Save to Pinterest There's something deeply satisfying about a salad that doesn't feel like a sacrifice. One afternoon, I was standing in my kitchen with leftover grilled chicken and an overflowing bag of cucumbers, wondering how to turn them into something that felt both nourishing and genuinely crave-worthy. A drizzle of toasted sesame oil changed everything—suddenly it wasn't just vegetables and protein, it was a meal that felt intentional, almost luxurious in its simplicity.
I made this for a friend who was always stressed about meal prep, convinced she had to choose between healthy and delicious. Watching her take that first bite and pause—actually pause—to savor it made me realize why this salad matters. It's proof that eating well doesn't mean eating boring food.
Ingredients
- Boneless, skinless chicken breasts (2, about 300 g): The leanest protein base, they cook quickly and absorb the sesame dressing beautifully when sliced thin.
- Olive oil (1 tablespoon): Just enough to keep the chicken from sticking and create those golden, caramelized edges that matter more than you'd think.
- Sea salt and black pepper: These season the chicken before it hits the heat, allowing the flavors to penetrate rather than sit on the surface.
- Cucumbers (2 large, spiralized): The spiralizer transforms them into delicate noodle-like ribbons that are far more interesting than slices and stay wonderfully crisp.
- Cherry tomatoes (1 cup, halved): Their sweetness and acidity balance the nutty sesame dressing in a way full-size tomatoes never quite manage.
- Shredded carrots (¼ cup): A touch of natural sweetness and subtle crunch that keeps every bite surprising.
- Scallions (2 tablespoons, chopped): A bright, fresh note that prevents the salad from feeling too heavy despite the rich dressing.
- Tahini (2 tablespoons): The heart of the dressing, it creates creaminess without any dairy and a depth that regular vinaigrettes can't touch.
- Soy sauce or tamari (1 tablespoon): Use low-sodium to keep the salt balanced, and tamari if you're avoiding gluten.
- Rice vinegar (1 tablespoon): Gentler than regular vinegar, it adds tang without overwhelming the delicate sesame flavor.
- Honey (1 teaspoon): A whisper of sweetness that softens the umami and makes the dressing taste complete.
- Toasted sesame oil (1 teaspoon): This is non-negotiable for flavor—regular sesame oil tastes thin and pale in comparison.
- Garlic (1 clove, minced): Fresh and raw, it provides a sharp edge that keeps the dressing from tasting one-dimensional.
- Water (2 tablespoons): The key to a dressing that coats rather than clumps; add more if your tahini is particularly thick.
- Toasted sesame seeds (1 tablespoon) and fresh cilantro (2 tablespoons): The finishing touches that transform it from dinner into something worth remembering.
Instructions
- Heat your pan with intention:
- Get your grill pan or skillet hot over medium-high heat until a drop of water skitters across the surface. This takes about two minutes and makes all the difference between chicken that sticks and chicken that develops that perfect golden exterior.
- Prepare and season the chicken:
- Pat the chicken breasts dry with paper towels, brush them lightly with olive oil, then season both sides with salt and pepper. This step seems small, but dry chicken takes on seasoning better and cooks more evenly.
- Grill until cooked through:
- Place the chicken on the hot pan and resist the urge to move it around. Let it sit for 5 to 6 minutes until the bottom releases easily and shows golden marks, then flip and cook the other side for another 5 to 6 minutes. The chicken is done when the thickest part reads 165°F on a thermometer or the juices run clear.
- Let it rest:
- Remove the chicken to a cutting board and let it sit for 5 minutes. This pause allows the juices to redistribute so every bite stays tender instead of drying out the moment you slice it.
- Spiralize and assemble the vegetables:
- While the chicken rests, spiralize your cucumbers directly into a large bowl and add the halved cherry tomatoes, shredded carrots, and scallions. The timing works perfectly—the vegetables are ready right when the chicken is ready to slice.
- Whisk the sesame dressing:
- In a small bowl, combine tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic. Whisk until smooth and creamy, then add water a tablespoon at a time until the dressing reaches the consistency of thick cream. It should coat a spoon and fall off in ribbons, not clump or run like water.
- Dress the salad:
- Drizzle the dressing over the vegetables and toss gently but thoroughly, making sure every strand of cucumber gets coated. The tossing is the moment everything comes together—the flavors marry in a way that feels almost surprising.
- Plate and garnish:
- Arrange the dressed cucumber salad on plates, top with sliced grilled chicken, then scatter toasted sesame seeds and fresh cilantro over the top. The warmth of the chicken against the cool crispness of the cucumber is exactly how this should feel on your palate.
Save to Pinterest My partner usually asks what's for dinner with a resigned tone, as if expecting another routine meal. But when I set this plate down in front of him—the chicken still warm, the vegetables glistening with that amber dressing, the cilantro spilling over the edges—he actually looked up and smiled. That moment, when food stops being fuel and becomes something worth enjoying, is when I know I've gotten it right.
When to Serve This Salad
This salad shines as a light lunch when the weather is warm and your appetite feels delicate but your body needs real nourishment. It's equally perfect as a quick dinner after a long day when you want something satisfying but don't have the energy for elaborate cooking. I've also found it works beautifully as a meal prep staple if you keep the dressing separate and toss everything together just before eating. The beauty is that it doesn't demand a special occasion—it's just as welcome on a Tuesday night as it is at a casual dinner party.
Customizing This Recipe
The skeleton of this salad is flexible enough to bend without breaking. Swap the chicken for grilled tofu if you want to keep it plant-based, or use shrimp if you want something with a different texture and briny sweetness. The sesame dressing works with nearly any protein and vegetable combination you can imagine. I've made it with cucumber ribbons instead of spirals on nights when I forgot the spiralizer, and honestly, it was just as good. The dressing is really where the magic lives, so keep that consistent and let the vegetables and protein change with what's in your kitchen or what you're craving.
Bringing It All Together
This salad reminds me that the best meals are the ones that taste indulgent while nourishing your body exactly the way it needs. Every element has a reason for being there, from the protein that keeps you satiated to the toasted sesame oil that makes your kitchen smell like something special.
- Make sure your spiralizer is sharp enough that the cucumbers ribbon smoothly instead of getting mushy or torn.
- If you're cooking for someone else, slightly undercook the chicken by a minute or two because carryover cooking will continue while it rests and cools slightly.
- The dressing tastes better the next day once the flavors have had time to meld, so leftover dressing is always worth keeping in the refrigerator.
Save to Pinterest There's real joy in a meal that's simultaneously good for you and genuinely delicious—and this salad proves it's possible. Make it once and you'll understand why it keeps coming back to my table.
Recipe FAQs
- → Can I substitute chicken with a plant-based protein?
Yes, grilled tofu or shrimp can be great alternatives that maintain protein content and flavor balance.
- → How do I spiralize cucumbers effectively?
Use a spiralizer tool to turn cucumbers into thin, noodle-like strands, which help absorb the dressing and create a light texture.
- → What is the best way to grill chicken for this dish?
Brush chicken breasts with olive oil, season, then grill over medium-high heat for 5–6 minutes per side until fully cooked and juices run clear.
- → Can I make the sesame dressing ahead of time?
Yes, the sesame dressing can be prepared in advance and refrigerated, but whisk well before using to recombine any separated ingredients.
- → Is this dish suitable for gluten-free diets?
Yes, by using tamari instead of soy sauce, this dish can be made gluten-free while retaining its savory flavor.
- → What are good additions to enhance this salad’s texture?
Adding edamame or a soft-boiled egg can increase protein and texture variety, making the dish more filling.