Name: Tahini Chicken Bowls
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Ingredients: 1.5 lbs boneless skinless chicken thighs (Juicy and flavorful, perfect for absorbing the marinade.); 1/4 cup extra virgin olive oil (Adds richness and helps with marinating.); 4 cloves garlic (minced, a must-have for flavor!); 2 Tablespoons lemon juice (Freshness and acidity to brighten the dish.); 2 Tablespoons za'atar (A Middle Eastern spice blend that adds warmth and depth.); 1 teaspoon kosher salt (Essential for seasoning.); 1/4 cup tahini (The star of the show, lending creaminess.); 1 Tablespoon olive oil (For the tahini sauce.); 1/4 cup lemon juice (fresh squeezed for a tangy tahini sauce.); 2 cloves garlic (minced, for flavor in the sauce.); 1 teaspoon kosher salt (For seasoning the sauce.); 1-2 Tablespoons cold water (To thin the sauce, if needed.); 1 large zucchini (Chopped into halved coins for some veggie goodness.); 1 red bell pepper (Adds color and sweetness.); 1 red onion (For a hint of sharpness.); 10 oz fresh broccoli (Adds crunch and nutrition.); 1/2 cup fresh chopped parsley (A fresh herby note.); 1/4 cup fresh mint leaves (chopped, brightens the dish.); Cooked white rice or cauliflower rice (Choose your favorite base!)

If you’re looking for a delicious, healthy meal that is bursting with flavor, look no further than these Tahini Chicken Bowls. Perfectly seasoned chicken thighs, vibrant vegetables, and a creamy tahini sauce come together to create a satisfying dish that’s not only easy to prepare but also incredibly versatile. Whether you’re meal prepping for the week or hosting a dinner party, this recipe will surely impress your family and friends.

Why I Love This Recipe

There’s something about a bowl meal that feels so comforting, don’t you think? Each layer brings its own unique flavor and texture, making every bite exciting. The tahini sauce is a standout here—it’s rich, nutty, and perfectly complements the savory chicken and fresh vegetables. Plus, this recipe is incredibly customizable! Whether you prefer brown rice, quinoa, or even cauliflower rice as your base, you can easily adjust it to fit your taste and dietary needs.

What You’ll Need

1.5 lbs boneless skinless chicken thighs: Juicy and flavorful, perfect for absorbing the marinade.
1/4 cup extra virgin olive oil: Adds richness and helps with marinating.
4 cloves garlic, minced: A must-have for flavor!
2 Tablespoons lemon juice: Freshness and acidity to brighten the dish.
2 Tablespoons za’atar: A Middle Eastern spice blend that adds warmth and depth.
1 teaspoon kosher salt: Essential for seasoning.
1/4 cup tahini: The star of the show, lending creaminess.
1 Tablespoon olive oil: For the tahini sauce.
1/4 cup lemon juice, fresh squeezed: For a tangy tahini sauce.
2 cloves garlic, minced: More garlic for flavor in the sauce.
1 teaspoon kosher salt: For seasoning the sauce.
1-2 Tablespoons cold water: To thin the sauce, if needed.
1 large zucchini: Chopped into halved coins for some veggie goodness.
1 red bell pepper: Adds color and sweetness.
1 red onion: For a hint of sharpness.
10 oz fresh broccoli: Adds crunch and nutrition.
1/2 cup fresh chopped parsley: A fresh herby note.
1/4 cup fresh mint leaves, chopped: Brightens the dish.
Cooked white rice or cauliflower rice: Choose your favorite base!

Essential Tools for Success

Mixing bowls: For marinating the chicken and mixing the tahini sauce.
Sheet pan: To roast the vegetables and chicken.
Whisk: For combining the tahini sauce ingredients smoothly.
Chef’s knife: For chopping veggies with ease.
Meat thermometer: To ensure the chicken is cooked perfectly.

