Pan-Seared Chicken with Roasted Root Vegetables and Garlic-Tahini Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-25 · Updated 2026-06-25

Tender pan-seared chicken breasts served alongside oven-roasted carrots, parsnips, and sweet potatoes, finished with a creamy garlic-tahini sauce that complements the earthy vegetables. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 55 minutes blends (about 6 oz each) chicken breasts, olive oil, minced garlic cloves 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 480 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.

Ingredients

• 2 pieces (about 6 oz each) chicken breasts
• 2 medium, peeled and cut into 1-inch chunks carrots
• 2 medium, peeled and cut into 1-inch chunks parsnips
• 1 medium, peeled and cut into 1-inch cubes sweet potato
• 4 tbsp olive oil
• 3 cloves, minced garlic cloves
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1 tsp ground cumin
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 2 tbsp chopped, for garnish fresh parsley

Instructions

1. Step 1: Preheat oven to 425°F. Toss 2 peeled and chopped carrots, 2 peeled and chopped parsnips, and 1 peeled and cubed sweet potato with 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper on a baking sheet. Roast for 30 minutes, turning halfway, until tender and slightly caramelized.
2. Step 2: Meanwhile, season 2 chicken breasts 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 cooked through to an internal temperature of 165°F. Remove from heat and let rest.
3. Step 3: In a small bowl, whisk together 3 tbsp tahini, 3 minced garlic cloves, 2 tbsp lemon juice, 2 tbsp water, 1 tsp ground cumin, and a pinch of salt until smooth and creamy.
4. Step 4: Slice chicken breasts and serve alongside the roasted vegetables. Drizzle garlic-tahini sauce over the chicken and vegetables, then garnish with 2 tbsp chopped fresh parsley.