Protein Cucumber Salad

There's something almost meditative about watching ribbons of cucumber spiral into a bowl, especially on one of those afternoons when you're craving something fresh but don't want to spend hours cooking. I discovered this salad on a whim—I had some beautiful chicken breasts thawing and a surplus of cucumbers from the farmer's market, and thought, why not layer them together with something aromatic and bright? The sesame dressing came together in the time it took the chicken to rest, and suddenly lunch felt like something I'd planned all week.

I made this for my sister on a warm weekend evening, and she ate almost half the batch before I'd even finished plating mine. She asked for the recipe immediately, which felt like the highest compliment. Now whenever she visits, she texts ahead asking if I'll have those spiralized cucumbers and grilled chicken ready.

Ingredients

• Boneless, skinless chicken breasts (2, about 300 g total): The leanest protein choice, they grill quickly and stay tender when you don't overcook them—a quick rest after cooking makes all the difference.
• Olive oil (1 tablespoon): Just enough to prevent sticking and help the chicken develop a light golden exterior.
• Sea salt and black pepper: Season generously before grilling so the flavor penetrates, not just coats.
• Large cucumbers (2, spiralized): The spiralizer transforms them into delicate ribbons that absorb the dressing beautifully—don't slice them by hand or you'll miss that lightness.
• Cherry tomatoes (1 cup, halved): They burst slightly when you toss them, releasing their sweetness into the salad.
• Shredded carrots (¼ cup): A touch of natural sweetness and crunch that keeps the salad interesting.
• Scallions (2 tablespoons chopped): A whisper of onion flavor that doesn't overpower everything else.
• Tahini or toasted sesame paste (2 tablespoons): The base of the dressing—toasted sesame paste has deeper flavor if you can find it, but either works beautifully.
• Low-sodium soy sauce or tamari (1 tablespoon): Use tamari if you're avoiding gluten, and go low-sodium so you control the salt level.
• Rice vinegar (1 tablespoon): A gentle acidity that brightens without overshadowing the sesame.
• Honey or maple syrup (1 teaspoon): Just enough sweetness to balance the savory and acid, and to help emulsify the dressing.
• Toasted sesame oil (1 teaspoon): Don't use raw sesame oil—the toasted version has the nutty flavor you want, and a little goes a long way.
• Garlic (1 clove, finely minced): Mince it small so it distributes evenly through the dressing instead of leaving sharp pieces.
• Water (2 tablespoons, plus more to thin): Adjust as you whisk so the dressing coats rather than pools.
• Toasted sesame seeds (1 tablespoon): Toast your own if you have time—they taste infinitely better than store-bought.
• Fresh cilantro (2 tablespoons chopped, optional): I use it always, but if you're cilantro-averse, skip it without guilt.

Instructions

Get your pan hot and ready:

Heat a grill pan or skillet over medium-high heat until you feel the heat radiating when you hold your hand above it. This takes about 2 minutes, and it's crucial—you want that satisfying sizzle when the chicken hits the pan.

Season and oil the chicken:

Pat your chicken breasts dry with a paper towel, brush lightly with olive oil, then season both sides generously with salt and pepper. The drier surface helps them develop a golden exterior instead of steaming.

Sear the chicken:

Place the breasts on the hot pan and resist the urge to move them—let them sit for 5 to 6 minutes until you see a light golden crust forming on the bottom. Flip once and cook the other side for another 5 to 6 minutes until the juices run clear when you cut into the thickest part.

Let it rest:

Remove the chicken to a cutting board and let it rest for 5 minutes, covered loosely with foil. This lets the juices redistribute so each slice stays moist instead of running onto your plate.

Spiralize while the chicken cooks:

While the chicken is on the pan, spiralize your cucumbers directly into a large serving bowl. If they release a lot of liquid, gently pour some off—you want the vegetables dressed, not drowned.

Assemble the vegetables:

Add the halved cherry tomatoes, shredded carrots, and chopped scallions to the cucumbers, then gently toss everything together so the colors mingle.

Make the dressing:

In a small bowl, whisk together the tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic. The mixture will look thick at first—add the water slowly while whisking until you have a pourable consistency that still clings to the vegetables.

Dress the salad:

Drizzle the sesame dressing over the vegetables and toss very gently—spiralized cucumbers are delicate and tear easily. You want them coated, not bruised.

Finish and serve:

Slice the rested chicken thinly and arrange it over the dressed salad, then scatter the toasted sesame seeds and cilantro on top. Serve immediately while everything is still cool and fresh.

Save

One evening, I served this to a friend who'd been talking about getting back into fitness, and she took a bite, paused, and said, 'This tastes like actual food, not diet food.' That distinction stayed with me—there's a real difference between eating well and eating the bare minimum to feel virtuous. This salad lives in that space where nutrition and pleasure overlap.

Why the Sesame Dressing Changes Everything

I've made versions of this salad with simple lime dressings and rice vinegar drizzles, and they're fine, but the sesame dressing is what transforms it from a side dish into something you actually want to eat. The tahini gives it body and richness without cream, the sesame oil adds a toasted nuttiness, and the honey bridges all the flavors together. It's the kind of dressing that makes even plain grilled chicken taste intentional.

Making It Your Own

This recipe is a framework, not a mandate. I've made it with shrimp instead of chicken on nights when I wanted something lighter, and with grilled tofu when I was cooking for vegetarian friends. The vegetables can shift with the season—spring peas, summer zucchini, or roasted edamame all work beautifully. The dressing is the constant, the thing that holds it all together.

Serving and Storing

This salad is best served immediately after assembly, while the vegetables are crisp and the chicken is still warm. If you have leftovers, store the dressed vegetables and chicken separately, then combine them just before eating. The dressing keeps in the fridge for several days, and I often find myself making an extra batch to spoon over roasted vegetables or grain bowls later in the week.

• Serve with a cold glass of crisp white wine or sparkling water with fresh mint.
• If you're meal prepping, keep the components separate and assemble just before eating so nothing gets soggy.
• Double the dressing recipe if you're making this for a crowd—everyone wants extra.

Save

This salad reminds me why I love cooking at home: something simple becomes nourishing and bright the moment you give it your attention. Serve it to someone you care about, or eat it alone and enjoy the quiet satisfaction of feeding yourself well.

Recipe FAQs

→ What type of chicken is best for this salad?

Boneless, skinless chicken breasts are ideal for quick, even grilling and tender slices in the salad.

→ Can I substitute the sesame dressing?

Yes, you can swap tahini for toasted sesame paste and adjust soy sauce for tamari to suit dietary needs.

→ How should I prepare the cucumbers?

Spiralizing cucumbers adds a refreshing crunch and an appealing texture that pairs well with the grilled protein.

→ Is there a way to add more protein?

Adding edamame or a soft-boiled egg boosts the protein content without overpowering the flavors.

→ What are some good variations for this dish?

You can substitute grilled tofu or shrimp for chicken, or add a spicy kick with a dash of sriracha in the dressing.

→ How do I keep the salad gluten-free?

Use tamari instead of regular soy sauce to ensure the dressing remains gluten-free.