The Method for Tahini Chicken Bowls

Step 1: Marinate the Chicken

In a large mixing bowl, combine the olive oil, minced garlic, lemon juice, za’atar, and kosher salt. Add the chicken thighs and toss to coat them evenly in the marinade. Cover and let marinate in the refrigerator for at least 30 minutes or up to 2 hours for maximum flavor.

Step 2: Prepare the Tahini Sauce

In another bowl, whisk together the tahini, olive oil, fresh lemon juice, minced garlic, and kosher salt. If the sauce is too thick, add cold water one tablespoon at a time until you reach your desired consistency. Set aside.

Step 3: Roast the Vegetables

Preheat your oven to 425°F (220°C). On a sheet pan, toss the chopped zucchini, red bell pepper, red onion, and broccoli with a drizzle of olive oil and a pinch of salt. Spread them out in an even layer and roast for about 20-25 minutes, or until the veggies are tender and slightly caramelized.

Step 4: Cook the Chicken

While the vegetables are roasting, heat a grill pan over medium-high heat. Remove the chicken from the marinade, letting any excess drip off, and place them in the hot pan. Cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Once cooked, remove from the pan and let rest for a few minutes before slicing.

Step 5: Assemble Your Bowls

To serve, start with a base of cooked white rice or cauliflower rice in each bowl. Top with sliced chicken thighs, roasted vegetables, and drizzle over the creamy tahini sauce. Finish with a sprinkle of fresh parsley and mint for a burst of color and freshness.

Tailor It to Your Diet

Low-carb option: Substitute white rice with cauliflower rice.
Vegetarian option: Replace chicken with chickpeas or grilled tofu.
Gluten-free option: This recipe is naturally gluten-free; just ensure your tahini is gluten-free.
Extra veggies: Feel free to add other seasonal vegetables like carrots or bell peppers.

Recipe Notes & Chef’s Commentary

This Tahini Chicken Bowl recipe is incredibly forgiving. If you don’t have za’atar, you can substitute it with a mix of oregano, thyme, and sesame seeds. The tahini sauce can also be adjusted to your taste; feel free to add a touch of honey or maple syrup for sweetness or a pinch of cayenne for heat. Enjoy experimenting!

For a more robust flavor, consider marinating the chicken overnight.
Feel free to add nuts or seeds for extra crunch on top.
Fresh herbs are a must—don’t skip them!

Storing, Freezing & Reheating

These Tahini Chicken Bowls can be stored in an airtight container in the refrigerator for up to 4 days. To freeze, store the chicken and veggies separately from the rice and tahini sauce. They will keep well in the freezer for up to 3 months. To reheat, simply thaw in the refrigerator overnight and warm in the microwave or on the stove until heated through, adding a splash of water to the tahini sauce if needed to bring back its creamy consistency.

Your Top Questions

Can I use chicken breast instead of thighs?

Absolutely! Chicken breast is leaner, just be careful not to overcook it as it can dry out quickly. Adjust cooking time accordingly.

What can I substitute for tahini?

If you don’t have tahini on hand, you can use almond butter or sunflower seed butter for a different flavor profile. Just keep in mind it will alter the taste slightly.

How can I make this dish spicier?

Add a pinch of red pepper flakes or a dash of hot sauce to the tahini sauce for a kick. You can also serve with sliced jalapeños or a spicy salsa on the side.

Can I prepare this in advance for meal prep?

Yes! This bowl is perfect for meal prep. Just store the components separately and assemble when you’re ready to eat to keep everything fresh.

Bring It Home

These Tahini Chicken Bowls are a delightful fusion of flavors and textures that will leave you feeling satisfied without sacrificing your health goals. With juicy chicken thighs, colorful veggies, and a creamy tahini sauce, it’s not just a meal; it’s an experience. Whether you’re serving it for a casual weeknight dinner or prepping for a week of lunches, this recipe is sure to become a favorite in your kitchen.

Enjoy every bite of this wholesome dish, and let it inspire you to get creative in your own kitchen!