1/2 tsp ground cumin, and a pinch of salt until smooth and creamy.
  4. Step 4: Plate the chicken alongside roasted cauliflower, drizzle generously with garlic-tahini dressing, and sprinkle 2 tbsp chopped fresh parsley on top for brightness.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Frequently asked questions

How long does Pan-Seared Chicken with Roasted Cauliflower and Garlic-Tahini Dressing take to make?

Total time is about 40 minutes (10 min prep + 30 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 Roasted Cauliflower and Garlic-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 Roasted Cauliflower and Garlic-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 Roasted Cauliflower and Garlic-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 Roasted Cauliflower and Garlic-Tahini Dressing gluten free?

Yes — this recipe is tagged gluten free, dairy free, paleo, whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes