Protein Cucumber Salad (Printable Version)

Fresh cucumber and grilled chicken combine with a savory sesame dressing for a light, high-protein lunch.

# What You’ll Need:

→ Protein

01 - 2 boneless, skinless chicken breasts (about 10.5 oz total)
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon sea salt
04 - 1/4 teaspoon black pepper

→ Vegetables

05 - 2 large cucumbers, spiralized
06 - 1 cup cherry tomatoes, halved
07 - 1/4 cup shredded carrots
08 - 2 tablespoons chopped scallions

→ Sesame Dressing

09 - 2 tablespoons tahini or toasted sesame paste
10 - 1 tablespoon low-sodium soy sauce or tamari
11 - 1 tablespoon rice vinegar
12 - 1 teaspoon honey or maple syrup (for vegan option)
13 - 1 teaspoon toasted sesame oil
14 - 1 clove garlic, finely minced
15 - 2 tablespoons water, to thin as needed

→ Garnish

16 - 1 tablespoon toasted sesame seeds
17 - 2 tablespoons chopped fresh cilantro (optional)

# Step-by-Step Guide:

01 - Warm a grill pan or skillet over medium-high heat.
02 - Brush chicken breasts with olive oil and season evenly with sea salt and black pepper.
03 - Grill chicken for 5 to 6 minutes per side until fully cooked and juices run clear. Remove from heat and allow to rest for 5 minutes, then slice thinly.
04 - Spiralize cucumbers and place in a large mixing bowl. Add halved cherry tomatoes, shredded carrots, and chopped scallions.
05 - Whisk together tahini, soy sauce or tamari, rice vinegar, honey or maple syrup, toasted sesame oil, minced garlic, and water until smooth. Adjust dressing thickness as needed.
06 - Pour sesame dressing over the vegetables and toss gently to coat all ingredients evenly.
07 - Divide dressed cucumber salad onto plates and top with sliced grilled chicken. Garnish with toasted sesame seeds and fresh cilantro if desired. Serve immediately.

# Additional Tips::

01 -
  • It's genuinely filling without being heavy, the kind of meal that leaves you satisfied and not sluggish.
  • Everything comes together in under 30 minutes, and most of that is just waiting for the chicken to cook.
  • The sesame dressing is so addictive you'll find yourself making extra to drizzle on things throughout the week.
02 -
  • Don't skip the resting time for the chicken—those 5 minutes are when it transitions from hot and tense to tender and juicy.
  • Spiralize your cucumbers right before serving so they stay crisp instead of releasing water and becoming limp.
  • If your dressing tastes too thick, thin it with water a tablespoon at a time—it's easier to add liquid than to remove it.
03 -
  • Make the dressing first so it's ready when you need it, and let it sit for a few minutes so the flavors meld before you use it.
  • If you don't have a spiralizer, use a vegetable peeler to create ribbons instead—it takes a bit longer but gives you the same elegant result.
  • Toast your own sesame seeds in a dry pan for 2 to 3 minutes if you have time—they go from subtle to absolutely fragrant and make the whole dish taste more intentional.
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