Pin it There's something about midday when the heat creeps in that makes you crave something cool and satisfying all at once. I discovered this salad on one of those afternoons when I had grilled chicken left over and a bunch of cucumbers that needed using before they went soft in the drawer. The spiralizer—a tool I'd been intimidated by for months—suddenly felt essential, and within twenty minutes I had a bowl that felt both indulgent and impossibly light.
I made this for a friend who'd been talking about getting back into healthy eating, and watching her face when she tasted it—the way she paused mid-bite like she was surprised something this good could actually be good for you—that's when I knew this recipe was keeper-worthy.
Ingredients
- Boneless, skinless chicken breasts (about 300 g total): The protein anchor of this dish; buy them close to the same thickness so they cook evenly, and don't skip the five-minute rest after grilling—it keeps them tender instead of stringy.
- Olive oil: A light coating prevents sticking and gives the chicken those charred edges that make everything taste better.
- Sea salt and black pepper: Season generously before the chicken hits heat; you're building flavor, not just seasoning at the end.
- Large cucumbers, spiralized: The fresher the better, and don't spiralize until just before serving or they'll release water and turn soggy.
- Cherry tomatoes, halved: They add brightness and a little sweetness to balance the umami from the dressing.
- Shredded carrots: A touch of natural sweetness and that satisfying crunch that makes you want another bite.
- Scallions, chopped: They're quieter than regular onions but deliver an important sharp note at the end.
- Tahini or toasted sesame paste: This is the dressing's backbone—buy good stuff, because the flavor difference is real and impossible to fake.
- Low-sodium soy sauce or tamari: The umami layer that makes people say the dressing tastes familiar even if they've never had this exact thing before.
- Rice vinegar: It's gentler than other vinegars and doesn't overpower; it just whispers in the background.
- Honey or maple syrup: A tiny bit of sweetness rounds out the sesame's earthiness and keeps the dressing from tasting flat.
- Toasted sesame oil: Use sparingly—it's potent and aromatic, and a little goes a long way.
- Garlic, finely minced: Raw garlic in dressing makes people feel like they're tasting something intentional, something made with care.
- Toasted sesame seeds: The final flourish that turns a salad into something that looks like you tried.
- Fresh cilantro, chopped (optional): If you love it, it adds herbaceous brightness; if cilantro tastes like soap to you, skip it without guilt.
Instructions
- Get your pan ready:
- Heat your grill pan or skillet over medium-high heat for a full minute—you want it hot enough that a drop of water sizzles and dances across the surface. This is what gives the chicken those golden, caramelized edges that taste incredible.
- Season and grill the chicken:
- Pat the chicken breasts dry (this matters more than you'd think), then brush lightly with olive oil and sprinkle generously with salt and pepper on both sides. Lay them on the hot pan and resist the urge to move them around—let them sit for five to six minutes until they release naturally and have a light char, then flip and cook the other side until the thickest part is no longer pink inside.
- Let it rest:
- This five-minute pause is when the magic happens: the juices redistribute through the meat so every slice stays moist instead of running out onto your plate.
- Prep the vegetables:
- While the chicken rests, spiralize your cucumbers directly into a large bowl—the long, delicate noodles are ready to go. Halve your cherry tomatoes, toss in the shredded carrots and scallions, and give everything a gentle toss.
- Make the dressing:
- In a small bowl, whisk together the tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic until smooth and no lumps remain. If it's too thick, add water a tablespoon at a time until you reach a consistency that coats the back of a spoon but still flows easily.
- Toss and balance:
- Pour the dressing over your vegetables and toss gently but thoroughly—you want every curl of cucumber touched by that sesame flavor. Taste it, adjust if needed (more salt, more vinegar, more sesame oil?), and trust your instincts.
- Plate and finish:
- Divide the dressed salad between plates or bowls, arrange the sliced chicken on top, and scatter sesame seeds and cilantro over everything while it's still bright and fresh. Serve right away so the cucumber stays crisp.
Pin it My mom tried this on a Tuesday night when she was tired and didn't want to think about dinner, and she ate the whole thing in about seven minutes while sitting at the kitchen counter, humming. That's when I realized it wasn't just nutritious—it was actually comforting in a way that surprised both of us.
Why This Works as a Meal
The balance here is almost mathematical: cool, crisp cucumber against warm, protein-rich chicken; earthy sesame against bright vinegar; the slight sweetness of honey cutting through umami. But it never feels calculated when you're eating it—it just feels right, like every ingredient knew exactly where it belonged. You finish the bowl and feel satisfied, not stuffed, which is the whole point of eating well.
Variations That Still Work
I've made this with grilled tofu for friends who don't eat chicken, and the sesame dressing loves it just as much—the earthiness of the tofu actually plays beautifully with the tahini. Shrimp is another swap that feels natural; it cooks faster, has a slightly different texture, and brings its own subtle sweetness. I've even added a soft-boiled egg on top and turned it into something almost like a deconstructed Asian noodle situation, which was unexpectedly wonderful on a cold morning.
Small Moments That Matter
The smell when sesame oil hits the warm dressing bowl—I stop every time and just breathe it in. There's something about toasted sesame that makes you feel like you're cooking something intentional, something worth the small effort. This is the kind of recipe where the little details actually show: the difference between raw garlic and cooked garlic, between regular sesame seeds and toasted ones, between a rested chicken breast and one you rushed.
- Don't be afraid to taste the dressing before it touches the salad—adjust it to your preferences because you're the one who has to eat it.
- Keep the cucumber separate from the dressing until the last possible moment so everything stays crisp and refuses to wilt.
- Serve this immediately after assembly; it's a dish that's best enjoyed when the vegetables are still cool and the chicken is still warm.
Pin it This recipe is the kind that quietly becomes part of your regular rotation—the thing you reach for when you want something that tastes good and makes you feel good in equal measure. Make it once and you'll understand why.
Recipe FAQs
- → Can I use tofu instead of chicken?
Yes, grilled tofu is a great vegetarian alternative to chicken that complements the sesame dressing well.
- → How do I spiralize cucumbers properly?
Use a spiralizer tool to create long, thin cucumber ribbons. If unavailable, thinly slicing cucumbers with a knife also works.
- → Is it possible to make the dressing vegan?
Replace honey with maple syrup or agave nectar to make the sesame dressing vegan-friendly without sacrificing flavor.
- → Can I prepare this salad in advance?
To keep cucumbers crisp, prepare and dress just before serving. Grilled chicken can be cooked ahead and refrigerated.
- → What variations can enhance the salad's protein content?
Adding edamame or a soft-boiled egg boosts protein while offering additional texture and flavor.