Lemon Tahini Chicken Bowls – Bright, Creamy, and Perfect for Weeknights
These bowls bring together juicy lemon-marinated chicken, crisp vegetables, fluffy grains, and a creamy tahini sauce that ties everything together. The flavors are bright and satisfying without feeling heavy. It’s the kind of meal that feels fresh yet still comforting.
You can prep most of it ahead, mix and match what you have on hand, and build bowls that suit everyone at the table.
Ingredients
Method
- Marinate the chicken. In a bowl, combine the zest and juice of 1 lemon, 2 tablespoons olive oil, 2 minced garlic cloves, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon salt, and a few grinds of pepper. Add chicken and toss to coat. Marinate 20–30 minutes at room temp or up to 8 hours in the fridge.
- Cook your grains. Prepare quinoa, rice, farro, or couscous according to package directions. Fluff and set aside. Season with a pinch of salt and a drizzle of olive oil for extra flavor.
- Chop the vegetables. Dice cucumber, halve tomatoes, thinly slice red onion, and cut bell peppers into strips. Roughly chop parsley and/or mint. Keep everything separate for easy assembly.
- Make the lemon tahini sauce. In a small bowl, whisk 1/2 cup tahini with the juice of 1 lemon, 1 minced garlic clove, 2–4 tablespoons cold water, 1–2 teaspoons honey, and 1/2 teaspoon salt. If using, whisk in 2 tablespoons Greek yogurt for extra creaminess. Add water a tablespoon at a time until it’s pourable but thick. Taste and adjust lemon or salt.
- Cook the chicken. Heat a large skillet over medium-high and add a light coat of olive oil. Cook chicken 4–6 minutes per side until browned and cooked through (165°F at the thickest part). Alternatively, roast on a sheet pan at 425°F for 18–22 minutes. Rest 5 minutes, then slice.
- Optional: Roast some veggies. Toss bell peppers or cherry tomatoes with olive oil, salt, and pepper. Roast at 425°F for 12–15 minutes until tender and slightly charred for deeper flavor.
- Assemble the bowls. Start with a base of greens and grains. Add sliced chicken, fresh and/or roasted vegetables, and herbs. Drizzle generously with lemon tahini sauce.
- Finish with toppings. Sprinkle with feta or olives for briny notes, avocado for creaminess, or roasted chickpeas for crunch. Add a final squeeze of lemon and a pinch of flaky salt if you like.
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Get Your Program TodayWhy This Recipe Works
This recipe balances acidity, creaminess, and savoriness in a way that feels complete. The lemon tenderizes the chicken and adds a clean, zesty flavor that pairs perfectly with nutty tahini. Roasting or pan-searing the chicken gives it caramelized edges that stand up to the creamy sauce.
The bowl format lets you layer textures—warm grains, crunchy cucumbers, soft roasted vegetables, and a silky drizzle—to make every bite interesting. Plus, the ingredients are flexible, so you can swap in what you love or what you need to use up.
Shopping List
- Chicken: 1.5–2 pounds boneless, skinless chicken thighs or breasts
- Lemon: 2 lemons (zest and juice)
- Tahini: 1/2 cup, well-stirred
- Garlic: 3–4 cloves
- Olive oil: Extra-virgin for marinade and roasting
- Greek yogurt (optional): 2 tablespoons for extra creamy sauce
- Honey or maple syrup: 1–2 teaspoons to balance the sauce
- Ground cumin: 1 teaspoon
- Smoked paprika: 1 teaspoon
- Salt and black pepper
- Grains: 2 cups cooked quinoa, brown rice, farro, or couscous
- Vegetables: 1 English cucumber, grape tomatoes, red onion, and 1–2 bell peppers
- Greens: Arugula, spinach, or mixed greens
- Fresh herbs: Parsley and/or mint
- Optional add-ins: Roasted chickpeas, avocado, feta, pickled onions, or olives
How to Make It
- Marinate the chicken. In a bowl, combine the zest and juice of 1 lemon, 2 tablespoons olive oil, 2 minced garlic cloves, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon salt, and a few grinds of pepper. Add chicken and toss to coat.
Marinate 20–30 minutes at room temp or up to 8 hours in the fridge.
- Cook your grains. Prepare quinoa, rice, farro, or couscous according to package directions. Fluff and set aside. Season with a pinch of salt and a drizzle of olive oil for extra flavor.
- Chop the vegetables. Dice cucumber, halve tomatoes, thinly slice red onion, and cut bell peppers into strips.
Roughly chop parsley and/or mint. Keep everything separate for easy assembly.
- Make the lemon tahini sauce. In a small bowl, whisk 1/2 cup tahini with the juice of 1 lemon, 1 minced garlic clove, 2–4 tablespoons cold water, 1–2 teaspoons honey, and 1/2 teaspoon salt. If using, whisk in 2 tablespoons Greek yogurt for extra creaminess.
Add water a tablespoon at a time until it’s pourable but thick. Taste and adjust lemon or salt.
- Cook the chicken. Heat a large skillet over medium-high and add a light coat of olive oil. Cook chicken 4–6 minutes per side until browned and cooked through (165°F at the thickest part).
