Save Pin There was this afternoon when I realized my usual lunch routine had become predictable, and I found myself standing in the kitchen thinking about what could feel both light and satisfying at the same time. A spiralizer I'd gotten months earlier was still sitting unused, and I had some beautiful chicken breasts that needed purpose. That's when this salad came together—not from following someone else's formula, but from wanting something crisp, protein-packed, and done in under thirty minutes.
I made this for a friend who was trying to eat healthier, and she kept asking about the dressing because she couldn't believe something so flavorful could be made without cream or mayo. Watching her come back for seconds made me realize this wasn't just another salad—it was the kind of dish that quietly wins people over.
Ingredients
- Boneless, skinless chicken breasts (about 300 g total): The leanest protein option, and they cook through quickly without drying out if you don't leave them on heat too long.
- Olive oil: Just enough to create a light char on the chicken and keep it from sticking.
- Sea salt and black pepper: These make all the difference—season generously so the chicken tastes like itself.
- Large cucumbers, spiralized: Spiralizing turns them into delicate noodles that feel elegant and hold the dressing beautifully.
- Cherry tomatoes, halved: They burst slightly when you toss everything together, releasing their sweetness into the bowl.
- Shredded carrots: A little color and natural sweetness that balances the savory dressing.
- Scallions: Fresh and sharp, they cut through the richness of the sesame flavors.
- Tahini or toasted sesame paste: This is the backbone of the dressing—it creates creaminess without any dairy.
- Low-sodium soy sauce or tamari: Use tamari if you need gluten-free, and don't skip the low-sodium version or the dressing becomes too salty.
- Rice vinegar: It's gentler than regular vinegar and lets the sesame shine.
- Honey or maple syrup: Just a touch to balance the sesame's earthiness with a whisper of sweetness.
- Toasted sesame oil: A small amount goes a long way—this is where the magic lives.
- Garlic, finely minced: It needs to be tiny so it distributes evenly through the dressing.
- Toasted sesame seeds: They add crunch and a toasty finish that makes people ask what you did differently.
- Fresh cilantro: Optional, but it brightens everything with a peppery freshness.
Instructions
- Get your heat going:
- Set a grill pan or skillet over medium-high heat while you prep. You'll know it's ready when a drop of water skitters across the surface.
- Prepare the chicken:
- Pat your chicken breasts dry with paper towels, then brush them lightly with olive oil and season both sides with salt and pepper. Drying them first is the secret to getting any color on them at all.
- Sear the chicken:
- Lay the chicken down and let it sit undisturbed for 5 to 6 minutes—resist the urge to move it around. Flip once and cook the other side for another 5 to 6 minutes until the juices run clear when you pierce the thickest part. The chicken should feel firm but still give slightly when you press it.
- Rest and slice:
- Transfer the cooked chicken to a cutting board and let it sit for five minutes while everything else comes together. This keeps it juicy inside. Slice it thinly against the grain so each piece is tender.
- Build your salad base:
- While the chicken cooks, spiralize your cucumbers and pile them into a large bowl along with the halved cherry tomatoes, shredded carrots, and chopped scallions. The vegetables should look bright and ready to be dressed.
- Make the dressing:
- In a small bowl, whisk the tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic together until smooth and creamy. If it's too thick, add water one tablespoon at a time until it reaches a consistency that coats a spoon but still pours. Taste it and adjust the salt or acid if needed.
- Bring it together:
- Pour the dressing over the vegetables and toss gently—you want everything coated but not crushed. The spiralized cucumbers are delicate, so use a light hand.
- Plate and finish:
- Arrange the dressed salad on plates or bowls, top with the sliced chicken, and sprinkle with toasted sesame seeds and cilantro if you're using it. Serve right away so the cucumbers stay crisp.
Save Pin There's something satisfying about a meal that comes together this quickly without tasting rushed. This salad proves that simple, clean ingredients don't need complicated technique—they just need respect and good seasoning.
Building Better Dressings
I learned the hard way that emulsifying tahini requires patience and whisking, not just stirring. The garlic needs to be almost paste-like when it goes in, which means mincing it finer than you think necessary. Once you master this ratio—tahini to soy to vinegar to sesame oil—you'll find yourself making it for everything from grain bowls to roasted vegetables.
Spiralizing Vegetables Properly
A spiralizer can be intimidating if you've never used one, but it's just a matter of holding the vegetable steady and letting the tool do the work. Cucumbers spiral beautifully and stay crisp, unlike softer vegetables. The key is not over-spiralizing—you want delicate noodles, not mushy threads, so stop as soon as you reach the seedy center.
Variations and Make-Ahead Options
This salad is flexible enough to work with what you have on hand or what you're craving that day. Grilled shrimp cooks even faster than chicken and brings a different sweetness to the bowl, while tofu offers a protein option if you're going vegetarian. You can also add edamame or a soft-boiled egg for extra protein and richness, and a dash of sriracha or chili oil in the dressing transforms the whole vibe if you want heat.
- Meal prep by keeping the components separate and assembling the salad just before eating so the cucumbers don't release water into everything.
- The dressing keeps refrigerated for three days, making this an easy lunch to repeat throughout the week.
- Pair it with a crisp white wine like Sauvignon Blanc if you're serving it for dinner instead of lunch.
Save Pin This salad has become the meal I make when I want to feel good—satisfied, energized, and like I didn't spend half the day in the kitchen. That's worth repeating.
Recipe FAQs
- → What is the best way to grill the chicken?
Brush the chicken breasts with olive oil and season with salt and pepper. Grill on medium-high heat for about 5–6 minutes per side until juices run clear, then let rest before slicing.
- → Can I substitute chicken with other proteins?
Yes, grilled tofu or shrimp can replace chicken for different flavors while maintaining protein content.
- → How do I prepare the cucumbers for this salad?
Use a spiralizer to create thin, noodle-like cucumber strands that blend well with the other fresh vegetables and dressing.
- → Is this salad suitable for gluten-free diets?
Yes, using tamari instead of regular soy sauce ensures the salad remains gluten-free.
- → How can I add a spicy element to the dressing?
Incorporate a dash of sriracha or your preferred chili sauce into the sesame dressing for a spicy kick.
- → What garnishes enhance the flavor and presentation?
Toasted sesame seeds and fresh chopped cilantro add texture, aroma, and a pop of color to the finished salad.