Alternatively, roast on a sheet pan at 425°F for 18–22 minutes. Rest 5 minutes, then slice.
- Optional: Roast some veggies. Toss bell peppers or cherry tomatoes with olive oil, salt, and pepper. Roast at 425°F for 12–15 minutes until tender and slightly charred for deeper flavor.
- Assemble the bowls. Start with a base of greens and grains.
Add sliced chicken, fresh and/or roasted vegetables, and herbs. Drizzle generously with lemon tahini sauce.
- Finish with toppings. Sprinkle with feta or olives for briny notes, avocado for creaminess, or roasted chickpeas for crunch. Add a final squeeze of lemon and a pinch of flaky salt if you like.
Keeping It Fresh
Store components separately for the best texture.
Keep chicken, grains, and vegetables in individual containers, and stash the sauce in a jar. The chicken and grains will last 3–4 days in the fridge, while the sauce keeps for up to a week. If the tahini sauce thickens, whisk in a teaspoon of water or lemon juice to loosen it.
For easy lunches, build meal-prep bowls with grains and chicken on the bottom, then layer sturdier veggies like peppers and cucumbers on top.
Add greens and sauce right before eating. Reheat the chicken and grains lightly, then finish with cold veggies and sauce so nothing wilts.
Health Benefits
- Lean protein: Chicken helps keep you full and supports muscle health without excess saturated fat, especially if you use breasts or well-trimmed thighs.
- Healthy fats: Tahini is rich in unsaturated fats and provides calcium, iron, and vitamin E. The fats also help you absorb fat-soluble vitamins from the veggies.
- Fiber and micronutrients: Whole grains, cucumbers, peppers, and tomatoes bring fiber, potassium, vitamin C, and antioxidants that support heart and gut health.
- Balanced meal: You get a smart mix of protein, complex carbs, and healthy fats, making this bowl satisfying without being heavy.
Common Mistakes to Avoid
- Skipping the marinade. Even 20 minutes makes the chicken juicier and more flavorful.
Don’t skip the lemon zest—it’s where much of the citrus flavor lives.
- Overcooking the chicken. Dry chicken can sink the dish. Use a thermometer and pull it at 165°F, then rest before slicing.
- Not seasoning the base. Grains need salt and a touch of olive oil to taste good on their own. A bland base dulls the whole bowl.
- Thick, pasty sauce. Tahini seizes when mixed with acid.
Keep whisking and add cold water gradually until it’s smooth and pourable.
- Overloading wet ingredients. Too many juicy veggies can make the bowl watery. Pat cucumbers dry and drizzle sauce just before serving.
Variations You Can Try
- Spicy harissa twist: Add 1–2 teaspoons harissa paste to the marinade and a pinch of cayenne to the sauce.
- Mediterranean-style: Use farro, add olives, feta, and roasted eggplant, and finish with extra parsley and oregano.
- Shawarma-inspired: Swap spices to coriander, turmeric, garlic powder, and a pinch of cinnamon. Serve with pickled onions.
- Vegetarian swap: Replace chicken with crispy roasted chickpeas or baked tofu.
The tahini sauce shines with plant proteins.
- Grill it: Grill marinated chicken over medium-high heat for smoky char. Great for summer meal prep.
- Lower-carb option: Use cauliflower rice or extra greens instead of grains. Add avocado for satiety.
FAQ
Can I use bottled lemon juice?
You can, but fresh lemon juice and zest make a big difference.
Bottled juice is sharper and lacks the bright aroma. If you must use it, add extra zest if you have fresh lemons, or balance with a pinch of sugar or honey.
Is tahini the same as sesame paste?
Generally yes, but tahini is usually made from hulled sesame seeds and has a smoother, less bitter taste. If your sesame paste is very thick or strong, start with less and thin the sauce with water and lemon to taste.
What if my tahini sauce separates or gets too thick?
Whisk in cold water a little at a time until smooth and creamy.
Tahini can seize when acid hits it, but it always loosens up with water and agitation.
Can I make it dairy-free?
Yes. Skip the yogurt and feta. The sauce is naturally creamy without dairy.
If you want extra richness, add a teaspoon of olive oil to the sauce.
Which cut of chicken is best?
Thighs are more forgiving and stay juicy, especially if you’re roasting. Breasts work well too—just watch the cook time closely and rest the meat before slicing.
How do I meal prep these bowls?
Cook chicken and grains, chop veggies, and make the sauce. Pack in separate containers or assemble bowls with sauce on the side.
Reheat chicken and grains, then add fresh veggies and sauce just before eating.
Can I freeze the chicken?
Yes. Freeze cooked, sliced chicken in airtight bags for up to 2 months. Thaw in the fridge and reheat gently.
The sauce doesn’t freeze well, so make that fresh.
Final Thoughts
Lemon Tahini Chicken Bowls are a simple way to bring brightness to your weeknight routine. With tangy, tender chicken, a creamy sauce, and a mix of textures, every bowl feels satisfying and customizable. Keep the core elements the same and play with the rest.
Once you make it once, you’ll find your own favorite combination—and it will quickly become a go-to meal you actually look forward to eating.
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